Easy Meal Swaps For You

Easy Meal Swaps For You


Wanting to lose fat?

It can be a rather daunting task can’t it at times.

Most media call for complete radical diet makeovers, which can be very overwhelming to say the least!

If you have made the decision to lose fat, or just want to be healthier, here are some easy meal swaps that you can make which can make a huge difference in your fat loss!

The best part is they are all sustainable, and don’t make you feel like you are depriving yourself or missing out on anything.


White Bread and Jam VS Wholemeal Bread and Peanut Butter
The most popular breakfast in any household is toast. Why? It is easy to make and eat whilst you are rushing out of the front door that’s why!

Don’t forget the toppings, practically no one likes plain toast. Jams, honey, chocolate spreads and butter are some of the biggest staples. The problem with eating white bread is that it is full of refined grains that have been heavily processed leaving them void of many beneficial nutrients.

Eating white carbs may cause your blood sugar levels to spike, resulting in a crash and may make you feel tired and hungry again.

I would suggest you cut out all carbs for breakfast, unless you have trained or you know your body can cope with them in the morning. If you are going to have them, then swap all white bread with wholemeal/wholegrain bread, which generally contain more vitamins and fibre to keep you feeling fuller for longer.

In terms of toppings, opt for ones that are protein-rich and full of healthy fats to help sustain you throughout the day. It’s a good idea to stay away from things such as jam spreads and chocolate spreads because they are filled with empty calories and refined sugar. I would choose things like avocado, eggs and natural nut butters in their place.

Fizzy drinks VS Sparkling Water With Fruit
Sorry to burst your bubble ladies, but you need to ditch the fizzy drinks!

It is a shame, but there are virtually no nutritional benefits that come with drinking fizzy drinks. In fact you’re practically drinking empty calories.

If you are wanting to lose fat, this is the first thing you should try to replace. You will be surprised at how many empty calories one soft drink contains! On top of this, they are filled with refined sugars, which also cause your blood sugar levels to spike.

If you like the taste of bubbly drinks, try to swap them out for sparkling water. It can be a little different at first, but you will get used to it!

You can add flavour by adding chopped up fruits to infuse your water, such as strawberries, raspberries, citrus and mint is also a great addition. There are plenty of ‘infuse your water’ bottles out there now to help you out as well.


Tomato Soup VS Minestrone
Shop brought soups are one of those sneaky things that seem to get a good rep because most are vegetable-based. However, you still need to be careful about added sugar!

Also try to stay away from soups that are cream-based, such as tomato, pea and ham, leek and potato. Instead opt for broth-based soups, such as minestrone. Pack these with a variety of vegetables and proteins like chicken and stay away from starchy carbs like white pasta and potatoes.


Ice Cream VS Nice Cream

Love your ice cream and can’t live without it, well don’t despair, I have a tasty alternative for you!

Instead, try and make some ‘nice cream’, which is basically a frozen banana blended until it reaches the consistency of a soft serve. You can add cacao powder to make it chocolatey or try different variations with peanut butter and other fruits.

Whilst I believe you shouldn’t deprive yourself and allow yourself to eat treats when you really feel like them, nice cream is a great alternative for all you ladies who like having something sweet after dinner or during the day!


Sour Cream VS Greek Yogurt
If you are one of those people that LOVE using sour cream in everything from nachos, to dressings and soups, then you really need to get on the Greek yogurt bandwagon!

Greek yogurt has approximately half the calories of sour cream and basically tastes the same. It also has probiotics (one thing that sour cream doesn’t), which help to support the healthy bacteria in your gastrointestinal tract. Make sure to check your yogurt has live, active cultures to reap the full benefits of this.


White Pasta VS Courgette Pasta
White pasta is the same as white bread, full of refined carbs that are contain few beneficial nutrients. You can choose to swap your white pasta for wholemeal pasta, or to change it up altogether with courgette pasta!

Courgette pasta can be achieved by shaving zucchini into paper thin slices or using a spiralizer to create ‘noodles’. Courgette pasta tastes delicious served with roasted tomatoes, grilled chicken and pesto as well as bolognese sauce.


Nachos Dip VS Hummus
If you love a good dip platter, switch the normal shop brought and other cream-based ones with hummus!

Dips seem like a healthy option until you read how many additives they contain!

Opt for veggie-based dips like roasted beetroot, carrot and hummus and serve them with fresh veggie sticks. Serving them with veggie sticks rather than nachos will also fill you up a lot quicker!


Health Bars VS Nut Mix
Another food that many people believe is healthy are those sneaky ‘health’ bars.

These are generally marketed as being “good for you”, however many of these are also full of refined sugars (such as high fructose corn syrup) amongst other things.

I recommend to make your own nut mix, based on your favourites. I love mixing dried goji berries, pistachios, almonds and sunflower seeds. You can mix up a batch at the start of the week and portion in little bags, so you have a snack ready to go whenever you need.

I hope these simple swaps have shown you that is it so much easier to eat healthier than you think, you just need to use your imagination! My tips are to stay away from anything heavily processed and full of sugars. Making a few small changes in your diet can make a BIG difference to your overall health and fat loss efforts!

Michael x