How to Save Calories During the Day

Make These Meal Swaps and Save 750 Calories a Day

July 12, 2012

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: 6 calories 1 cup raw spinach: 7 calories 1 oz. cheddar cheese: 114 calories 1 slice 7-grain bread: 110 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 tbsp. nutritional yeast: 25 calories 1/4 tsp. turmeric: 2 calories 4 slices zucchini: 6 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 7-grain bread: 110 calories
	Total calories: 488	Total calories: 427

Breakfast calories saved: 61

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: 270 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: 578	Total calories: 338

Lunch calories saved: 240

	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: 50 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 All American Patty Made With Non GMO Soy: 90 calories 1 whole wheat hamburger bun: 120 calories 1 slice American cheese: 50 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: 54 calories
	Total calories: 727	Total calories: 380

Dinner calories saved: 347

	Swap This	For This
Dessert	Vanilla Ice Cream With Fresh Strawberries	Strawberry Banana Creams
	1/2 cup vanilla ice cream: 230 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: 249	Total calories: 145