This Not That: 10 Easy Diet Switches To Save Calories

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Some of the most frequent questions I get here at CPT Fitness are related to diet and nutrition as much as they’re related to my personal fitness guides.

I understand why this is something a lot of people struggle with, especially since it’s something that I used to struggle with in the past. Having a healthy relationship with food can be difficult, especially if you’re trying to lose weight and build muscle.

That’s why in today’s blog post, I’m going to provide you with 10 easy diet switches that can help you save calories. These small changes can have big effects, and even if you slowly incorporate these eating habits into your life, you’re on your way to living a happier and healthier life — I promise.

And of course, if you want a quick and easy go-to resource for meal planning and yummy, healthy recipes, check out my CPT Fit Fuel Guide today!

Make These Simple (But Effective) Switches!

Below, I’ve listed 10 easy diet switches that can help you save on calories. Not only are these swaps more “calorie effective,” if you will, but they’re also healthier decisions in general!

For more assistance on fueling your body and determining the best foods to eat to help you reach your goals, check out my CPT Fit Fuel Guide here.


1. Swap Out Mayo For Mustard

Opt For This: Any brand name of yellow mustard! (0 calories)

Not That: Hellman’s Mayonnaise (90 calories)

You’ll Save: 90 calories!

This is a super easy swap that can save you TONS of calories with a minimal impact on your taste buds. Instead of opting for mayo on your sandwiches, go for mustard as your condiment of choice.

2. Sip Sparkling Water Instead Of Soda

Opt For This: 12-oz can of LaCroix Sparkling Water (0 calories)

Not That: 12-oz can of Coca-Cola (140 calories)

You’ll Save: 140 calories!

There have been several studies that show soda isn’t great for our health — plain and simple. I also understand that it’s easy to get cravings for something fizzy and delicious! Instead of grabbing a can of Pepsi or Coca-Cola, try opting for seltzer or sparkling water drinks instead.

Most of these also don’t have any added sugar or sodium, making them the healthiest choices for our bodies!

3. Go Greek, Not Sour

Opt For This: 2 tbs of Greek yogurt (~27.5 calories)

Not That: 2 tbs of sour cream (60 calories)

You’ll Save: 32 to 33 calories per serving!

Believe me, I love Taco Tuesdays as much as the next person. But instead of opting for calorie-heavy sour cream, I like to use Greek yogurt instead! You get the same yummy texture and taste, but without all the extra baggage.

4. Eat Lower Calorie Ice Cream

Opt For This: Pint of Halo Top Birthday Cake (280 calories)

Not That: Pint of Ben & Jerry’s Cherry Garcia (960 calories)

You’ll Save: 680 calories!

OK, so there are some AMAZING low-calorie ice creams on the market right now. They all have the same great taste of traditional ice cream, except without the crazy amount of calories. Because let’s face it — most of us are going to eat the entire carton, not just “one serving.”

5. Get A Spiralizer

Opt For This: 1 cup of zucchini noodles, 19 calories

Not That: 1 cup of cooked Spaghetti, 200 calories

You’ll Save: 181 calories

What a difference swapping out carbs for veggies will make! Not only are you getting the great healthy nutrients that come from spiralized zucchini noodles, but you’re also saving yourself on a TON of calories per serving. Get the amazing pasta flavors you crave at a fraction of the calorie intake — honestly, how does it get any better than that?

6. Opt For Cauliflower Rice

Opt For This: Riced cauliflower (30 calories)

Not That: Jasmine Rice (160 calories)

You’ll Save: 130 calories!

Cauliflower rice is super trendy right now, and for a good reason — it makes for a great, low-carb alternative to rice! Simply chop up some cauliflower and throw it in a blender instead of cooking some rice, and you can save more than 100 calories per serving.

7. Choose Veggies Over Chips

Opt For This: 1 snack packet of baby carrots (35 calories)

Not That: 1 serving of Tostitos Scoops! Tortilla Chips (140 calories)

You’ll Save: 105 calories!

Are you craving some chips and salsa or some chips and guacamole? Get the fulfilling flavors of these dips without the heavy amount of calories by simply swapping out your dipping “tools,” so to say. Choose healthy, crunchy veggies instead of chips and reap the multiple health benefits!

8. Opt For Red Sauces Over White

Opt For This: ½ cup of marinara sauce (65 calories)

Not That: ½ cup of Alfredo sauce (537 calories)

You’ll Save: 472 calories!

Anytime you have the option to choose a red sauce over a white sauce, do it. White sauces are filled with creams and butters, meaning they are heavy in calories. Red sauces are typically made out of more natural ingredients like basil and tomatoes, helping reduce the number of calories you’re eating when it comes to your pasta cravings.

9. Make Your Sandwiches Open-Faced

Opt For This: 1 slice of multigrain bread (109 calories)

Not That: 2 slices of multigrain bread (218 calories)

You’ll Save: 109 calories!

Instead of making your sandwiches with the traditional two pieces of bread, try open-facing your sandwiches by only using one piece of bread. This will cut your calorie intake in half, but you’ll still get all of the delicious flavors of your favorite sandwich ingredients!

10. Spice Your Eggs, Don’t Cheese Them

Opt For This: 2 eggs spiced with green onions, salt, pepper and crushed red pepper (170 calories)

Not That: 2 eggs mixed with ¼ cup of shredded cheddar cheese (275 calories)

You’ll Save: 105 calories!

By simply ditching cheese with your eggs and instead opting for delicious spice flavorings, you can save yourself up to 100 calories per meal! And keep in mind that you can use any combination of spices that best fits your flavor profile —  most spices have little to no calories!


Check Out My Nutrition and Fitness Guides Today!

Again, these are only 10 of many food swaps you can make to benefit your diet. And as always, if you are truly craving something, don’t restrict yourself! We’re all human, and if you severely limit your diet, you probably won’t stick with your routine for the long-term. Listen to your body and come to terms with the fact that a healthy lifestyle is all about balance.

And I mean, let’s be real — life’s all about finding a way to incorporate Chipotle into your diet too, am I right?

My mission is to help you find long-term eating and fitness solutions. My fitness guides aren’t a quick fix by any means, but they’re easy to follow and they work. Contact me today if you have any questions, and check out my bundles and package deals at CPT Fitness today!