Break Your Breakfast Routine Instead of a plain bagel with cream cheese (500 calories) and a regular latte (220 calories), have a filling bowl of organic hot oatmeal (210 calories, 3.5 g fat, 7 g protein) with one cup of blueberries (80 calories) and 1/2 cup of raspberries (30 calories) and a cup of black (for caffeine) or green (no/low caffeine) tea (0 calories each). Save: 400 calories Cream Cheese
Slim Your Sandwich Spread one tablespoon of mustard (9 calories) on your sandwich instead of one tablespoon of mayonnaise (103 calories), skip a 1-oz. slice of Swiss cheese (106 calories) and put it in a large pita (165 calories) instead of between two slices of sourdough bread (370 calories).
Down Your Dairy Swap a 12 oz. café mocha with whipped cream (290 calories) for a 12 oz. nonfat cappuccino (60 calories) and trade a Fage Total Classic yogurt (260 calories) for a Fage Total 0% (90 calories). (Search: Healthy breakfast ideas) Save: 400 calories
Cut a Few Carbs Have a baked sweet potato (105 calories per medium) seasoned with cayenne pepper or other spices instead of a russet potato (161 calories) topped with butter (one tablespoon is 102 calories), cheddar cheese (one ounce is 114 calories), and sour cream (one tablespoon is 23 calories), and swap one cup cooked sweet yellow corn (143 calories) for one cup cooked spinach with salt (41 calories). Save: 397 calories
Snack Yourself Slim Instead of snacking on a blueberry scone (460 calories) for a mid-morning snack, and a small bag of salt & vinegar chips (150 calories) post-lunch, have a Greek yogurt (90 calories) with honey (64 calories one tablespoon) for the morning snack and a caramel rice cake (50 calories) for the afternoon snack. Save: 406 calories
I want to try this smoothie recipe. Blend 2 slices of pineapple (4 oz), 1 apple, 1 peeled beet, 1 carrot, 1⁄2 cup of organic apple juice, and a dash of water and ice. It makes two servings of 12 ounces and is only 115 calories each.