50+ Food Swaps For A Flat Belly

BEVERAGES SNACKS & SWEETS

CALS CALS
INSTEAD OF CHOOSE: INSTEAD OF CHOOSE:
SAVED SAVED
16 oz latte 12 oz latte made with fat-free milk 120 Chocolate chip cookie (4 4 1-squares of dark chocolate 180
diameter)
16 oz soda Water with a squeeze of lemon 180
c trail mix with chocolate DIY trail mix ( c Spoon Size 160
16 oz Iced Mocha 16 oz iced coffee with fat-free milk 270
chips Shredded Wheat, 2 Tbsp sliced
Frappuccino
almonds, 1 Tbsp raisins)
Iced tea with 2 tsp Iced tea wih a squeeze of orange & 30
1 c potato chips (about 15) 2 c air-popped popcorn 95
sugar & lemon lemon
Tortilla chips, 1 oz bag Baked tortilla chips, 1 oz bag 50
1 c juice c juice mixed with c sparkling 60
water Snickers candy bar Luna bar (flavor, your choice) 85
4 oz white or red wine 2 oz white or red wine with 2 oz 50 1 oz bag pretzels (about 10) oz bag whole grain pretzels 55
sparkling water
c Peanut M&Ms c unshelled pistachio nuts 90
16 oz beer 12 oz light beer 100
1 c fruit-on-the-bottom c diced strawberries with c 105
12 oz coffee with 2 12 oz coffee with c fat-free milk 20 fat-free vanilla yogurt
Tbsp cream

DAIRY & EGGS PROTEIN

CALS CALS
INSTEAD OF CHOOSE: INSTEAD OF CHOOSE:
SAVED SAVED
c grated Cheddar 1 Tbsp Parmesan cheese 90 3 oz chicken breast with skin 3 oz skinless chicken breast 30
cheese
3 oz New York strip 3 oz filet mignon 60
c grated whole c reduced-fat mozzarella 85
3 oz rib eye 3 oz tuna steak 55
mozzarella
3 oz top sirloin 3 oz salmon 95
c cottage cheese c 1% fat cottage cheese 35
3 oz beef meat loaf 3 oz turkey meat loaf 115
8 oz 2% milk 8 oz fat-free milk 50
Roast beef lunchmeat (3 oz) Chicken lunchmeat (3 oz) 75
12 oz coffee with 2 12 oz coffee with c fat-free milk 20
Tbsp cream Ground beef patty (3 oz) Lean ground turkey patty (3 oz) 85
2 lg eggs 3 lg egg whites 95 4 oz pork chop 3 oz pork tenderloin 100
c whole milk ricotta c part-skim ricotta cheese 45 2 slices bacon 2 slices turkey bacon 25
cheese
1 c refried beans c pinto beans 135

GRAINS & CARBS CONDIMENTS

CALS CALS
INSTEAD OF CHOOSE: INSTEAD OF CHOOSE:
SAVED SAVED
Blueberry muffin Whole grain English muffin with 1 270 2 Tbsp cream cheese mashed avocado with lemon juice 55
Tbsp blueberry fruit spread and a dash of salt & pepper
1-thick slice banana 1 slice whole grain toast topped 260 1 Tbsp butter 1 tsp olive oil 60
bread with banana mashed and 1 tsp
c ranch dip c hummus 190
peanut butter
c maple syrup 2 Tbsp apricot fruit spread 130
Plain bagel whole wheat bagel 125
2 Tbsp peanut butter 1 Tbsp all-natural peanut, almond, 85
2 slices white bread 1 slice whole wheat bread 90
cashew, or other nut butter
c granola c oatmeal 125
2 Tbsp mayonnaise, 1 tsp fl axseed oil or olive oil, mixed 165
2 frozen waffles 1 whole grain frozen waffle 130 on sandwiches or with tsp mustard and a dash of
with tuna salt & pepper
2 pancakes 1 whole grain pancake 75
c blue cheese Balsamic vinaigrette made with 1 175
1 c corn flakes cereal c bran flakes cereal 40
dressing Tbsp flaxseed oil and 1 Tbsp
1 c spaghetti with c c whole wheat spaghetti, c 160 balsamic vinegar
meat sauce sliced mushrooms, c marinara
sauce
Hamburger bun Whole grain pita 55
1 c mashed potatoes lg plain baked potato 100
Flour tortilla (10) Whole wheat tortilla (8) 80
8 Ritz crackers 4 low-fat Triscuit crackers 60