22 Food Swaps That Save 100 Calories

EASY SWAPS!

Make these small changes and witness your weight drop.

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.

1

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

2

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

3

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

4

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

5

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

6

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

7

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

8

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

9

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

10

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

11

Order a Vodka Soda Instead of a Mojito

Eat This: Vodka Soda, 96 calories

Not That!: Mojito, 242 calories

Calories Saved: 146

12

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

13

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

14

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

15

Swap Two Tablespoons of Peanut Butter for PB2

Eat This:Smucker’s Natural Creamy Peanut Butter (2 tbs), 180 calories

Not That!: PB2 (2 tbs), 45 calories

Calories Saved: 135

16

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

17

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

18

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

19

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

20

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

21

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

22

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