Common Swaps

My whole theory for weight loss (yes, it’s MY theory, no one else in the world has ever ¬†thought if this before so get ready!) is changing out small things, so that I still feel like I can eat the way I want. Through several hours spent browsing the grocery store (yeah, I’m weird), I’ve discovered a lot of healthier options out there that I just never knew existed. Here are some things I often swap out in my own life. If you have ideas that should be added to the list, please send them on over!


For butter:

  • Apple butter (great in cookies)
  • Applesauce (great in cupcakes)
  • Nonfat yogurt (great in brownies)
  • Fat free cream cheese (great in cookies)
  • Light whipped butter (great in everything, and half the calories of regular)
For whole milk/cream:
  • Reduced fat buttermilk (great in muffins or cupcakes)
  • Unsweetened almond milk (great in everything)
  • Evaporated milk (great in sauces)

For all purpose flour:

For whole eggs:

  • Egg substitute/egg beaters
  • Egg whites (3 whites=2 whole eggs)
  • Applesauce (vegan)
  • 1 tbsp cornstarch + 1/4 cup liquid of choice (my staple for vegan desserts)
For sugar:
  • Raw turbinado sugar (less processed)
  • Honey/agave/maple syrup (natural)
  • Dates (still experimenting with this…)


For milk:

  • Unsweetened almond milk (half the calories of skim milk, and better tasting!)
For regular yogurt:
  • Greek yogurt (twice the protein, creamier taste.)

For eggs:

  • 1 yolk, the rest whites (this one is kind of common sense, but a little yolk is good for you!)

For flour (in pancakes and waffles)

For breakfast meats:

  • Center cut bacon (less calories and sodium than turkey bacon, better taste)
  • Turkey sausage
  • Canadian bacon (great for breakfast sandwiches)
For bread:
  • Whole wheat sandwich thins
  • Ezekiel bread (I love the cinnamon raisin one!)


For ground beef:

  • Extra lean ground turkey breast (great in tacos and meat sauce)
  • 93% lean ground turkey
  • 94% lean ground beef (great for burgers and meatloaf)
  • Extra lean ground chicken breast

For pasta:

  • Whole wheat pasta
  • Brown rice pasta
  • Spaghetti squash (my fav, and by far the healthiest)

For regular cheeses:

  • Reduced fat (not fat free)
  • Goats milk cheeses (generally have less fat and calories, and more flavor)