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How to Save Calories During the Day

Make These Meal Swaps and Save 800 Calories Today

Whether you have 15 pounds to lose or a last stubborn few, weight loss is often about the little changes you make, especially with your diet. Here are four meal swaps you can try that add up to some serious saved calories.

Swap This For This
Breakfast Veggie Cheese Omelet Tofu Scram
3 large eggs: 215 calories
1 pat butter: 36 calories
4 slices zucchini: 7 calories
1 cup raw spinach: 7 calories
1 oz. cheddar cheese: 114 calories
1 slice whole wheat bread: 100 calories
1/2 block firm tofu (7 oz.): 175 calories
1/2 tbsp. Smart Balance Omega 3 with Extra Virgin Olive Oil: 30 calories
1 tbsp. tamari: 11 calories
1/8 cup nutritional yeast: 23 calories
1/4 tsp. turmeric: 2 calories
4 slices zucchini: 7 calories
1 cup raw spinach: 7 calories
1/4 cup chopped tomato: 8 calories
1/8 cup (1/2 ounce) Monterey jack cheese: 53 calories
1 slice whole wheat bread: 100 calories
Total calories: 479 Total calories: 416

Breakfast calories saved: 63

See how to save calories on lunch, dinner, and dessert after the break!

Swap This For This
Lunch Grilled Chicken Pesto Panini Sandwich Caprese Salad With Grilled Chicken
2 slices sourdough bread: 280 calories
3 oz. grilled chicken breast: 100 calories
1/8 cup pesto: 115 calories
1 oz. slice mozzarella cheese: 85 calories
2 slices tomato: 8 calories
6 cups spring salad mix: 40 calories
10 fresh basil leaves: 1 calorie
12 cherry tomatoes: 37 calories
6 bite-sized fresh mozzarella balls: 160 calories
3 oz. grilled chicken breast: 100 calories
Total calories: 588 Total calories: 338

Lunch calories saved: 250

Swap This For This
Dinner Cheeseburger With Grilled Corn and Potato Salad Veggie Burger With Grilled Asparagus and Baked Sweet Potato
4 oz. beef patty: 243 calories
1 whole wheat hamburger bun: 120 calories
1 slice American cheese: 45 calories
1 slice onion: 6 calories
2 romaine lettuce leaves: 10 calories
1 slice tomato: 4 calories
1 tbsp. ketchup: 20 calories
Corn on the cob: 59 calories
1 pat butter: 36 calories
1/2 cup potato salad: 179 calories
1 Boca Vegan Patty: 90 calories
1 whole wheat hamburger bun: 70 calories
1 slice American cheese: 45 calories
1 slice onion: 6 calories
2 romaine lettuce leaves: 10 calories
1 slice tomato: 4 calories
1 tbsp. ketchup: 20 calories
8 spears asparagus: 26 calories
1 small baked sweet potato: 60 calories
Total calories: 722 Total calories: 331

Dinner calories saved: 391

Swap This For This
Dessert Vanilla Ice Cream With Fresh Strawberries Strawberry Banana Creams
1/2 cup vanilla ice cream: 270 calories
5 medium strawberries, diced: 19 calories
8 medium strawberries: 31 calories
2 oz. vanilla Greek yogurt: 40 calories
1/2 small banana: 45 calories
1 tablespoon sliced almonds: 29 calories
Total calories: 289 Total calories: 145

Dessert calories saved: 144

Total daily calories saved: 752

Source: Flickr User land_camera_land_camera

Around The Web
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Kevin2628110 Kevin2628110 4 years
\u00a0@jesssa\u00a0I totally agreed
jesssa jesssa 4 years
sorry, but i will NEVER trade eating eggs and real butter for soy and margerine. no matter how many calories i was "saving" [and certainly not for a measly 61]! nor would I swap a real, satisfying beef burger for a veg patty.
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