80 Healthy Recipe Substitutions

Here at Greatist, we’re always looking for ways to make our favorite foods healthier without sacrificing flavor. So we compiled a list of our best substitutions and discovered some new ones along the way. Below are our 80(!) top picks, guaranteed to make that next meal a delicious, healthier hit. It wasn’t easy taste-testing all this food, but someone sure had to. Right?


1. Black beans for flour
Substituting a can of back beans (drained and rinsed) for flour in brownies is a great way to cut gluten while getting in an extra dose of protein— and they taste great.
2. Whole wheat flour for white flour
In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.
3. Unsweetened applesauce for sugar
Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While 1 cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack more than 770. Perfect for oatmeal raisin cookies.
4. Unsweetened applesauce for oil or butter
Don’t knock this one till you’ve tried it. The applesauce gives the right consistency and a hint of sweetness without all the fat of oil or butter. This works well in any sweet bread, like banana or zucchini, or in muffins (like in these low-fat blueberry muffins), including pre-boxed mixes.
5. Almond flour for wheat flour
This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor. Check out these classic butter cookies for a simple example.
6. Avocado puree for butter
They’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. Check out this recipe for an idea of the right proportions to use.
7. Brown rice cereal and flax meal for Rice Crispies
Brown puffed rice has the same texture as conventional white rice, but with half the calories. The flax adds extra fiber, omega-3 fatty acids, and phytochemicals to the mix without changing the flavor.
8. Marshmallow Fluff for butter and sugar (in frosting)
Replacing the fat and sugar in frosting with marshmallow gets the desired consistency with fewer calories. While 2 tablespoons of Fluff has just 40 calories and 6 grams of sugar (and no fat!), the same amount of conventional frosting can pack up to 100 calories, 5 grams of fat, and 14 grams of sugar.
9. Natural peanut butter for reduced fat peanut butter
While it may appear better than traditional Skippy or Jiff, reduced fat peanut butter can actually have more sugar (and a doubly long list of artificial additives) than the original. Natural peanut butter (preferably unsalted) provides the same sweetness without chemical additives.
10. Vanilla for sugar
Cutting sugar in half and adding 1-2 teaspoons of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for 1 cup of sugar, that’s already almost 400 calories cut by leaving out ½ cup of sugar.
11. Mashed ripe bananas for fats
The creamy, thickening-power of mashed banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6.
12. Nut flours for flour
A word of caution: Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Many gluten-free blogs detail how to streamline nut-based baking. And while these flours are typically higher in calories and fat, they also have more fiber and protein.
13. Coconut flour for flour
High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes.  Be careful, though— more than 1/4-1/2 cup, and the flour’s bitterness can take over.
14. Meringue for frosting
Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor.
15. Graham crackers for cookies (in pie crusts)
Who doesn’t love a fresh baked cookie-crust pie? But next time, refrain from the traditional sugar or Oreo cookie crust and grab the graham crackers. Reduced-fat graham cracker pack about half the calories of the more conventional options.
16. Evaporated skim milk for cream
It’s the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch.
17. Stevia for sugar
Natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. But watch the grocery bill, as this fashionable sweetener can also cost up to 5 times as much as granulated sugar.
18. Baby prunes for butter
In brownies and other dark baked goods, minced baby prunes make for a perfect butter substitute while cutting more than half the calories and fat.
19. Cacao Nibs for chocolate chips 





Those chips? Yeah, they start out as cacao nibs— the roasted bits of cocoa beans that then get ground down and turned in to chocolate. These unprocessed (or at least less processed) treats cut down on the additives and added sugar in chocolate, while also delving out a healthy dose of antioxidants.

20. Brown rice for white rice
When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.
21. Quinoa for couscous
While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients— and they have almost the exact same texture.
22. Zucchini ribbons for pasta
Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling— simply sautee for a few minutes until soft.
23. Olive oil for butter
When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega 3 fatty acids.
24. Turnip mash for mashed potatoes
While 1 cup of mashed potatoes made with whole milk racks up about 180 calories (before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier version of the classic mash.
25. Grated steamed cauliflower for rice
Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.
26. Mashed cauliflower for mashed potatoes
Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference.
27. Rolled oats for breadcrumbs
While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.
28. Dry beans for canned beans
Canned beans are convenient, sure. But they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, the dried are even cheaper! It may take a little more work (some simple soaking and boiling), but this switch is still worth it.
29. Prosciutto or pancetta for bacon
Bacon is often the go-to for that smoky flavor in savory dishes (and in some sweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat per 2 slices, prosciutto (where 1 slice equals about 2 slices of bacon, size wise) has just 30 calories and 4 grams of fat per slice.
30. 2 egg whites for 1 whole egg
One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keeps 1-2 yolks for their rich vitamins A, E, D, and K content, but consider swapping the rest out.
31. Whole wheat pasta for regular pasta
Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).
32. Crushed flax or fiber cereal for bread crumbs
Crushing a fiber-rich cereal and mixing it with some herbs makes a lower-sodium substitution for traditional breadcrumbs.
33. White meat skinless poultry for dark meat poultry
The biggest chicken debate to date: white meat vs. dark meat? The white meat has it beat— lower in calories and fat, higher in protein and iron.
34. Olive oil spray for olive oil from the bottle
Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed!
35. Egg Beaters for egg yolks
A solid substitution for many egg dishes (like omelets or frittatas), this switch is especially rewarding in Hollandaise sauce. To get the richness of the yolk without all the added cholesterol, use an equal amount of Egg Beaters instead when blending up this classic sauce.
36. Bison for beef
Higher in B vitamins and lower in fat bison is a great substitute for the ol’ beefy standard (when available, of course).
37. Ground Turkey for ground beef
Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. A reminder: because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem.
38. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)
More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.
39. Coconut milk for cream
Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”— it doesn’t taste like the sweetened shredded kind!
40. Spaghetti squash for pasta
Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta.

