Save 100 Calories: Lunch & Dinner

Mak­ing small changes in your diet can save you calo­ries in small places where you won’t taste the dif­fer­ence but your body will know the dif­fer­ence. Eat­ing 100 less calo­ries a day (or 100 more calo­ries a day) adds up to about 10 pounds in a year. So 200 calo­ries less = 20 pounds, 300 calo­ries less = 30 pounds, etc. – small changes add up!

We are post­ing a series of arti­cles that will pro­vide you with tips on sav­ing 100 calo­ries at every meal, includ­ing snacks. Today we have tips for lunch and din­ner — typ­i­cally your two larger meals of the day.

  • Sand­wich on Kaiser roll vs. hero (160)
  • Sand­wich on 2 slices bread vs. roll or wrap (80−100)
  • Scoop roll or hero (tak­ing out 1–2 oz of bread) ( 80–160)
  • For your sand­wich, make a let­tuce roll-up vs. wrap bread ( 200+)
  • Remove skin from chicken (100)
  • Grilled chicken sand­wich vs. breaded (150)
  • Broth or tomato based soup vs. cream (100+)
  • Cup of soup vs. bowl (80+)
  • Omit the oys­ter crack­ers soup (200)
  • Omit cheese (1.5 oz) from sand­wich sub­sti­tute roasted pep­pers and other veg­gies (100+)
  • Omit cheese in salad. Sub­sti­tute another veg­etable (100+)
  • |3 oz extra lean ham or turkey breast vs. salami, bologna or corned beef (150)
  • Pizza slice w/ veg­gies vs. meat (100)
  • Thin crust pizza vs. reg­u­lar (100)
  • 3 oz 99% fat free ground turkey vs. 85% fat ground beef (150)
  • Eat open faced sand­wich on one piece bread (80+)
  • Use light bread or Arnold sand­wich flat vs. reg­u­lar sliced bread (80)
  • Deli turkey sand­wich vs. tuna salad sand­wich (300)
  • Make tuna salad with1 T. low fat mayo or plain yogurt vs. reg­u­lar mayo (65)
  • Use 93% lean ground beef, 4 oz vs. 80% lean (120)
  • Sir­loin, 6 oz, vs. rib eye steak (260)
  • Tuna packed in water vs. oil (100)
  • Steamed shrimp over fried, 3 oz (120)
  • Leave 10 french fries on your plate (100)
  • Skip crou­tons in your salad (100)
  • Choose coleslaw over potato salad (100)
  • Order veg­gie burger vs. beef burger (175+)
  • 6 oz pork ten­der­loin vs. lamb loin (215)
  • 6 oz white meat chicken w/o skin vs. duck w/o skin (140)

Did you miss our break­fast tips?

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