Check our delicious swaps that will help you stay on track at breakfast, lunch, and dinner, and we promise you the visible difference on the scale will not take long!
1. Replace Granola With Nuts
Granola may seem like an innocent yogurt topper, but in fact, it's loaded with added sugar. If you need a bit of crunch without extra cals, add some nuts instead! To give it a sweeter taste, use maple syrup or honey.
2. Replace Flavored Oatmeal Unsweetened Oatmeal
Generally speaking, instant, flavored oatmeal is a chemical and calorie landmine. To get rid of the excess sugar and additives, zap some rolled oats with some water in the microwave and top with some cinnamon, nuts, and a drizzle of honey for added flavor.
3. Replace Cheese With Veggies
Whether it is an egg sandwich or an omelette, if you want to cut off sodium, fat, and calories, swap cheese for veggies! Spinach, tomato, and onion, as well as any combo of veggies will taste great in stove top eggs! To reduce the time spent in the kitchen before work, chop up the veggies ahead of time so you just need to toss them onto the stove in the a.m.
1. Replace Mayo With Hummus
If you are on a healthy side, you should seriously consider ditching the mayo which contains 95 calories and 10 grams of fat in each tablespoon! Replace the mayo with its healthier alternative - the chickpea-based hummus which has only 25 calories and 1.4 grams of fat per tablespoon. Hummus also contributes to far more flavor to your meal!
2. Swap Fries For Side Salad
Grabbing a salad instead of fried spuds will almost always be the smarter choice. Just be sure to go light on the dressing so your bed of greens doesn't transform from a nutrient-packed side into a calorie landmine.
3. Swap Fat-Free Dressing For Regular
Such great fat-soluble vitamins as A, D, E, and K are commonly found in salads. But unless they're accompanied by a source of healthy fat, your body won't be able to absorb these valuable nutrients. This is why you're actually doing your body a disservice by drizzling on fat-free dressings. If the thought of going for a full-fat dressing bothers you, look for one that's low in sugar.
1. Replace Conventional Beef With Grass-Fed
When it comes to steak or burgers, go grass-fed. The reason: grass-fed beef is naturally leaner and has fewer calories than conventional meat. For example, a conventional strip steak has 386 calories and 16 grams of fat, while a grass-fed strip steak has only 234 calories and 5 grams of fat. Grass-fed meat also contains higher levels of omega-3 fatty acids.
2. Replace Pasta With Spaghetti Squash
Bake up a spaghetti squash to increase the number of veggies you eat and slash calories in the process. The string-like squash has only 31 calories per cup, which is 169 calories fewer than a cup of wheat-based spaghetti!
3. Replace Rice With Rice Cauliflower
The undisputable perk of cauliflower is that it is super low-carb and low-calorie. This trending veg is making its way into all of your favorite recipes: pizza, mashed potatoes, and even fried rice. A cup of cauliflower to use in your rice recipe instead of using highly-refined and nutrient-deficient white rice will save you 145 calories per cup. Pretty impressive, right?
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