Smart Swaps: Top Tips on How To Save Calories Each Week!

November 18, 2019

We all know that we need to reduce our calorific intake in order to lose weight, but sometimes that is easier said than done, as a result I’ve put together some super simple swaps and tips to assist you with saving loads of calories without massive stress or confusion! 

There are of course many things you can swap out which aren’t on the list, so have a think about your current intakes. Think about the things you consume regularly, as these are likely to be the biggest areas you can create an impact ☄

Lastly, I want you to know that not every tweak you make with your nutrition has to be completely removing things - it can actually be having the SAME AMOUNT of something else, so you feel like you’re actually not removing anything.


So here they are, my top tips for reducing calories daily and weekly...


🍕 Swap pizza bases for tortilla wraps instead

🍜 Swap spaghetti for spiralized veg, such as courgetti (courgette spaghetti) or boodles (butternut squash noodles)

🍚 Swap rice for cauliflower rice

If using rice, increase the veg you have with it, such as peas for example, which will reduce the rice intake on your plate

🥕 Grate more vegetables into your dishes  For example, grated carrot in chillis or lasagne

🥥 Swap dairy milk for coconut water in smoothies

☕ Opt for a black coffee instead of creamy/ syrup flavoured coffees

🍹 If you are going to consume alcohol, swap high calorie density drinks like larger and cider for low calorie drinks like clear spirits with a diet/ calorie free mixer

🍽 When eating out, try and get your plate to consist of 50% Veg, at least 25% protein, and then the rest from carbohydrates & fats. For example: salad, grilled vegetables, steak and some thick cut chips on the side

🥤 Swap as many sugary drinks as possible for water, fizzy water and low cal juice or diet drinks.

🍴 Eat from smaller plates. This can sound ridiculous, but there is research which suggests that psychologically this can help us reduce the total amount of food we consume...

📆 Plan your food in advance. If you decide today what you're going to eat tomorrow, it will be based on your goals. If you wait until the moment to make your food decisions, you're likely to be hungry, rumbling stomach which will more often than not produce a different outcome


Here are some savvy food swaps to save you some calories on some of the foods we can often eat the most...!


2x tbsp MAYO = 120kcal
2x tbsp Hummous instead = 40kcal


1x Cup of spaghetti = 220 kcal
1x cup of spiralized courgette = 25kcal


1x Bottle of Budweiser = 120kcal
1x Bottle 'Skinny Brands' larger = 89kcal


2x Tbsp Sour Cream = 60kcal
2x Tbsp 0% Greek Yogurt = 32kcal


1/2 Cup Ben and Jerrys Cookie Dough Ice Cream = 280kcal
1/2 Cup 'Halo Top' Ice cream = 90kcal


1/2 Cup Special K Granola with Honey = 200kcal
1/2 Cup All Bran = 80kcal


2x Scrambled eggs with 1x tsp butter = 260kcal
2x Poached or Boiled Eggs = 110kcal


2x Sugar in your tea = around 20kcal

If you have 4 teas a day this equals 80kcal per day and 560 over the week!
Swapping to sweeteners instead will save you pretty much all those calories!


Can of coke = 139kcal
Can of Diet coke/ sugar free coke = 1kcal


1x Pint of larger,= around 190kcal / 250ml red wine = 214kcal
Swapping to a Slimline gin and tonic = 115kcal


And there you have it! My top calorie swapping hacks just for you! Even staying consistent with ONE of these strategies could help you out MASSIVELY over time as the months go by in shaving off some calories without any real compromise! Just think how much impact swapping that 1 can of coke will have over the year for example?! (HINT: It’s well over 50,000 calories of sugar over the year!!!)


👉🏽 Want to access hundreds of yummy recipes to help you spend your calorie budget more wisely each week? Click here to get started today! 👈🏽


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