41. Greek yogurt for sour cream
Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurt offers an extra dose of lean protein.
42. Arugula, romaine, spinach, and/or kale for iceberg lettuce
All greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants. Sorry, iceberg’s just not cutting it anymore— go out and get some grown-up greens.
43. Pita for bread
One 4-inch whole-wheat pita runs around 80 calories and only 1 gram of fat (though there is some variation from brand to brand). Compare that to around 138 calories in 2 slices of whole-wheat bread.
44. Greek yogurt for mayo (in tuna/chicken salad)
Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical. Plus, this swap can save 60 calories and 8 grams of fat per ounce.
45. Plain Yogurt with Fresh Fruit for flavored yogurt
Pre-flavored yogurts often come packed with extra sugar. To skip the sugar rush without sacrificing flavor, opt for plain yogurt (or better yet, plain Greek yogurt) and add fresh fruit and/or honey/agave for a hint of sweetness.
46. Nutritional yeast for cheese
The taste and texture are a little bit different, but the creamy gooiness is pretty comparable. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring with less fat.
47. Lettuce leaves for tortilla wraps
It’s not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish.
48. Corn tortilla for flour tortilla
Half the calories and fat. ‘Nuff said.
49. Nuts for croutons (in salads)
Every salad needs that extra crunch. But rather than getting the extra carbs (and often fat and sodium) that come with croutons, try some lightly toasted slivered almonds, pecans, or walnuts.
50. Whole wheat bread for white bread
We’ve heard it all before. Whole grain wheat beats out processed white for a more complete nutrition profile as well as better flavor and texture.
51. Avocado mash for mayo
Half a mashed avocado is a great substitute for mayo on any sandwich. Both give some moisture, but avocado packs a big dose of vitamin E and cholesterol-checking monosaturated fat. And while a typical 2-tablespoon serving of mayonnaise has about 206 calories and 24 grams of fat, half an avocado has only 114 calories and 10.5 grams of fat.
52. Sliced tomatoes for tomato sauce (on pizza)
Cut out the extra sodium, sugar, and preservatives by replacing jarred tomato sauce with fresh sliced tomatoes. The texture is a bit different, but the flavor becomes much more vibrant and fresh!
53. Frozen or Fresh Fruits for canned fruit
Cut down on excess sugar and preservatives by choosing fresh or flash-frozen varieties.

54. Veggies for pita (as a dipping tool)
Forget the pita. Fresh veggies work as killer dippers with hummus and contain both fewer carbs and more vitamins.
55. Cauliflower puree for egg yolks (in deviled eggs)
For that devilish Southern favorite— deviled eggs— try replacing half the yolks in the filling with cauliflower puree. The taste remains the same, as does the texture, but without the extra dose of cholesterol.
56. Quinoa for oatmeal
Cooked with milk (cow, almond, hemp— whatever’s on hand) and some cinnamon, quinoa makes a great, protein-packed hot breakfast.
57. Edamame hummus for regular hummus
While hummus might look innocent from the sidelines, it’s on our list of potential dangerfoods, packed with more than 50 calories per 2 tablespoons. That’s why switching to an edamame-based hummus can help reduce the danger (read: fat and calories) while still providing a delicious dip.
58. Kale chips for potato chips
Who would’ve guessed that a leafy green could make such delicious chips? When lightly tossed in olive oil and seasoning (salt and pepper, paprika, or chili powder work well) and baked, these curly greens turn into a delightfully delicate crunchy snack with less fat than the classic fried potato chip.
59. Dark chocolate for M&Ms (in trail mix)
The problem with most trail mixes? They pack in the sugar-filled, candy-coated chocolate and dried fruit. Instead, make your own trail mix with unsalted nuts and dark chocolate bits (lower in sugar), which are high in free-radical-fighting flavonoids— a benefit that completely outweighs that candy-coated sweetness.
60. Popcorn for potato chips
Lower in calories and fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace those oily, super-salty potato chips. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan.
61. Steel-cut oatmeal for instant oatmeal
Chewy and a little crunchy, these guys are nothing like their instant oatmeal cousins. While rolled oats are— literally— rolled into a flat grain, steel cut oats are diced whole grains that maintain more of their fiber-rich shell. Rich in B vitamins, calcium, and protein, steel-cut oats also lack the added sugar that often comes with instant varieties.
62. Banana ice cream for ice cream
No milk, no cream, no sugar… but the same, delicious consistency. It’s simple: freeze bananas, then puree.
63. Sweet potato fries for French fries
Opting for sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamins A, C, and B6. Plus, it cuts out roughly 20 grams of carbohydrates per 1-cup serving. Just don’t overdo it!
64. Frozen Yogurt for Ice Cream
Picking frozen yogurt over ice cream can help cut down fat content!

65. Low-fat cottage cheese for sour cream
They both add a creamy texture to many dishes, but sour cream is packed with fat while low-fat cottage cheese is packed with protein.
66. Pureed fruit for syrup
Both sweeten flapjacks or a nice whole-wheat waffle, but pureed fruit warmed on the stovetop with a bit of honey packs much less sugar than classic maple. Plus it adds a larger dose of antioxidants and vitamins.
67. Herbs or citrus juice for salt
You heard it here first: food doesn’t need to be salted to taste good! Fresh herbs and citrus juice can provide just as much flavor without the added risks of high sodium content.
68. Garlic powder for salt
Just like fresh herbs, garlic powder can provide a flavorful-punch without adding sodium. A word of warning, though: don’t mistake garlic powder for garlic salt.
69. Low-sodium soy sauce for standard soy sauce
The taste is virtually the same, but choosing a low- or reduced-sodium variety can cut out about X grams of sodium per serving!
70. Homemade salad dressing for bottled dressing
By making dressing from scratch at home, it’s easy to cut out the added sugar, sodium, and preservatives typically found in pre-made dressings. Try mixing vinegar or lemonjuice and oil in a 2:1 ratio and flavoring with spices like rosemary, thyme, oregano, and pepper!

71.  Seltzer water with citrus slice instead of soda
Instead of sugary sodas, opt for a glass of sparkling water with a few slices of citrus— grapefruit, lime, orange, and lemon all work well— for a little extra flavor.
72. Skim milk for whole or 2% milk
Fewer calories and fat with the same amount of protein makes this switch well worth it.
73. Cinnamon for cream and sugar (in coffee)
Cutting out the cream and sugar in favor of a sprinkle of cinnamon can cut up to 70 calories per cup. Plus, cinnamon can boost metabolism.
74. Unsweetened iced tea for juice or bottled teas
While delicious and convenient, bottled teas, juices, and sports drinks are packed with sugar and calories. When in the mood for something icy with a little flavor, opt for a homebrewed, unsweetened iced tea.
75. Americano for latte
Just by cutting the milk out of that daily latte in favor of hot water, the calorie count drops by more than 150. It’s a smart switch, especially by the 4^th or 5^th cup.

