Dropping a slice of bread from your sandwich can save dozens of calories. For example, Dave's Killer Bread 21 Grains & Seeds contains 110 calories per slice. Load up your remaining slice with lean meat, veggies, and low-calorie condiments for a filling lunch.
Whole milk yogurt, such as Chobani's Whole Milk Greek Yogurt, has 170 calories per 6-ounce serving, while non-fat is just 90. Greek yogurt is packed with protein, making it a filling option for a quick snack or meal addition.
Mustard provides very few calories, while mayo has nearly 100 calories per serving. Swapping one tablespoon of mayo for mustard will save you over 70 calories while adding plenty of flavor to your meal.
Traditional salad dressings are oil-based and provide about 120 calories per 2 tablespoons. Instead, use salsa to dress your salad for a mere 12 calories per 2 tablespoons.
Adding regular sugar to your coffee adds empty calories quickly. A single teaspoon of sugar provides more than 15 calories, while stevia provides zero. Trading a tablespoon of sugar for stevia in your morning coffee will save you 45 calories.
Applesauce can be used as a substitute for oil in your baking. Next time you make banana bread or any other quick bread, swap your oil for equal parts unsweetened applesauce. The half cup of oil in your recipe provides over 900 calories; the applesauce sets you back 50.
Peanuts provide nearly 200 calories per 2 tablespoons, while the same portion of powdered peanut butter delivers only 60 calories. Mix the powdered peanut butter with water to create a spread for numerous meal and snack creations.
It can be tempting to use sauces to add flavor when preparing meat. Some sauces, like barbecue, can pack 30 calories per tablespoon and a surprising amount of sugar. Herbs, however, are low in calories and add tons of flavor and antioxidants.