Food Swaps For Weight Loss
Here is a on going list of items to swap to lower total calories. You can still eat what you want, but a caloric deficit MUST be achieved to lose weight. A deficit of 250/day or 1,750/week is about 1/2 a pound weight loss a week. Double it and it’s a pound. Remember this is only part.
Another idea is to sub half the servings. For example, reduced fat cheese and “regular” cheese to reduce slightly. Adding zucchini noodles with “regular” pasta to increase the volume. Blend rice with riced cauliflower.
You need to know your TDEE first.
Out with the… Save In with the…
1 tbsp Jiffy Peanut Butter 188 calories 153 PB Fit 35 calories & water
1 tbsp Hellmann’s Mayo 94 calories 79 Kraft Reduced Fat Mayo 15 calories
1 Hot Dog Hebrew Nation Hot Dog 151 calories 106 Hebrew Nation 97% Lean Hot Dog 45 Calories
1/4 cup Maple Syrup 220 calories 200 Ms. Butterworth Sugar-Free Syrup 20 calories
1 pint Haagen Daz Chocolate Ice Cream 825 calories 585 Nick’s Choklad Ice Cream 240 calories
32oz Frost Glacier Gatorade 140 calories 140 Gatorade Zero Glazier Freeze 0 calories
2oz Pasta Elbows 200 calories (7g protein) 10 Banza Pasta Elbows 190 calories (21g protein)
2oz Spaghetti 200 calories (7g protein) 180 Pasta Zero Spaghetti 20 Calories
2 slices Brownberry 100% Whole Wheat 220 calories 150 Healthy Life 100% Whole Wheat 70 calories
1 cup Skim Milk 90 calories 65 Cashew Milk 25 calories
(*I did this one. I drank a lot of milk; now I kind of don’t)
3/4 cup Greek Yogurt 170 80 Fat Free Greek Yogurt 90 calories
2 tbsp Hidden Valley Ranch 130 calories 85 Bolthouse Ranch 45 calories
2 tbsp Sweet Baby Rays BBQ 70 calories 55 Sugar-Free Sweet Baby Rays BBQ 15 calories
2 tbsp Sweet Baby Rays BBQ 70 calories 65 G Hughes Original BBQ 10 calories
1 Count Mission Flour Taco Tortilla 140 calories 70 Carb Balance Mission Flour Taco Tortilla 70 calories
4 Count Entenmann’s Brownie Bits (260 calories) -20 Fiber One Chocolate Brownies 280 calories
(**This a single pack of small brownie bites compared 4 good sided brownies. It’s way more food.)
1 Cup White Rice 160 calories 133 Cauliflower Rice (27 calories)
1/4 Lb 80/20 Hamburger 244 calories 114 96/4 Hamburger 130 calories
17 chips Lay’s Salt and Vinegar Chips 160 calories 50 Ritz Crisp & Thins Salt and Vinegar 111 calories
3/4 cup Rice Krispies Treat 120 calories 80 Jayone Sweet Crunchy Rice Snack 40 calories
28g (1 serving) Munchos Chips (16 chips) 160 calories 10 Trader Joe’s Veggie Crisps (26 chips) 150 calories
28g (1 serving) Cheetos Jalapeno Cheddar 160 Calories 30 Pop-Corner’s Spicy Queso 130 calories
1 Count Butternut Hamburger Bun - 12 Oz 110 Calories 20 Natural Ovens Bakery Keto Friendly Buns 90 Calories (it’s okay I’m not KETO either)
1 Count Haagen-Dazs Fudge Bar 210 Calories 110 Healthy Choice Organic Fudge Bars 100 Calories
1 Slice Martin’s Potato Bread 85 Calories 40 Live Light Potato Bread 40 Calories
2 tbls of Reddy Whip 15 Calories 10 2 tbls of Reddy Whip Fat Free 5 Calories
1 Serving of Fruity Pebbles and 12 oz 2% Milk 75 1 Serving of Fruity Pebbles and 12 oz vanilla protein shake
305 Calories/13g protein 230 Calories/ 25g protein