76. Red wine for white wine
While white wine is usually lower in calories, red offers health benefits unmatched by the white stuff, including cancer-fighting compounds and natural cholesterol checks.
77. Soda water for juice (as a mixer)
Rum and coke. Cranberry and vodka. Sure, these sugary mixers take care of the inner sweet tooth. But try mixing liquor with soda water and a slice of fruit (or even just a splash of juice) and down goes the sugar (and calorie) count.
78. Soda water for tonic water
Yes, it’s clear and bubbly, just like soda water, but tonic water is actually full of sugar. Adding plain soda water and a pinch of lime gives almost the same taste with 32 grams less sugar per 12 ounces.

79. Oven or pan-frying for deep frying
Yes, those chicken tenders are deliciously greasy, but by foregoing the oil bath for just a misting of oil in a pan or oven, it’s easy to cut fat without sacrificing flavor.
80. Steaming for boiling
While both are great options for meats and veggies, steaming is king because it removes fewer nutrients from vegetables. While boiling can leech out some of the better nutrients (hence why water turns green after boiling broccoli), steaming keeps all that green goodness inside the veggies.

Did we miss one of your favorites? Tell us in the comments section below!

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89 Simple Swaps That Could Change Your Life

Whole grains for white, quality for quantity, Wii Fit for Mario Kart— just one smart swap can lead the way to a healthier and happier life. We decided to go all out and provide 89 “this for that’s,” so there are no excuses when it comes to making healthier choices!

Fitness

1. Planks for crunches. Okay okay, have we said this enough? Crunches may not be the secret to six-pack abs. Give planks a try instead to work that whole core. Extra points for holding it for a minute straight!

2. Interval workout for relaxed run. Congrats on that 26.2-mile marathon. Now try a 20-minute interval run that involves lots of sprinting with some walking recovery. It may kick up the heat even more.

3. Incline for flat treadmill. In a perfect, outdoor world, flat roads rarely exist. (Sorry, Midwestern readers!) Add some hills to that treadmill run by cranking up the incline, and feel the muscle-building burn!

4. Zumba for elliptical. Trash that Cosmo-reading elliptical routine and surprise the body with a fun, calorie-burning cardio session. Sure beats staying stuck to a machine.  

5. Dynamic for static stretching. Stretching out cold muscles could lead to injury. So incorporate some active movement into a stretching routine— try lunges and arm swings before working out.

6. Warming up for rushing right to it. We know that barbell looks tempting. But before hitting the weight rack, do an active warm-up to loosen up limbs and get the most out of the workout.

7. Standing for sitting at a desk. How often does someone complain about having to sit in a cubicle all day? We have a simple solution (no college degree required)… stand. Use a pile of books to prop up the computer, or purchase one of these.

8. Exercise ball for office chair. Okay, we get it. Some people really don’t want to stand at their cubicle. So stay seated, but on a Swiss ball! It can help with balance and that six-pack. Fitness at the fingertips!

9. Gym for napping. Falling asleep at the wheel? Pull over. Tired in front of the TV? Hit the gym. It provides a big boost of energy and burns calories.

10. Free weights for machines. Skip the big machines (they’re sweaty anyway) and go for the little guys— free weights are more versatile and allow for a full range of motion in the joints.

11. Pull-ups for bicep curls. Isolating muscles is so 2011. Pull-ups are not only impressive (I can do two, thankyouverymuch) but they work way more than one muscle. Talk about multi-tasking.

12. Squats for leg press. Forget staying seated to work out the legs. Amp up the training sesh and do some squats to strengthen all the leg muscles, with some gluteus maximus work in there, too!

13. Personal trainer for guessing games. Just when we think we’ve had enough, trainers may help push us through that second set of burpees. Look for a deal online to cut the cost in half!

14. Foam rolling for static stretching. Need to get the knots out? Try using a foam roller instead of sitting and stretching to the toes. It’s almost like a personal massage.

15. Exergames for Mario Kart. Mario may be booking it through the race course, but holding the remote control does next to nothing for our own heart rate. Try out Wii Fit or Just Dance— they’re designed to provide light to moderate exercise.

16. Rowing for biking. How often can we row, row, row a boat indoors? Take advantage of the rowing machine instead of the good ’ol bike; it’s a super upper and lower body exercise.

17. Stairs for escalator. We’ve heard the tip a million times, so here it is for the millionth plus one. If the option’s available, go the old-fashion route and climb the stairs to burn some extra calories.

18. Fun workout for dreaded one. Loathe the elliptical? Try the stair-master. Hate the bench press? Do push-ups instead. We can still challenge ourselves without doing exercises we hate.

19. Active date for dinner and a movie. Save a night at that French restaurant for retirement and go on a fun, active winter date with a special someone. Sledding can be just as intimate as duck confit, and it sneaks in a hill-climbing workout, too.

20. Parking farther away for getting a spot up close. There’s no need to circle the parking lot five times looking for the perfect spot. Just park further away and walk the extra 100 feet to Target. (Doesn’t count as a trip to the gym, though!)

21. Walking further for running shorter. New to running? It’s okay. Even if a mile is all that’s possible, keep walking for a good cardio workout. Hold some light weights to up the intensity even more!

22. Working out with a pal for exercising by yourself. Grab that special someone or just a friend and hit the gym; working out with others may strengthen trust. Plus he or she could help motivate us through that final set of push-ups!

23. Hands-free running for holding handles. Hands off! On the treadmill, don’t rely on the handlebars. They take some of the stress off the body and make that workout less challenging.

24. Cherry juice for muscle medicine. Feeling sore? Rather than popping some pills, try drinking a glass of cherry juice. The antioxidants could help keep muscle swelling down. (Take that, Aspirin!)

25. Homemade post-workout snack for a protein bar. Bring a PB&J or another post-workout snack to the gym rather than buying a protein bar. We need some after-exercise fuel, but don’t get it in the form of excess sugar!

Health

26. Cooking for eating out. Even if we try to eat healthy at a restaurant, that pesky bread bowl or sneaky salad may pack more calories than we planned for. Trust those top-chef skills and turn on the (skillet) heat. Cooking at home will more likely result in a healthier meal, not to mention a happier wallet.

27. Pan-fried for deep-fried. Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with some cooking oil. We promise it’ll be just as tasty!

28. Local produce for supermarket veggies. Take a trip to the farmer’s market instead of Walmart’s produce aisle. According to the USDA, local, seasonal fruits and veggies may be more nutritious. It helps out local economies, too!

29. Oil and balsamic for other dressings. Ever flip that dressing bottle around and see a million ingredients listed? Think “less is more” and lightly dress a salad with some olive oil and balsamic vinegar— no additives included!

