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How to Save Breakfast Calories

Make These 11 Changes at Breakfast to Save Calories and Lose Weight

There's no debate over whether you should choose a smoothie or a doughnut for breakfast, but when it comes to choosing between healthy foods, you'll want to make these easy swaps to save you hundreds of calories throughout the week.

Instead of this: Eat this: Calories Saved
2 tablespoons peanut butter: 190 calories 1/2 avocado (about 3 tablespoons): 161 calories 29
1 medium banana: 105 calories 1 cup blueberries: 84 calories 21
1 tablespoon butter: 102 calories 1 tablespoon Smart Balance Buttery Spread with Extra Virgin Olive Oil: 50 calories 52
1 cup skim milk: 90 calories 1 cup Silk Unsweetened Original Almondmilk: 30 calories 60
5.3 ounces No-Fat Vanilla Greek Yogurt: 110 calories 5.3 ounces No-Fat Plain Greek Yogurt: 53 calories 57
1 tablespoon strawberry preserves: 50 calories 2 large strawberries, sliced: 12 calories 38
2 packets maple & brown sugar instant oatmeal: 320 calories 1/2 cup Cascadian Farm Organic Fruit & Nut Granola (202) and 1/2 cup unsweetened almond milk (15): 217 calories 103
8 ounces orange juice: 110 calories 1 orange: 69 calories 41
1/4 cup raisins: 123 calories 15 grapes: 45 calories 78
2 slices whole wheat bread: 200 calories 1 whole wheat English Muffin: 134 calories 66
1 serving whey vanilla protein powder: 170 calories 1 serving plant-based vanilla protein powder: 150 calories 20
Image Source: POPSUGAR Photography / Sheila Gim
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