What foods do you swap to save calories
lisalu1202
Posts: 30 Member
I regularly swap pasta for frozen veg and mash potato for mashed cauliflower. What substitutions do you make so you can eat a larger volume of food?
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Replies
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If I get a snacky craving at night, I'll do popcorn instead of chips. I love Trader Joe's little 98% fat free bags, which are 130 cals each.0
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This is my new year new me . Things are going great. I try to stay away from empty calories ie. fruit drinks., I try to drink more water.0
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Fit and delicious tortillas (50 calories) for regular (100)0
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This is my new year new me . Things are going great. I try to stay away from empty calories ie. fruit drinks., I try to drink more water.
Good luck!0 -
Instead of a heavier coffee drink in the afternoon (latte, mocha, etc) I'll drink black coffee with some sweetener or tea.0
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instead of 1 slice of normal bread for 100 cals. i swap it for hovis nimble bread which is 50 cals per slice...2 instead of 1!0
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Anything cream based (sauces, recipes, etc.) that has whole milk, heavy cream, cream cheese.....I use fat free plain greek yogurt. Works in alfredo sauces, tuna salad, chicken salad, cajun-cream pasta sauce, buffalo chicken anything... I could go on forever.
Also- when I get a craving for pizza, I use a whole wheat pita (100 cals) reduced sugar sauce, fat free cheese, and load up on all the veggies I want (if I'm feeling frisky I'll throw on some canned shredded chicken and Frank's or some turkey pepperoni). I usually get a decent sized personal pizza for less then 150-200 cals.0 -
Pasta is such an easy meal that we have it at my house at least once a week. I have shiritake noodles instead of the regular pasta that my husband and daughter eat.0
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Options 40 cal mint hot chocolate and a square of dark chilli chocolate instead of the full fat version and a few truffles. Excellent before bed!0
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Anything cream based (sauces, recipes, etc.) that has whole milk, heavy cream, cream cheese.....I use fat free plain greek yogurt. Works in alfredo sauces, tuna salad, chicken salad, cajun-cream pasta sauce, buffalo chicken anything... I could go on forever.
Also- when I get a craving for pizza, I use a whole wheat pita (100 cals) reduced sugar sauce, fat free cheese, and load up on all the veggies I want (if I'm feeling frisky I'll throw on some canned shredded chicken and Frank's or some turkey pepperoni). I usually get a decent sized personal pizza for less then 150-200 cals.
this! greek yogurt is an awesome way to cut cals while adding in a ton of protein. you can even substitute greek yogurt for eggs/oil in cake mixes and such.0 -
Anything cream based (sauces, recipes, etc.) that has whole milk, heavy cream, cream cheese.....I use fat free plain greek yogurt. Works in alfredo sauces, tuna salad, chicken salad, cajun-cream pasta sauce, buffalo chicken anything... I could go on forever.
Great idea and I could not agree more. I just don't know about Greek Yo in my coffee ;-)0 -
Anything cream based (sauces, recipes, etc.) that has whole milk, heavy cream, cream cheese.....I use fat free plain greek yogurt. Works in alfredo sauces, tuna salad, chicken salad, cajun-cream pasta sauce, buffalo chicken anything... I could go on forever.
Also- when I get a craving for pizza, I use a whole wheat pita (100 cals) reduced sugar sauce, fat free cheese, and load up on all the veggies I want (if I'm feeling frisky I'll throw on some canned shredded chicken and Frank's or some turkey pepperoni). I usually get a decent sized personal pizza for less then 150-200 cals.
this! greek yogurt is an awesome way to cut cals while adding in a ton of protein. you can even substitute greek yogurt for eggs/oil in cake mixes and such.
Ooo! You reminded me- you can also use no-sugar-added apple sauce in place of oils/butters in recipes such as cakes, brownies, cookies, etc0 -
Mustard instead of salad dressing (weird but it doesn't taste bad at all). or mustard instead of mayo on a sandwich.
Turn my sandwich into a salad by replacing the bread with spinach leaves.0 -
Nothing...if I want it I eat it and log it....then just cut back on everything else that day. Oh well haha.0
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Options 40 cal mint hot chocolate and a square of dark chilli chocolate instead of the full fat version and a few truffles. Excellent before bed!
Mmmmmm0 -
It isn't a substitution, I'll just take the amount of whatever food it is that I want to eat that fits my nutrient goals and I'll sautee a bunch of different vegetables that don't add many calories (onions, mushrooms, peppers, spinach, etc) and add them into the food to bulk it up if I am having an extra hungry day.0
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Spaghetti Sqaush instead of pasta0
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Oikos Plain Greek Yogurt instead of sour cream on my fajitas! Don't even notice the difference!!0
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Thinly sliced cabbage works in stir fries as a noodle substitute.0
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For most of my meals, I have to have something to bulk it up so I keep a ton of frozen veg in the freezer including green beans, spinach, collard and turnip greens, and Brussels Sprouts. I also keep some canned greens and cans of sauerkraut in the pantry. Finally, I buy a huge bag of prepped fresh broccoli florets once per week. I will typically fix a huge bowl or fill up at least half of my plate with these which helps keep me feeling full. I am generous with the hot sauce on my veggies too. Ideally, I would eat all fresh veg but that isn't realistic with the expense and prep time required.0
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