30. Whole fruit for fruit juice. A glass of O.J.’s missing the pulp, skin, and full fiber content of an orange. Skip the glass and go with the whole piece of fruit to reap the benefits of this sweet, healthy snack.

31. Raw spinach for iceberg. Let’s be real, iceberg lettuce is boring. Besides, spinach is full of vitamin K, vitamin A, calcium, and iron. Plus, Popeye loves it. Can’t go wrong!

32. Greek yogurt for sour cream. Sour cream can taste pretty good in a burrito. To get that same creamy coolness, add a dollop of plain Greek yogurt to amp up the protein and slash the fat.

33. Cinnamon for sugar. Here’s a spicy suggestion: Using cinnamon, rather than sugar packets, in coffee can heighten the flavor without adding extra calories. Try it in oatmeal, too!

34. Air-popped popcorn for chips. On a salt spree? Air-pop some popcorn and add a dash of salt— three whole cups is only about 100 calories. That’s way more satisfying than six measly and greasy chips.

35. Salsa for cream cheese dips. You say tomato, I say salsa. Dip the chip into this healthy alternative to cheesy spreads. Plus, salsa packs a fiery, flavorful punch!

36. Frozen grapes for popsicles. It may sound a little weird, but hear us out. Stick a bunch of grapes in the freezer and snack on them a few hours later— it’s like eating bite-sized Popsicles with no added sugar!

37. Sparkling water for soda. Need a carbonation kick? Say sayonara to fructose-filled sodas and fill up with sparking water. Try a fun flavor like lemon-lime, or even vanilla. So long, Vanilla Coke!

38. Fresh fruit for syrup at brunch. Every now and then, there’s nothing like a good stack of pancakes. Cut calories by skipping Aunt Jemima and spreading those cakes with fresh fruit.

39. Red wine or beer for a margarita. Wanna’ stay healthy at the bar? Ask for a glass of red wine or a beer on tap over a sugary-filled margarita. About half those calories will disappear!

40. Brown rice for white. It’s in our manifesto, so we can’t ignore it: White rice is stripped of many essential nutrients (like fiber), so get the full, nutritious benefits of brown rice that’ll also help fill us up!

41. Whole-wheat pasta for white. Just like rice, whole-wheat pasta has a nutty flavor that’s filled with antioxidants and fiber. White pasta just doesn’t do the trick!

42. Oatmeal for sugary cereal. Cap’n Crunch and Frosted Flakes should stay a part of our childhood past. One bowl of cereal can be filled with sugar (and who eats only one bowl?), so choose some heart-healthy oatmeal instead.

43. Biking to work for driving. If the office is a few miles away, skip the Sedan and hop on the bike (weather permitting). A little bike-ride can boost endorphins before the workday starts ^[1]! (Paying for gas is no fun, anyway.)

44. Packing lunch for eating out. Lunch boxes aren’t just for middle school. Pack a sandwich or some leftovers to bring to school, work— wherever. It’ll make that vending machine look far less appetizing.

45. Eating three meals for skipping out. We should only eat when we’re hungry, but being too busy to squeeze in a mid-day meal can leave us feeling tired and grouchy— not to mention depriving us of essential nutrients to get us through the day!

46. Mustard for mayo. For tomorrow’s turkey sandwich, skip the fat-filled mayo and spread some tasty (and naturally fat-free) mustard on the bread!

47. Avocado for butter. Take plain old bread to the next level with avocado spread instead of cholesterol-filled butter. Add a dash of sea salt and some sliced tomato for a mid-day snack!

48. Lean meats for fatty ones. Bacon is overrated. For a boost of protein when watching fat intake, go after lean meats like turkey and chicken over pork and beef.

49. Marinara for white sauce. We doubt penne ala vodka is made with Grey Goose, and besides, all the extra calories in white sauce aren’t worth it. Choose marinara sauce for that next bowl of spaghetti— the garlic and tomatoes will spice the meal right up!

50. Doggy bag for food coma. How often do we leave a restaurant actually having room for dessert? Forget trying to lick the plate clean, and take half the meal to go. To avoid eating more than planned, ask the waiter to wrap half of it up before serving!

51. Chewing slowly for speed eating. What’s the rush? Slow down and chew food— studies show people who eat faster consume more calories.

52. Hard-boiled eggs for fried. Who needs extra grease in the morning? Drop some eggs in boiling water and cook them up for a protein-packed breakfast.

53. Eating at the table for chowing in front of the T.V. Dining in front of the television can lead to serious over-eating. So forget multitasking and carve out time in the day to enjoy a meal at the table.

54. Eating breakfast for hitting snooze. It may be temping to hit the snooze button more than once in the morning, but allow some time for breakfast— it may help jumpstart metabolism, and at the very least could help some of us wake up before heading to the office.

55. Black coffee for latte. If that caffeine fix is calling, order a simple black coffee. A soy-mocha-extra-shot-frappuccino extravaganza isn’t worth the calories (or dolla dolla bills).

56. Toast for bagel. How often do we eat five slices of toast for breakfast? Well, that’s what a bagel can amount to, so fight that Dunkin’ Donuts craving and enjoy a slice or two of whole-wheat bread.

57. Medium plate for large one. Using a larger plate may have us eating more than planned. Switch to a smaller one (about 8 to 10 inches) and save more than 20 percent of the calories a large plate could pile on.

58. Eating from the bowl over digging into the box. Some mindless handfuls of cereal can turn into more than a bowl’s worth. So portion out food rather than eating straight from the (soon-to-be-empty) box.

59. Chopsticks for forks. Slow down and eat that Pad Thai with some chopsticks. It may be a challenge, but it’ll stop us from speed-slurping those noodles with a fork.

60. Grocery shopping when full for shopping while hungry. Whole Foods may damage our bank account if we head in with hungry eyes. (Wait, how did three packages of all-natural cookies get in the pantry?) Shop when full to avoid buying more than what’s necessary.

61. Stopping when full for cleaning the plate. Sorry mom, but telling us to clean our plates before leaving the table has led to some bad habits. Listen to the body and stop eating when it’s had enough— a plate half-full means more leftovers and fewer calories!

62. Raw nuts for nut butter. Nut butters can sneak in extra fat and sugar that raw nuts don’t have. Plus, eating three spoonfuls of peanut butter may be easier than we think!

63. Power nap for energy drink. For a quick pick-me-up, take a 10-minute snooze rather than grabbing a Red Bull. Energy drinks can pack as much sugar as six Krispy Kreme donuts, while a catnap is always calorie-free.

Happiness

64. Gratitude for complaining. Feeling thankful can actually make us happier and healthier, so don’t forget to appreciate every bit of good in life!

