Small Calorie Swaps, Big Savings

Include one of these easy calorie swaps for every meal of the day and you'll be on your way to weight loss in the easiest way possible.


1 of 3

Breakfast

Bagel thins and Natural peanut butter.jpg

Instead of: 1 plain bagel + 1 tbsp full-fat cream cheese


Have: 1/2 whole wheat bagel or 1 thin whole wheat bagel + 1 tbsp peanut butter


Our Favorites: Thomas' 100% Whole Wheat Bagels and Bagel Thins, Smucker's Natural Peanut Butter


You'll Save: 140 to 150 calories. Choosing nut butter instead of cream cheese adds protein and potassium, while cutting carbs lowers sugar intake by almost 4 grams.


2 of 3
Amy's Soup Web.jpg

Instead of: 1 cup creamy soup, such as broccoli


Have: 1 cup legume-based soup, such as black bean


Our Favorite: Amy's Organic Black Bean Vegetable Soup


You'll Save: 110 calories. Beans bring lots of fiber, protein and nutrients that fight chronic disease. Plus, avoiding heavy cream eliminates nearly 18 grams of fat.


3 of 3
Pasta Night.jpg

Instead of: 2 cups regular spaghetti + 1/2 cup meat sauce


Have: 1 cup whole grain spaghetti + 4 scallops + 1/2 cup marinara sauce


Our Favorites: Barilla Whole Grain Spaghetti, Whole Catch Seas Scallops, Classic Cabernet Marinara with Herbs


You'll Save: 140 calories. The seafood provides protein and omega-3 fatty acids that boost brain and heart health. Switching from meat to marinara sauce also reduces fat by 2 grams and sugar by 4 grams.