• Sara O'Malley

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




Breakfast Shake

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?

96 views
  • Facebook
  • Pinterest
  • Instagram

Created By Ross Media Strategies 2019