65. Outside for inside. Soak up the sun— even in the winter. Exercising in the cold is safe, and getting outdoors could help battle Seasonal Affective Disorder.

66. Meditation for comfort food. When stress strikes, don’t grab a tub of ice cream for comfort. Try dimming the lights and meditating for as little as five minutes— it’s totally calming.

67. Yoga for Facebook. Got a spare 30 minutes? Those Facebook friends won’t post any shape-shifting statuses. Use the free time to roll out the yoga mat and work on flexibility and strength while alleviating stress and anxiety.

68. Being upfront for acting passive aggressive. Roommate forgot to clean the dishes again? Rather than bottling up that anger, be forthright (but nice!). Working out issues is better than building up inner frustration.

69. Journaling for emotional eating. Sometimes a cookie or two can lift our spirits, but writing down our thoughts can be just as therapeutic— no calories involved.

70. Working at a desk for working in the bedroom. Finish that assignment at a desk rather than between the sheets. Working in bed could make it harder to fall asleep!

71. Fun alarm clock song for annoying ringer. Who wants to be woken from a peaceful slumber thanks to an irritating beep? (Waking up early is hard enough.) Choose a fun little melody on the cell phone to wake up to instead!

72. Fancy silverware for plastic. Let’s get a little classy— even in that shabby apartment. Using some nice forks and knives will add some style to that bowl of ramen noodles, making us feel like real adults.

73. Carpooling for driving alone. H.O.V. lane aside, carpooling with a pal can make a morning commute less boring. Besides, it reduces air pollution and cuts down on gas money.

74. Breathing for bein’ a stress mess. Calm breathing can boost relaxation and calm the mind. Take a long, deep breath to relax the bod rather than stressing out.

75. Smiling for frowning. Even when we’re alone, smiling can improve mood. Try grinning in the shower or on the way to work— it may really make us feel cheerful.

76. Book for television. All those zombie shows may not only freak us out, but also give us nightmares. Get a dose of knowledge and read a good novel before bed. It may help us get better sleep, too!

77. Keeping the same bedtime for winging it. Setting a bedtime schedule may help us fall asleep faster, so pick a good time and try to stick to it!

78. Little milestones for big goals. Thinking big is great, but huge goals may take time to reach. Don’t forget the small achievements we can make— they’ll also add up to big, positive change!

79. Clean workspace for clutter. Take some time to put away the laundry and organize the paper-piled desk. Having a clean space may make us more organized and eager to tackle the day.

80. Venting to a friend for bottling it up. Sometimes life isn’t all rainbows and butterflies. When sad or stressed, reach out to a trusted friend instead of holding in the feelings. Just talking could make us feel better!

81. Self-love for self-criticism. We often focus on our faults rather than our worth. Stop pointing out the negative and focus on all those redeeming qualities!

82. Focus on the future instead of dwelling on the past. Don’t focus on yesterday’s issues. Think of the possibilities and go after that goal!

83. Moderation for deprivation. We can still be healthy without skipping dessert. As long as we regulate our indulgences, they can help keep that smile around. So go ahead— treat yo’ self.

84. Planning for procrastination. Got a lot to do? Making a plan, rather than waiting ’til the last minute, helps ensure we get things done.

85. Honesty for excuses. The gym wasn’t too crowded, and the bus actually didn’t come late. Skip the excuses— being honest with others and ourselves is the best option.

86. Comfy shoes for fancy footwear. Blisters and sore soles are never fun, no matter how suave those shoes may look. Better keep it comfy in the foot department.

87. Saying no for over-committing. Sometimes saying no is hard, but agreeing to too much can be overwhelming and bring on sickness. Figuring out what we can realistically commit to will help keep stress away.

88. Color for drab shades. Science suggests wearing red can boost confidence and self-esteem. So save the black for the Batman costume and brighten up that wardrobe.

89. Calling a friend for texting. Phone a friend rather than shooting them a text. It’s more personal, and hearing a friendly voice may lift the spirits.

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44 Healthy Foods Under $1

Forget that 99 cent bag of Fritos or dirty water dog. Stroll smart down the grocery aisle and choose feel-good foods that are great for the body and even better for our budget. Here’s our list of 44 tasty, healthy(!) foods, all for under a buck per serving.
*Prices may vary depending on location and store; we averaged price based on multiple sources.

Protein

1. Oats, $0.13 per serving, about $1 per pound (in bulk)
Take a tip from Mr. Ed. Oats are high in fiber, low in fat, and may even help lower cholesterol ^[1]. What’s not to love? Enjoy a bowl of oatmeal, substitute for flour in cookies, or even use as breadcrumbs.

2. Eggs, $0.19 per egg, about $2 per dozen
When in need for some protein, eggs are quick, delicious, fix ^[2]. Scramble with veggies for a filling breakfast, add to homemade fried brown rice, or make a frittata!

3. Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bag
Rich in monounsaturated fat and fiber, these super-nuts could reduce the risk of diabetes and decrease body weight ^[3]. (Sorry, Almond Joys don’t count.) Munch on em during the day, or add to a bowl of cereal or oatmeal for extra healthy fats and protein.

4. Peanuts, $0.50 for a 1oz serving (25-30 nuts), about $4 per 8oz bag
Take me out to the ball game on the cheap. Sure, peanut butter might be a dangerfood, but in their natural form, these legumes are a healthy treat. When eating in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease ^[4]. When add to any chicken and veggie dish, they add a great Asian-inspired flare!

5. Garbanzo beans, $0.30 per ½ cup serving, about $1 per can
These little beans pack a serious amount of fiber. Add to a salad, roast them with curry powder, or make your own hummus.

6. Lentils, $0.12 per ½ cup serving, about $1 per pound (dry, in bulk)
With more protein per pound than beef, lentils are a filling food rich with antioxidants (and quite tasty, too) ^[5]. Here are seven ways to make lentil soup, along with a killer recipe for vegetarian lentil tacos!

7. Black beans, $0.30 cents per ½ cup serving, about $1 per can
These unassuming beans pack a ton of fiber and have a solid amount of calcium, fiber, potassium, and folic acid. Pro-tip: Buy the dry beans for an even better nutritious and money deal — boiling beans at home may preserve more of their cancer-fighting antioxidants ^[6]. Cook up some black bean soup, or make a healthy black-bean dip.

8. Pinto beans, $0.30 cents per ½ cup serving, about $1 per can
The health factor of refried beans at a Mexican restaurant may be questionable, so mash them up at home. These beans are full of protein and fiber and are a delicious addition to any homemade burrito — breakfast, lunch, or dinner!

