Looking to make your lunches healthier? Or trying new ingredients to substitute for the regular, higher-caloried foods? Then you’ll want to read this. We’ll start with a common one people like to grab because they’re both easy to make and quick to finish.

1.) Smoothies: Instead of buying one at your local smoothie bar, try this instead:

If you’re going to have fruit, either put one fruit in or 1/2 cup of 2 fruits (berries varieties are the best; avoid mangoes, pineapples, bananas if you can).

Add a full scoop of whey protein.

Use water or Crystal Light as your base liquid. The Crystal Light comes in a number of different flavours and is totally calorie-free; versus the juices that are loaded with sugar and calories. Or if you like almond milk, get the plain unsweetened one thats only 30 calories /cup.

Throw in a dash of cinnamon to help stabilize your blood sugar so you’re not getting a quick influx of sugar in & out of your bloodstream.

Fruit smoothies

2.) Bagels: Instead of having the entire bagel, try this instead:

Slice the bagel in half twice. You get 4 bagel slices and if you have 2 then you’re saving anywhere from 100-150 calories!

3.) Caesar Salad: Instead of the breaded, creamy, fat-laden salad, try this recipe instead:

For the chicken:

raw, skinless chicken breast

2 egg whites

1/4 cup crushed Special K & All bran cereal (can use a coffee grinder to crush)

pinch of each: salt & pepper

In a small bowl, place the beaten egg whites. On a large plate, spread the crushed cereal. Rinse the chicken and dip into the egg whites, then blot onto the cereal and flip over to thoroughly coat both sides. Turn a grill on high heat, spray with Pam (or other non-calorie cooking spray), and place chicken on the grill for 7-9 minutes or until centre is no longer pink. Flip over and cook for another 4-5 minutes.

For the croutons:

You can use crumbled up rice cakes (i.e. cheddar, plain, etc) or break up some Quest protein chips (i.e. sea salt or salt & vinegar flavour)

For the dressing:

Try Kraft Calorie-wise salad dressing; much easier than making your own dressing since caesar salad does call for some higher fat ingredients.

4.) Pizza: If you want to make a home-made pizza, try using pita bread instead. You can make individual-sized pizzas for the whole family so you’re not stuck eating, say, the full fat cheese your kids love. Tailor the toppings to what you want!

5.) Baked goods: Instead of using:

margarine:  use 1/2 amount of margarine and the other 1/2 unsweetened apple sauce

white flour: try 1/2 coconut flour and the other 1/2 whey protein powder

whole eggs: use egg whites

Also, as a great additive to baked desserts, you can add fibre, nutrients and moisture by blending raw broccoli, zucchini, or other vegetables. Trust me, you can’t taste it 😉 I’ve made brownies that taste just like the real thing! In fact, my cookbook has that recipe plus others that are fan favourites and satisfying.

Hope this helps you with ideas to eat healthier and lose an extra dress size or three. Please share this article with your colleagues and family if you think they can benefit.

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