15 easy food swaps that will help you lose weight

Ready to get that bikini body this summer? Well, a simple way to change your diet but not give up your favourite meals is to try some healthy food swaps.
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Ready to get that bikini body this summer? Well, a simple way to change your diet but not give up your favourite meals is to try some healthy food swaps.

Making small changes is the easiest and most achievable way to lose weight if you are on the 28 Day Weight Loss Challenge. In fact, choosing healthy foods is WAY easier than you could even imagine!

These smart swaps will make you and your family feel healthier and slim down too…

15 easy food swaps

1. Chips for dried bananas

Top view of white bowl full of dried banana slices Related lightboxes: [url=http://www.istockphoto.com/search/lightbox/10859422]- FOOD SQUARE ONE[/url]

If you fancy something savoury and want to reduce your fat intake steer clear of chips, which contain 250 calories per serve.

That’s a lot for a snack. Instead, try munching on dried fruit which is 34 grams per cup. And the best bit is you’re also getting one of your five fruit a day servings!

See results from Cicily on the 28 Day Challenges 

2. Milk chocolate for dark chocolate


Dark chocolate contains less than half the sugar of milk chocolate. Milk chocolate is roughly 255 calories per bar while dark chocolate has around 70 calories.

3. Canola oil for coconut oil

coconut oil

Try swapping canola oil for coconut or olive oil.

While olive oil is still universally acknowledged as one of the healthiest oils to cook with, coconut oil is hot on its heels and is popping up in recipes.

4. Pasta for spiralled vegetables

Zucchini Noodles

Cutting out starchy pasta, which is also heavy, is a great way to lose calories from your meal.

There are around 392 calories in one serving of pasta. But you don’t have to say goodbye to your fave spag bol meals – why not try them with zucchini spirals instead?

See results from Hannah on the 28 Day Challenges 

5. White bread for brown bread


Flour is more processed in white bread than it is in brown. Removing the bran in white bread also removes key nutrients, including vitamins, minerals, healthy fats, protein, and fibre.

There are around 73 calories in one slice of brown bread, whereas there are 79 in one slice of white.

6. Mince beef for turkey mince


What’s more festive than turkey? This type of mince has around 100 calories per 100 grams while beef mince has 124 calories per 100 grams.

The differences aren’t huge, but the biggest difference is that turkey is leaner, has less fat and is higher in protein – which is great to help with weight loss.

7. Granola for porridge

porridge 1

There can be around 225 calories per serving in a bowl of granola. But porridge only has around 150 calories per serving better for your heart, and it can also help to lower your cholesterol.

8. Mash potatoes for mashed cauliflower

Baked Fish with Cauliflower Mash and Beans

Cauliflower mashed potatoes have become a popular substitute for mashed potatoes, as the white vegetable is less heavy and starchy than spuds. It looks the same and doesn’t taste that difference either!

See results from mums on the 28 Day Challenges 

9. White rice for brown rice


Brown rice has several layers and it contains lots of nutrients. If brown rice is further milled to remove the bran and the top layers, the result is a whiter rice. This white rice is simply a refined starch that is largely removed of its original nutrients.

The fibre in brown rice is much easier to digest and it also makes your stomach feel fuller quicker, which means you’re more likely to eat a smaller portion.

Check out our super easy and low-calorie Thai Style Vegetarian Satay Fried Rice With Egg recipe.

10. Cheese and crackers for cheese and apple slices

Save at least 100 calories altogether by ditching crackers and using apple slices with your cheese.

11. Cheddar cheese for cottage cheese


100 grams of Cottage cheese has 98 calories – which is amazing for cheese. Standard cheddar has 402 calories per 100 grams.

See results from Sarah on the 28 Day Challenges  

12. Ice cream for Greek yoghurt

greek yogurt

Swap after dinner ice cream treats for Greek yoghurt with some berries or a little honey instead!

The protein in the yoghurt will fill you up and the sweetness of the berries and honey makes it a delicious and healthy dessert option!

13. Couscous for quinoa

Chicken and Quinoa Salad | 3 Day Cleanse

Quinoa is a very simple swap for rice and couscous.

Not only is quinoa a delicious gluten-free ‘grain’ option for breakfast, lunch and dinner it is high in protein and although we eat it like a grain it is actually a seed. I highly suggest also the Mexican beans recipe!

14. Fizzy drinks for water


Ditch fizzy drinks for water, and you will find you lose a heap of weight quickly and you will feel less bloated too.

Fizzy drinks contain a high level of sugar and also cause damage to your teeth, as well as syrup – which could cause you to develop diabetes. You can easily jazz up water with fresh lemons or limes.

15. Cappuccino for white tea


A cup of cappuccino contains 150 calories, whereas a cup of white tea is only 3 calories. If you still want caffeine as a pick-me-up in the morning, try swapping your tea for white tea.

Maybe later down the line, you could try swapping white tea for calorie-free peppermint or green tea which are antioxidants and act as an appetite suppressant?

Join our 28 Day Weight Loss Challenge!

Challenge generic

With more than 4,000 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed (and proven) to help busy mums like you lose weight!

To learn more about our challenge OR to join – click here.

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