9. Tofu, $0.50 cents per a 4 oz serving, about $2 per pound
High in protein and low in fat, tofu is a delicious source of protein for vegetarians and meat-eaters alike. Plus, soy in moderation may help reduce cholesterol and the risk of breast cancer ^[7]. Pan fry tofu with veggies in the next stir-fry, or even add the silken variety to a fruit smoothie.

10. Pumpkin Seeds, $0.50 per 1oz serving, about $5 per pound.
Move over birds, these seeds are for us humans (and not just on Halloween)! Filled with essential vitamins and minerals, along with protein and iron, sprinkle these in a salad or roast with spices for a healthy, crunchy treat ^[8].

11. Chicken Breasts, $0.75 per 4 oz serving, about $2.99 per pound
Forgo the McChicken on the dollar menu — fresh chicken breasts are about two quarters and are filled with protein. Grill ‘em, bake ‘em, or enjoy sliced in a whole-wheat wrap with veggies.

12. Canned Salmon, $0.75 per serving, about $1.50 per can
No need to splurge on a salmon filet to enjoy this omega-3 packed seafood. Grab the canned version for some protein power without dishing out the big bucks. Whip up some homemade salmon burgers or chowder with a twist.

13. Canned Tuna, $0.75 cents, about $1.50 per can
Not only is tuna fish cheap, but it’s an easy way to get omega-3’s (which could make us brilliant). Mix with Greek yogurt and chopped veggies for a healthier tuna salad.

14. Whey Protein, $0.75 cents per scoop, about $40 per 3 lb container
Need an extra dose of protein? Add whey protein to a smoothie, bowl of oatmeal, or sneak it into the next batch of brownies.

Dairy

15. Low-fat Milk, $0.25 cents per cup, about $4 per gallon
Got milk? One calcium-filled glass can help keep teeth strong and even help keep off those excess pounds ^{[9] [10]}. Add a splash to a fruit smoothie, or enjoy in a bowl of oats or cereal.

16. Low-fat Yogurt, about $1 per 6 oz cup
Skip the bagel and pick up a quick treat that’s filled with protein and calcium! Enjoy for breakfast with some granola, or as a post-workout snack. Just beware of flavors loaded with extra sugar. Extra points for choosing superfood Greek yogurt — though it can be more expensive, so waiting for it to go on sale is a smart move!

17. Low-fat Cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container
It’s time to put looks aside. This clumpy, mild cheese is surprisingly high in protein, and tastes great in both sweet and savory dishes. Top with sliced pineapple and berries for a sweet protein-packed treat, or make it savory in a low-fat creamy pasta sauce.

Whole Grains

18. Wholegrain Pasta, $0.37 cents per ½ cup serving, about $3 per box.
Move over white-stuff; the whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease ^[11]. Enjoy its nutty flavor with stir-fried veggies and hearty marinara sauce.

19. Brown Rice, $0.18 per ¼ cup serving, about $2 per pound
Listen to our manifesto: Choose brown rice over white (especially at Chipotle). The whole-grain version is full o’ fiber and may cut the risk of diabetes ^[12].

20. Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels
Snack attack? Pick a low calorie snack that’s also a good source of fiber.Pop kernels in the kitchen and add spices. Movie theater popcorn ain’t got nothin’ on this!

21. Quinoa, $0.60 per ¼ cup serving, about $4 per box
It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own ^[13].

Fruit

22. Grapes, $0.75 per 1 cup serving, about $1.50 per pound
These sweet little treats are high in antioxidants, which may help reduce cholesterol. They’re a perfect snack when that sweet tooth rolls in; freeze them for a fresh alternative for popsicles!

23. Apples, about $0.50 to $0.75 per apple (depending on variety)
It’ll keep the doctor away, so grab this superfood for a serving of vitamin C and cancer-fighting antioxidants. Snack with almond butter or add to a sandwich.

24. Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch
It’s time to go bananas for… bananas. Filled with fiber and potassium, these 100-calorie “snack-packs” may even help with that hangover. Enjoy sliced with peanut butter, or impress friends with banana ice-cream! 

25. Kiwi, about $0.40 per kiwi
Fun fact: Kiwi’s are actually berries and are filled with vitamin C and fiber. Slice it up in that next fruit salad or enjoy straight up with a spoon.

26. Cantaloupe, $0.50 per ½ cup serving, about $3 per small melon
C is for cantaloupe and vitamin C. Filled with antioxidants, cantaloupe is cheap and makes a perfect spring or summer treat! Feeling creative? Freeze chunks of this sweet fruit for an extra-special warm weather snack.

27. Watermelon, $0.30 per 1 cup serving, $5 per melon
This feisty superfood may have Viagra-like effects, but it’s also guaranteed to be filled with vitamin C — a cancer fighting antioxidant that helps strengthen immunity and promote bone health. Slice em up and enjoy (or make a watermelon daiquiri).

28. Pears, $0.85 each, about $1.75 per pound (depending on variety)
It’s not just an apple a day that may keep the doc away; white fleshy pears may help prevent strokes ^[14]. They’re also full o’ fiber. Keep things mixed up and try the Barlett, Bosc, and Anjou varieties.

29. Oranges, $0.50 each, about $1 per pound (in family-sized pack)
Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate, and potassium. Skip the glass and go with the whole fruit to surpass the excess sugar and get a healthy dose of antioxidants.

Veggies

30. Canned Tomatoes (Diced), $0.50 per ½ cup serving, about $1.80 per 14.8 oz can
To really get a bang for that buck, go the canned route. Canned tomatoes are perfect for homemade sauces and stews. Tomatoes also contain exceptional amounts of the antioxidant lycopene that remains in the flesh even after cooking and canning ^[15]. Just keep on the lookout for cans with no sodium added.

31. Canned Pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz can
No need to go pickin’ to reap the benefits of the pumpkin patch. A pumpkin’s orange color is thanks to carotenoids, a plant pigment with powerful antioxidant properties ^[16]. Head to the kitchen and whip up some pumpkin pasta sauce or even pumpkin hummus.

32. Garlic, about $0.30 per bulb
It doesn’t only put a stink to our breath. Garlic has some smarty-pants benefits, helping enhance memory ^[17]. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s ^[18]. Add to a pan of veggies or tomato sauce to spice up the flavor, or roast it in the oven for a sweeter flavor.

33. Onions, $0.18 each, about $0.59 per pound
Quit crying — onions pack a surprising nutritious punch, including a hefty dose of antioxidants ^[19]. Sautée and add to an omelet, or stack on a sandwich for extra flavor.

