FOODÂ SWAPS
Food swaps help you keep meals similar to your favourites while reducing calories and often increasing protein. Small changes to key ingredients create big benefits over time, without the need for sweeping diet changes.
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Steak Cuts
Swap Recommendations:
Lean, trimmed cuts such as fillet or rump, sirloin tip side or eye of round. Always remove visible fat
Eggs
Swap Recommendations:
Combine one or two
whole eggs with additional egg whites
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Pizza
Swap Recommendations:
Tortilla base, reduced-fat mozzarella, tomato sauce, lean protein and vegetables
Oil
Swap Recommendations:
Spray oil, or measure oil with a teaspoon instead of pouring freely
Pancakes
Swap Recommendations:
Higher-protein pancakes made with eggs, Greek yoghurt or protein powder; sugar-free syrup toppings
Ice cream
Swap Recommendations:
Frozen Greek yoghurt, a lower-calorie/high-protein ice cream, or a smaller measured serving
Bacon
Swap Recommendations:
Bacon medallions, lean back bacon with visible fat removed, or turkey rashers
![02-bread[1]_edited.jpg](https://static.wixstatic.com/media/eaeb42_5375916c0e584488b7a58aa83cf6c3fe~mv2.jpg/v1/fill/w_980,h_653,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/02-bread%5B1%5D_edited.jpg)
White bread
Swap Recommendations:
Smaller/thinner sliced lower-calorie, wholewheat or a high-protein seeded bread
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Cheeseburger
Swap Recommendations:
Chicken burgers or 5%-fat beef burgers; lose the top bun or use a sandwich thin - add plenty of salad
Sandwich condiments
Swap Recommendations:
Mustard, pickles, salsa or another lower-calorie sauce; keep portions measured
Biscuits/cookies
Swap Recommendations:
Smaller or lower-calorie biscuits; compare calories per biscuit and plan the portion
Cream
Swap Recommendations:
0% Greek yoghurt, quark, fromage frais, reduced-fat crème fraîche or light cream
Chicken thighs or legs
Swap Recommendations:
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Skinless chicken breast, or remove the skin and visible fat before cooking
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Pasta
Swap Recommendations:
Higher-protein or pulse-based pasta. Measure the portion because calories may be similar
Ketchup
Swap Recommendations:
Reduced-sugar or no-added-sugar ketchup, used in a measured portion
Creamy pasta sauce
Swap Recommendations:
Tomato-based sauce, or a lighter sauce made with reduced-fat crème fraîche or Greek yoghurt
Chocolate bars
Swap Recommendations:
A smaller bar, lower-calorie chocolate snack, or a protein bar that provides more protein for similar calories
Sweet muffins
Swap Recommendations:
A smaller muffin or
homemade higher-protein muffin
![21-sausages[1]_edited.jpg](https://static.wixstatic.com/media/eaeb42_c01ad77ba01d4aeba8e07083e9c17eb9~mv2.jpg/v1/fill/w_980,h_658,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/21-sausages%5B1%5D_edited.jpg)
Sausages
Swap Recommendations:
Chicken, turkey or reduced-fat pork sausages. Always compare calories and protein
White rice
Swap Recommendations:
Cauliflower rice, or mix
brown rice 50:50 with
cauliflower rice
Mayonnaise
Swap Recommendations:
Light mayonnaise, a Greek-yoghurt dressing, or a smaller measured portion
Cheese
Swap Recommendations:
Reduced-fat cheese, high-protein cheese or cottage cheese
Fruit choices
Swap Recommendations:
Berries, apples, melon, peaches, plums or apricots can provide more volume for fewer calories
Although all fruit will be beneficial
Sugary desserts
Swap Recommendations:
0% Greek-style yoghurt, Skyr or another high-protein flavoured yoghurt
