Food Swaps That Can Save You 100s of Calories
So lately I've been struggling with my nutrition more than usual. Summertime, pool days, cookouts, mowing the lawn... everything is just better with a cold beer. Am I right? But, that means I have to sacrifice calories/macros somewhere else, and I've gotten pretty good at it! Here are some simple, easy food swaps that will save you lots of calories, whether you're looking to cut calories or using them elsewhere! ;)
Food: Iced Coffee
Starbucks Iced Coffee with Cream and Sugar
120 calories, 24 carbs, 1 fat, 2 protein
Substitution: 1/4 cup Almond Milk & 2 Stevia packets
35 calories, 1 carb, .85g fat, 1 protein
Saves 85 calories, 23 carbs
Food: Pancakes w/ Fruit-Flavored Syrup
Original Pancakes w/ Syrup
270 calories, 60 carbs, 1.5g fat, 4g protein
Substitution: Kodiak Cakes protein pancake powder, berry of your choice (warm in microwave for 1 minute and add Stevia - use as syrup)
220 calories, 38g carbs, 3.5g fat, 14g protein
Saves 50 Calories, 22 carbs, adds 10g protein
Food: Spaghetti w/ Meat Sauce
Original Spaghetti Pasta w/ Canned Meat Sauce
379 calories, 46 carbs, 13.4g fat, 18g protein
Substitution: Spaghetti Squash, Ground Turkey, Low Sodium Pasta Sauce
250 calories, 19 carbs, 9g fat, 32g protein
Saves 130 Calories, 27 carbs, 4g fat, adds 14g protein
Chocolate Chip Banana Muffins
Trader Joe's Chocolate Chip Muffin
400 calories, 57 carbs, 18g fat, 5g protein
Substitution: Macro-Friendly Banana Chocolate Chip Muffins
134 calories, 20 carbs, 3g fat, 5g protein
Saves 266 Calories, 37 carbs, 15g fat
Original: 1/2 cup oats, 1/2 cup strawberries, 1/2 a banana, 1 cup yogurt, 1 cup almond milk, ice.
347 calories, 38 carbs, 6g fat, 12g protein
Substitution: 1 serving protein powder (I use vegan and non-artificially flavored Arbonne protein), 75g strawberries (about 3 large), 1 cup almond milk, 1 cup spinach, ice. Tastes just like a chocolate covered strawberry!
221 calories, 24 carbs, 6g fat, 23g protein
Saves 126 Calories, 14 carbs, adds 9g protein and 5g fiber!
What other recipes/substitutions do you want to see?