34. Sweet Potatoes, $0.50 each, about $1 per pound
The white ones may be a dangerfood, but this time around, the sweet stuff is the way to go. It tips the scale with its high levels of vitamin A , contains beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep that skin silky smooth.

35. Winter Squash (Acorn, Butternut, etc.), $0.50 per ½ cup serving, about $1.50 a pound
Squash isn’t only an awesome racquet sport. It’s also a versatile veggie filled with vitamins, fiber, and potassium. Skip the bowl and roast a squash and fill with other hearty goodness!

36. Kale, $0.50 per cup (raw, chopped), about $2 per bunch
Popeye was missing out. Kale is the antioxidant king among all fruits and veggies, and contains vitamins A, C, and K, fiber, calcium, iron, and potassium (phew!). Need another reason to eat them? Kale chips.

37. Broccoli, $0.50 per ½ cup serving, $2 per bunch
Need another reason to go green? Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease ^{[20] [21]}.

38. Beets, $0.35 each, about $1 per pound
These purple gems are filled with betalains, which may help prevent cancer and other degenerative diseases ^{[22] [23]}. They are also packed with folate, fiber, and vitamins galore, making them one of the best health bargains around. Chop em, roast em, or add to a berry smoothie!

39. Spinach, $0.50 per cup (raw), about $2 per bunch
These unassuming greens are unbeleafable. They’re nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or subbing for iceberg in the next lunchtime salad. 

40. Carrots, $0.50 each, about $2 per pound
Those rabbits are on to something. Carrots provide a nutritious crunch with their fill of vitamin A ^[24]. They’re perfect for dipping into hummus, or taste great roasted with other root veggies and a drizzle of olive oil. 

41. Edamame, $0.50 per ½ cup serving, $3 per 10oz package (frozen)
This star legume is filled with fiber and protein and makes a great afternoon snack. Skip the chips and enjoy with a touch of salt for a quick, nutritious treat.

Drinks

42. Coffee, $0.40 per 16 oz cup (brewed), about $10 per pound
Not only is it amazing for you, but brewing coffee at home can save some real dolla dolla bills. This morning pick-me-up also contains antioxidants to help protect the heart, and is a great pre-workout fuel to help increase endurance. Not thirsty? This kitchen staple doubles as the key ingredient for variety of other household chores, too!

43. Tea, $0.10 per tea bag, about $5 a box (varies based on type)
The varying health benefits of tea are a-plenty, ranging from their antioxidant powers to helping maintain a healthy weight ^[25]. Skip the sugary stuff and try brewing iced-tea at home, and opt for green if looking to maximize antioxidant intake.

44. Water, free. (Well, kind of.)
Head to the nearest faucet — our bodies depend on it. Water keeps us hydrated (shocking), flushes out toxins in the body, and helps when trying to lose a few pesky pounds.

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88 Unexpected Snacks Under 100 Calories

We’ve all been there: hunger striking before the dinnertime clock, a sudden craving for something sweet, the need for a quick energy boost before working out. The solution? A small and satisfying snack that won’t tip that calorie count over the edge. The problem with snacking is when a quick nibble turns into enough calories to count as a meal, yet our list of healthy, low calorie treats to please any palate.
This list is filled with sizeable options enjoyable enough to devour guilt-free without any diet damage. And while most of these snacks pack a nutritious punch, a few are clearly set out to satisfy that sweet tooth (see #23!). But hey, at 100 calories or less, it’s worth the splurge.

