22 Food Swaps That Save 100 Calories
While foregoing your thrice-weekly cheat meal will definitely fast forward the time it takes you to achieve those body goals, losing weight shouldn’t be centered around deprivation. In fact, swapping out certain foods for less caloric variations is an easy way to save calories during every meal. And that adds up.
To help you make smarter choices without sacrificing too much for a toned tummy, we’ve put together a list of simple swaps that slash 100 calories off your meals. Just put three of these a day into practice and you’ll melt over a pound off your frame in less than two weeks! Want to see results faster? Pair these solutions with our 50 Best Weight Loss Tips.
Pour Sparkling Water Instead of Soda
Drink This: Spindrift in Strawberry (1 can), 9 calories
Not That!: Coke (10 oz), 120 calories
Calories Saved: 111
Cook Eggs With Olive Oil Spray Instead of Oil
Eat This: 365 Organic Extra Virgin Olive Oil Cooking Spray, 0 calories
Not That!: Bragg Organic Olive Oil (1 tbs), 120 calories
Calories Saved: 120
Splash Cream Into Your Coffee Rather Than Making a Latte
Eat This: Coffee With One Tablespoon Cream, 50 calories
Not That!: Latte (12 oz. with 2% milk), 150 calories
Calories Saved: 100 calories
Eat Quaker Instant Oatmeal Original Over Quaker Real Medleys
Eat This: Quaker Instant Oatmeal Original, 100 calories
Not That!: Quaker Real Medleys Oatmeal Summer Berry, 250 calories
Calories Saved: 150
Toss The Top Slice of Bread Off Sandwiches
Eat This: One Slice of Bread (like Rudi’s Organic Bakery 100% Whole Wheat), 100 calories
Not That!: Two Slices of Bread, 200 calories
Calories Saved: 100
Enjoy a Serving of Special K Red Berries Instead of Honey Bunches of Oats Whole Grain Honey Crunch
Eat This: Special K Red Berries, 110 calories
Not That!: Honey Bunches of Oats Whole Grain Honey Crunch, 220 calories
Calories Saved: 110
Swap Your Burger Bun for Lettuce
Eat This: Arnold Sesame Seeded Sandwich Rolls, 150 calories
Not That!: Two Leaves Lettuce, 8 calories
Calories Saved: 142
Instead of Chips, Dip Veggies Into Hummus
Eat This: Baby Carrots (3.5 oz), 35 calories
Not That!: Tostitos Original Restaurant Style (1 oz), 140 calories
Calories Saved: 106
Dress Your Salads With Balsamic Vinegar Instead of Ranch
Eat This: Colavita Balsamic Vinegar (2 tbs), 30 calories
Not That!: Hidden Valley Ranch Dressing (2 tbs), 140 calories
Calories Saved: 110
Fork Into Bumble Bee Chunk Light Tuna In Water Instead of Starkist Selects E.V.O.O. Yellowfin Tuna With Sun-Dried Tomato
Eat This: Bumble Bee Chunk Light Tuna In Water, 50 calories
Not That!: Starkist Selects E.V.O.O. Yellowfin Tuna with Sun-dried Tomato, 150 calories
Calories Saved: 100
Order a Vodka Soda Instead of a Mojito
Eat This: Vodka Soda, 96 calories
Not That!: Mojito, 242 calories
Calories Saved: 146
Grill Chicken Breast Rather Than 70% Lean Beef
Eat This: Chicken Breast (100 g), 165 calories
Not That!: 70% Lean Beef (100 g), 332 calories
Calories Saved: 167
Add Steamed Broccoli to Your Omelet Instead of Parmesan
Eat This: Steamed Broccoli (½ cup), 15 calories
Not That!: Parmesan Cheese (1 oz), 122 calories
Calories Saved: 107
Order a Tall, Skim Vanilla Latte Instead of a Venti, Skim Vanilla Latte at Starbucks
Eat This: Tall, Skim Vanilla Latte, 150 calories
Not That!: Venti, Skim Vanilla Latte, 250 calories
Calories Saved: 100
Swap Two Tablespoons of Peanut Butter for PB2
Eat This: PB2 (2 tbs), 45 calories
Not That!: Smucker’s Natural Creamy Peanut Butter (2 tbs), 180 calories
Calories Saved: 135
Choose Chobani Simply 100 Over Chobani Flips Peanut Caramel Satisfaction
Eat This: Chobani Simply 100 Yogurt, 100 calories
Not That!: Chobani Flips Peanut Caramel Satisfaction, 200 calories
Calories Saved: 100
Saute With One Cup of Vegetable Broth Instead of a Tablespoon of Olive Oil
Eat This: Pacific Organic Vegetable Broth, 15 calories
Not That!: Olive Oil, 120 calories
Calories Saved: 108
Grill Turkey Bacon Instead of Sausage Links for Breakfast
Eat This: Oscar Mayer Turkey Bacon (2 slices), 70 calories
Not That!: Johnsonville Original Recipe Breakfast Sausage Links (3 links), 170 calories
Calories Saved: 100
Blend Silken Tofu Into Your Smoothies Rather Than a Cup of Whole Milk
Eat This: Silken Tofu, 45 calories
Not That!: Whole Milk, 148 calories
Calories Saved: 103
Top Your Toast With Cottage Cheese Instead of Peanut Butter
Eat This: Cottage Cheese (¼ cup), 50 calories
Not That!: Peanut Butter (2 tbs), 180 calories
Calories Saved: 130
Sip Unsweetened Tea Instead of a Cup of Iced Tea
Eat This: Honest Organic “Just” Green Tea, 0 calories
Not That!: Gold Peak Sweet Tea (1 bottle), 190 calories
Calories Saved: 190
Grab Hot Sauce Instead of Spicy Mayo
Eat This: Cholula Hot Sauce (1 tbs), 0 calories
Not That!: Hellmann’s Organic Spicy Chipotle Mayo (1 tbs), 100 calories
Calories Saved: 100
