6 Easy Food Substitutions for Healthier Meals

Are you trying to lose weight but feeling stuck or frustrated with your diet? One way to kickstart your weight loss journey is by making small, healthier substitutions in your meals and snacks. 

In this article, we will be discussing some simple and delicious food substitutions that can help you cut calories, increase nutrients, and still feel satisfied.

Trade the bagel for an english muffin

If you're someone who loves bread at breakfast, you might be wondering if English muffins are a healthier alternative to bagels. Well, the answer is yes! 

English muffins actually have a lower calorie and carbohydrate count compared to bagels. They also typically have less sugar and fewer additives, like preservatives and artificial ingredients.

Another benefit of English muffins is that they tend to be made with whole grains, which provide more fiber and nutrients than refined grains found in bagels. Plus, you can easily customize your English muffin with healthier toppings, like avocado or egg whites, instead of heavy cream cheese or processed meats.

Skip the burrito and get a bowl instead

Burritos are a popular Mexican-inspired dish, but they can be packed with calories. 

Instead of opting for a burrito, try making burrito bowls instead. 

Burrito bowls eliminate the high-calorie tortilla and bulk up on nutrient-rich ingredients like beans, rice, veggies, salsa, and other healthy toppings.

This way, you get all the flavors of a burrito without the excess calories. Plus, if you're vegan or vegetarian, it's easy to make burrito bowls meat-free. Just add plant-based proteins like tempeh or tofu to your mix and you'll have a delicious and nutritious meal in no time!

Replace mayo with avocado

Mayonnaise is a popular condiment, but it can be high in calories and unhealthy fats. If you're looking for something to replace mayo in sandwiches or salads, avocado makes an excellent alternative.

Avocado has the same creamy texture as mayo, but it's much healthier since it's made with monounsaturated fats. 

Avocado is also a good source of fiber, vitamins, and minerals that may help protect your heart health and reduce inflammation. Plus, it's an easy way to add a boost of flavor without packing on the calories.

Swap out white rice for quinoa

White rice is often used in Asian and Latin-inspired dishes, but it can be high in calories and carbohydrates. Quinoa is a great alternative to white rice since it's full of fiber and protein. It also has a slightly nutty flavor, which makes it perfect for any meal.

Plus, quinoa cooks quickly and easily so you don't have to spend all day in the kitchen. Quinoa can be used as a side dish or even as a main course, so it's a versatile and healthy option for any meal.

Trade French fries for sweet potato fries

French fries are one of the most popular side dishes, but they're also high in calories and unhealthy fats. If you want to get the same crunchy texture but with fewer calories, opt for sweet potato fries instead.

Sweet potatoes are packed with vitamins, minerals, and fiber that may help reduce your risk of certain diseases. Plus, they have a natural sweetness that can satisfy any craving without all the added fat and calories. 

Sweet potato fries are also super easy to make at home, which makes them perfect for a quick and healthy snack.

Choose hummus and tzatziki as your condiment

Hummus and tzatziki are both delicious and healthier alternatives to other condiments like mayonnaise and ranch dressing. 

Hummus is made with chickpeas, which are a great source of protein and fiber. It also often includes ingredients like olive oil and lemon juice, both of which have health benefits. 

Tzatziki is made with Greek yogurt, which is high in protein and calcium, and also typically includes ingredients like cucumbers and herbs, adding some extra nutrients to your meal.

Both hummus and tzatziki are lower in fat and calories compared to other condiments, making them a better choice for those looking to maintain a healthy diet. Plus, they both add a tasty flavor to sandwiches, wraps, and veggie dips.

Swap the fries for the salad

When it comes to fast food, fries are often the go-to side choice. But if you're looking to make healthier choices, a side salad is a much better option. 

First of all, salads are generally lower in calories than fries. While a small serving of fries can range from 150-200 calories, a side salad with dressing usually falls in the 100-150 calorie range.

Salads are a great source of nutrients like vitamins, minerals, and fiber. 

Fries, on the other hand, are basically just fried potatoes. Sure, they might taste good, but they don't offer much in terms of nutritional value.

Cauliflower rice beats white rice

Ok, hear us out on this one... If you're someone who's trying to cut down on carbs or just looking for a healthier alternative to regular white rice, cauliflower rice might be the perfect option for you. 

For starters, cauliflower is a low-calorie, low-carbohydrate vegetable that's packed with nutrients like vitamin C, potassium, and fiber. 

On the other hand, white rice is a highly refined grain that's stripped of most of its nutrients during the milling process.

Another reason why cauliflower rice is a healthier option is that it's lower in calories and carbohydrates than white rice. 

One cup of cooked white rice has around 205 calories and 45 grams of carbs, while one cup of cauliflower rice has only 25 calories and 5 grams of carbs.

Need a weight loss plan?

These simple tricks can help you start making healthier choices in your diet without sacrificing flavor or satisfaction. 

Making small changes like these can help you reach your weight loss goals while still enjoying delicious meals.

At Physicians Plan, we offer personalized weight loss plans to help you reach your goals. We also provide coaching and support to ensure that you stay on track with your plan. To learn more about our medical weight loss programs, contact us today.