1. Mini PB&F: One fig Newton with 1 teaspoon peanut butter.
2. Chocolate Banana: Half a frozen banana [this size] dipped in two squares of melted dark chocolate.
3. Frozen grapes (any color): 1 cup (about 28 grapes), stuck in the freezer for 2+ hours.
4. Honeyed Yogurt: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey.
5. Spiced Orange: One orange— about the size of a tennis ball— sprinkled with cinnamon.
6. Grilled Pineapple: 2 ¼-inch thick pineapple rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden.
7. Berries n’ Cream: 1 cup blueberries with 2 tablespoons whipped topping.
8. Stuffed Figs: Two small dried figs with 1 tablespoon reduced-fat ricotta stuffed inside. Sprinkle with cinnamon.
9. Oats n’ Berries:  ⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup fresh berries.
10. Dark Chocolate: One block, or three squares.
11. Nut-Stuffed Date: One Medjool Date filled with one teaspoon natural unsalted almond butter.
12. Chocolate Milk: 6 ounces skim milk mixed with 2 teaspoons chocolate syrup.
13. Cinnamon Applesauce: 1 cup unsweetened applesauce. Or, try this homemade version!
14. Citrus-Berry Salad: 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
15. Maple-Pumpkin Yogurt: ½ cup non-fat regular yogurt (go Greek for extra protein!) with 2 tablespoons pumpkin puree and 1 teaspoon maple syrup… like this!
16. Chocolate Pudding: One 4oz package. Try a fat/sugar free version or a homemade one!
17. Chocolate Covered Strawberries: Five strawberries dipped in two squares melted dark chocolate.
18. Tropical Juice Smoothie: ¼ cup pineapple juice, orange juice, and apple juice, blended with ice.
19. Vanilla and Banana Smoothie: ½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth.
20. MYO Banana Chips: One sliced banana dipped in lemon juice and baked.
21. Baked Apple: One tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.
22. Fruity Waffles: One 7-grain frozen waffle toasted and topped with ¼ cup fresh mixed berries.
23. Skinny S’more: Two graham crackers with one roasted marshmallow and one small square dark chocolate.
24. Cinnamon Graham Crackers & Peanut butter: Two graham cracker squares with 1 teaspoon peanut butter and a sprinkle of cinnamon.
25. Cereal and Milk: ½ cup rice krispies with ½ cup skim milk.
26. Milk n’ Cookies: Five animal crackers with ½ cup skim milk.
27. Warm Spiced Cider: 6 ounces apple cider with sprinkles of cinnamon and nutmeg, warmed.
28. Citrus Sherbet: ½ cup lime sherbet (about one standard-sized ice-cream scoop) with ½ sliced kiwi.
29. Café Latte: 8 ounces steamed skim milk with 1 shot espresso.
30. Jelly Beans: 25 of ‘em! Although we don’t recommend these.
31. Marshmallow Pear: ½ pear diced and topped with 1 tablespoon marshmallow fluff.
32. Protein Shake: One scoop protein powder with 8 ounces water (choose from tasty powder flavors like cookies n’ cream and chocolate peanut butter!).  
33. M.Y.O. Popsicle: 8 ounces lemonade frozen in an ice pop mold, or use a small paper cup as a mold.
34. Apple Chips: Munch on ¾ cup of kinds like these, or use this recipe!
35. Carrots n’ Hummus: About 10 baby carrots with 2 tablespoons hummus.
36. Pistachios: A couple handfuls— about 25 nuts (Crackin’ them open will take more time and avoid grabbing 25 more).
37. Cheese n’ Crackers: Five Kashi 7-grain crackers with 1 stick reduced-fat string cheese.
38. Dippy Egg: One over easy egg with ½ slice whole-wheat toast, sliced (to dip in yolk!).
39. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
40. Curried Sweet Potato: One medium sweet potato (about 5 inches long) cooked for six minutes in the microwave and mashed with 1 teaspoon curry, and a sprinkle of salt and pepper.
41. “Cheesy” Popcorn: 2 cups air-popped popcorn with 1 tablespoon nutritional yeast— it’ll taste like real cheese!
42.  Guacamole stuffed Egg Whites: Halve a hardboiled egg, remove yolk, and stuff the empty space with 2 tablespoons guacamole (avocado, lime, cilantro and salt).
43. Grilled Spinach and Feta Polenta: 3 oz polenta (about the size of a deck of cards) cooked with 1 ½ cups water and topped with 1 teaspoon feta cheese and a handful spinach.
44. Soy Edamame: ¼ cup boiled Edamame with 1 teaspoon soy sauce.
45. Dijon Pretzels: Two pretzel rods with 1 tablespoon Dijon mustard.
46. Crunchy Curried Tuna Salad: ½ cup canned tuna with 1 teaspoon curry powder, 1 tablespoon chopped red onion, and two ribs celery (chopped).
47. Greek Tomatoes: One tomato (about the size of a tennis ball) chopped and mixed with 1 tablespoon feta and a squeeze of lemon juice.
48. Shrimp Cocktail: Eight medium sized shrimp boiled and served with 2 tablespoons classic cocktail sauce.
49. Smoked Beef Jerky: About 1 ounce— look for low sodium versions!
50. Cheddar and Tomato Soup: ½ cup tomato soup with 1 tablespoon shredded low-fat cheddar cheese.
51. Kale Chips: ½ cup raw kale— stems removed— baked with 1 teaspoon olive oil at 400° until crisp.
52. Sweet Potato Fries: One light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes.
53.  Cucumber Sandwich: ½ English muffin with 2 tablespoons cottage cheese and three slices of cucumber.
54. Turkey Roll-Ups: Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard.
55. Mixed Olives: About 8 olives.
56. Antipasto Plate: One Pepperocini, a ½ inch cube of cheddar cheese, one slice pepperoni, and one olive.
57.  Pumpkin Seeds: 2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle with kosher salt.
58. Choco-Soy Nuts: 3 tablespoons soy nuts with 1 teaspoon cocoa nibs.
59. Wasabi Peas: About  ⅓ cup of these green treats.
60. Balsamic Veggies: 3 cups raw peppers (any color!) dipped in 2 tablespoons balsamic reduction.
61. Cheesy Roasted Asparagus: Four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°.
62. Cucumber salad: One large cucumber (sliced) with 2 tablespoons chopped red onion and 2 tablespoons apple-cider vinegar.
63. Spinach and Feta Egg-White Scramble: Three egg whites scrambled and mixed with ½ cup raw spinach and 1 tbsp feta cheese. Cook in frying pan or zap in microwave until egg whites are no longer runny (about 1-2 minutes).
64. Crunchy Kale Salad: 1 cup kale leaves chopped with 1 teaspoon honey and 1 tablespoon balsamic vinegar.
65. Chick Pea Salad: ¼ chickpeas with 1 tablespoon sliced scallions, a squeeze of lemon juice, and ¼ cup diced tomatoes.
66. Grilled Garlic Corn on the Cob: One small-sized ear brushed with 1 teaspoon sautéed minced garlic and 1 teaspoon olive oil, grilled until tender.
67. Pretzels & Cream Cheese: 15 mini pretzel sticks with 2 tablespoons fat-free cream cheese.
68.  Bacon Brussels Salad: Seven brussel spouts thinly sliced and mixed with one piece lean bacon, chopped.
69. Rosemary Potatoes:  ⅓ cup thinly sliced potato tossed with 1 teaspoons olive oil and a teaspoon of chopped rosemary.
70. Spicy Black Beans: ¼ cup black beans with 1 tablespoon salsa and 1 tablespoon non-fat Greek yogurt.
71. Caprese Salad: 1 ounce (hockey puck sized) of fresh mozzarella with ½ cup cherry tomatoes and 2 teaspoons of balsamic vinegar.
72. Goldfish: About 40 fishies…try the cheddar kind!
73. Chips n’ Salsa: 10 baked tortilla chips with ¼ cup salsa.
74. Mini Ham Sandwich: Two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf.
75. Lox Bagel: ½ whole-wheat mini bagel with two thin slices of lox.
76. Chocolate Trail Mix: Eight almonds, four chocolate chips, and 1 tablespoon raisins.
77. Apples and Cheese: 1 non-fat mozzarella cheese stick with half of a baseball-sized apple (any variety), sliced.
78. PB & Celery: 1 medium celery stalk with 1 tablespoon peanut butter.
79. Cottage Cheese Melon Boat: 1 cup melon balls with ½ cup non-fat cottage cheese.
80. Carrot and Raisin Salad: 1 cup shaved carrots with 2 tablespoons raisins and 1 tablespoon balsamic vinegar.
81. Tropical Cottage Cheese: ½ cup non-fat cottage cheese with ½ cup fresh mango and pineapple, chopped.
82. Blue-Cheese Stuffed Apricots: Three dried apricots with 1 tablespoon crumbled blue cheese.
83. Rice Cake and Almond Butter: One rice cake (try brown rice!) with 2 teaspoons almond butter.
84. Sweet n’ Spicy Pecans: Five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon.
85. Apples n’ Peanut Butter: ½ an apple, sliced and dipped in 1 teaspoon natural peanut butter.
86. Chocolate Hazelnut Crackers: Four wheat thins dipped in 1 teaspoon Nutella (or other hazelnut spread).
87. Strawberry Salad: 1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic.
88. Cacao-Roasted Almonds: Pop in eight almonds like these!

What are your favorite low-calorie snacks? Share them in the comments below!

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