top of page

Food Swaps

Banning yourself from your favorite restaurant might help save a few calories in the short term. But in the long run, it will likely be counterproductive, especially if your goal is to create sustainable new habits.

Instead, try trading those empty-calorie offerings on the menu with satisfying food replacements that won’t shortchange your taste buds.

Here are some simple food swap suggestions to get you started:

  • Instead of a personal pizza with a side of breadsticks, stick to a slice (or two!) of regular pizza with a side salad.

  • Skip the bacon, egg & cheese breakfast sandwich, and opt for a bacon, egg & cheese omelet adding any additional veggies to the mix.

  • Swap the breakfast pastry or muffin for a more nutritious breakfast oat bar and bananas.

  • Craving pancakes with syrup? Try an oatmeal bowl with fruit, and replace the syrup with peanut butter.

  • Instead of a whole sandwich with chips, have half a sandwich, along with a half-sized salad and an apple.

  • Swap a large soda for a mixture of unsweetened iced tea and lemonade.

  • Have to have a frappe? Order an iced skim milk latte with 1 pump of flavor instead.

  • Exchange that burrito with “the works” for a food bowl with rice, fajita veggies, beans, chicken, salsa, and just a sprinkle of cheese.

  • Trade that spicy chicken sandwich for a grilled chicken wrap with a splash of honey mustard sauce.

  • Go ahead and have that cheeseburger — but hold the bun (or even tuck it in a lettuce wrap!)

  • Instead of traditional fettuccini alfredo with chicken, go for whole wheat pasta with chicken, veggies, tomato sauce, and a sprinkle of parmesan cheese.

  • Feel like Chinese? Swap General Tso’s chicken for chicken & broccoli with brown rice.

  • Next time you’re craving french fries, go right ahead! Just order a small size instead of the large.

  • If you love a salad with croutons, cheese, and a creamy dressing like ranch or Caesar, try switching things up: order one with veggies and a vinaigrette dressing.

  • We all scream for ice cream! The next time you go for soft serve, just swap that large blended ice cream for the smaller, mini-sized version.

Recent Posts

See All


bottom of page