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] |
1/2 avocado (about 3 tablespoons): 161 calories [2] |
29 |
| 1 medium banana: 105 calories [3] |
1 cup blueberries: 84 calories [4] |
21 |
| 1 tablespoon butter: 102 calories [5] |
1 tablespoon Smart Balance Buttery Spread with Extra Virgin Olive Oil: 50 calories [6] |
52 |
| 1 cup skim milk: 90 calories [7] |
1 cup Silk Unsweetened Original Almondmilk: 30 calories [8] |
60 |
| 5.3 ounces No-Fat Vanilla Greek Yogurt: 110 calories [9] |
5.3 ounces No-Fat Plain Greek Yogurt: 53 calories [10] |
57 |
| 1 tablespoon strawberry preserves: 50 calories [11] |
2 large strawberries, sliced: 12 calories [12] |
38 |
| 2 packets maple & brown sugar instant oatmeal: 320 calories [13] |
1/2 cup Cascadian Farm Organic Fruit & Nut Granola (202 [14]) and 1/2 cup unsweetened almond milk (15 [15]): 217 calories |
103 |
| 8 ounces orange juice: 110 calories [16] |
1 orange: 69 calories [17] |
41 |
| 1/4 cup raisins: 123 calories [18] |
15 grapes: 45 calories [19] |
78 |
| 2 slices whole wheat bread: 200 calories [20] |
1 whole wheat English Muffin: 134 calories [21] |
66 |
| 1 serving whey vanilla protein powder: 170 calories [22] |
1 serving plant-based vanilla protein powder: 150 calories [23] |
20 |
Links:
[1] https://www.popsugar.com/fitness/Avocado-Toast-Peanut-Butter-Toast-41927785
[2] https://www.popsugar.com/fitness/Avocado-Toast-Peanut-Butter-Toast-41927785
[3] http://www.calorieking.com/foods/calories-in-fresh-fruits-bananas-raw_f-ZmlkPTczMzI5.html
[4] http://www.calorieking.com/foods/calories-in-fresh-fruits-blueberries-raw_f-ZmlkPTYzODI1.html
[5] http://www.calorieking.com/foods/calories-in-butters-salted-butter_f-ZmlkPTY4Mjcw.html
[6] http://www.calorieking.com/foods/calories-in-spreads-light-buttery-spread-made-with-extra-virgin-olive-oil_f-ZmlkPTE3MTI5Nw.html
[7] http://www.calorieking.com/foods/calories-in-milk-flavored-milk-fat-free-milk_f-ZmlkPTk2NzUy.html
[8] http://www.calorieking.com/foods/calories-in-nut-drinks-pure-almond-unsweetened-original-almondmilk_f-ZmlkPTE5ODY1Nw.html
[9] http://www.calorieking.com/foods/calories-in-yogurts-greek-vanilla-organic-yogurt-no-fat_f-ZmlkPTE2NDQ3MA.html
[10] http://www.calorieking.com/foods/calories-in-yogurts-greek-plain-yogurt-no-fat_f-ZmlkPTE2NDQ2OQ.html
[11] http://www.calorieking.com/foods/calories-in-jams-fancy-fruit-strawberry-preserves_f-ZmlkPTE0Nzc0NQ.html
[12] http://www.calorieking.com/foods/calories-in-fresh-fruits-strawberries-raw_f-ZmlkPTYzNjMy.html
[13] http://www.calorieking.com/foods/calories-in-breakfast-cereals-to-be-cooked-maple-brown-sugar-instant-oatmeal-dry_f-ZmlkPTEwOTk2OQ.html
[14] http://www.calorieking.com/foods/calories-in-breakfast-cereals-ready-to-eat-fruit-nut-granola-dry_f-ZmlkPTE4MDAyMA.html
[15] http://www.calorieking.com/foods/calories-in-nut-drinks-pure-almond-unsweetened-original-almondmilk_f-ZmlkPTE5ODY1Nw.html
[16] http://www.calorieking.com/foods/calories-in-fruit-vegetable-juices-juice-drinks-pure-premium-no-pulp-orange-juice_f-ZmlkPTkzNTMw.html
[17] http://www.calorieking.com/foods/calories-in-fresh-fruits-navel-oranges-raw_f-ZmlkPTYzNzIx.html
[18] http://www.calorieking.com/foods/calories-in-dried-fruits-seedless-raisins_f-ZmlkPTY5Mzg5.html
[19] http://www.calorieking.com/foods/calories-in-fresh-fruits-red-or-green-grapes-european-type-raw_f-ZmlkPTYzNzQ4.html
[20] http://www.calorieking.com/foods/calories-in-breads-whole-grain-100-whole-wheat-bread_f-ZmlkPTEzMTIxNg.html
[21] http://www.calorieking.com/foods/calories-in-bread-rolls-buns-whole-wheat-english-muffin_f-ZmlkPTE1MjY5MA.html
[22] https://www.amazon.com/Body-Fortress-Protein-Powder-Vanilla/dp/B001G8Y948?th=1
[23] https://www.popsugar.com/fitness/Plant-Based-Protein-Powder-Comparison-33521911#photo-33532064