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7 Simple Ways to Save 100 Calories

By: Lisa Valente, M.S., R.D.

We share simple easy swaps to save you calories without missing out on anything.

7 Simple Ways to Save 100 Calories

Calories aren't everything when it comes to your diet, but it can be important to pay attention to them, especially if you're trying to lose weight. Plus, if you can shave a few calories off here and there without even noticing it gives you a little more flexibilty to indulge in treats you really do want, like a glass of wine or extra slice of pizza. These healthier swaps may help you lose weight a little more effortlessly. Read on for our best sneaky ways to save 100 calories.

Related: 7-Day 1,500-Calorie Meal Plan

1. Upgrade your coffee order

Cold-Brew Coffee

Pictured Recipe: Cold-Brew Coffee

Rethink any flavored coffee drink order—they're loaded with added sugar. A medium mocha latte made with 2% milk has 290 calories, skip the chocolate and order a regular latte you'll only take in 190. Plus you'll save 16 grams, or 4 teaspoons, of added sugar. Consider sprinkling cocoa powder or cinnamon on top for a hit of flavor. Black coffee has practically zero calories if you're not into lattes, but remember the milk is adding protein and calcium too.

2. Have an English muffin instead of bread

Pictured Recipe: Peanut Butter & Chia Berry Jam English Muffin

If you're a toast fan in the morning you can save about 100 calories by trading 2 slices of bread for an English mufin. Top your English muffin with some protein—think an egg or peanut butter–for extra staying power. Mix it up even more with a veggie-packed low-carb riff and make Cauliflower English Muffins.

3: Eat popcorn instead of chips

Lime & Parmesan Popcorn

Pictured recipe: Lime & Parmesan Popcorn

Sometimes your snacking craving may only be satisfied with chips—and that's OK. But on days you just want a little salty crunch reach for popcorn instead to save calories. 3 cups of air-popped popcorn has around 90 calories and a serving of chips is closer to 200 calories. Plus popcorn is a fiber-rich whole grain and the serving size is much more generous.

4. Make a low-carb cucumber sandwich

Pictured recipe: Cucumber Turkey Sub Sandwich

Use a hollowed out cucumber as bread! 1 large cucumber has around 30 calories. And using it in place of bread ups your serving of veggies and delivers a delicious crunch to your sandwich while saving you calories.

5. Swap mayo for mustard

Pictured recipe: Apple & Cheddar Pita Pockets

If you're looking to add a spread to your sandwich consider going for mustard instead of mayo to save calories. Mayo delivers 90 calories in just 1 tablespoon and you might be using even more. Mustard adds a spicy bite at only about 10 calories per tablespoon.

6: Buy small bananas

Pictured recipe: Yogurt Banana Sundae

One small banana (about 6 inches) has 90 calories. A large banana (around 9 inches) has 135 calories. Sure, that's only a 45 calorie savings per banana, but if you buy a bunch and eat a few every week that's an easy 100-200 calorie savings without blinking an eye. If you only see large bananas at the store, use about 2/3 of it and freeze the last part for smoothies.

7. Eat cauliflower rice instead of rice

Pictured recipe: Cauliflower Rice

1/2 cup of cooked rice is about 100 calories, and it can be really hard to eat just 1/2 cup. 1 cup of riced cauliflower has about 30 calories, and that's twice the serving size. Other cauliflower swaps you can make—cauliflower nachos and cauliflower tots.

Watch: How to Make Cauliflower Nachos

Related:
Weight-Loss Meal Plans
7-Day Flat-Belly Meal Plan
Healthy Recipes That Swap Carbs for Veggies