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100 Ways to Save 100 Calories

Kayla Reynolds, MS + The Noom Team

Did you know that cutting 100 calories per day could help you lose over 10 lbs a year?

We’ve put together 100 simple swaps that save at least 100 calories a pop!

Breakfast Breakthroughs

  1. Make an omelet with 1 egg and 2 egg whites instead of 3 whole eggs.
  2. Choose a whole grain english muffin instead of a bagel.
  3. Spread 2 tbsp. sugar-free jam on an english muffin instead of 1 tsbp. butter.
  4. Replace ½ cup of granola with ½ cup of oatmeal cooked in water.
  5. Have 3 slices turkey bacon instead of 3 slices regular bacon.
  6. Replace fried eggs with hard boiled eggs.
  7. Top toast with 1 tbsp. of peanut butter instead of 2 tbsps.
  8. Cook ½ cup of oatmeal 1 cup of water instead of 1 cup of milk.
  9. Sweeten oatmeal with cinnamon instead of milk and sugar.
  10. Replace 3 oz. pork sausage with 3 oz. lean turkey sausage.
  11. Top pancakes with ½ cup berries instead of 2 tbsps. maple syrup.

Lighter Lunches

  1. Skip the second piece of bread to make an open face sandwich.
  2. Top a salad with tuna packed in water instead of tuna packed in oil.
  3. Add lettuce and tomato to a sandwich instead of 1 slice of cheese.
  4. Make egg salad with low-fat plain greek yogurt instead of mayonnaise.
  5. Sweeten up a salad with ¼ cup of fresh raspberries instead of ¼ cup dried cranberries.
  6. Make a sandwich on a sandwich thin instead of on a bun.
  7. Dress a salad with fresh squeezed lemon or 1 tbsp. balsamic vinegar instead of 2 tbsps. regular salad dressing.
  8. Make a sandwich with 3 oz. lean turkey rather than 3 oz. roast beef.
  9. Spread mustard on your sandwich instead of mayonnaise.
  10. Turn your pita wrap into a lettuce wrap.
  11. Serve a sandwich with 1 cup of raw vegetables instead of 1 serving of pretzels.
  12. Downsize your wrap by using a small tortilla rather than a large one.

Dinner Developments

  1. Replace half of the beans in a chili recipe with an equivalent amount of mushrooms.
  2. Make a meatloaf with 98% lean ground beef instead of regular beef.
  3. Trim the fat off of your meat or poultry before cooking.
  4. Broil a 3 oz. steak instead of pan frying it in butter or oil.
  5. Skip the skin of rotisserie chicken.
  6. Swap 4 oz. of salmon for 4 oz. tilapia.
  7. Replace linguini pasta with spiralized zucchini noodles.
  8. Swap spaghetti squash for spaghetti.
  9. Leave the cheese out of homemade pesto sauce.
  10. Top your pasta with ¼ cup marinara sauce instead of  ¼ cup alfredo sauce.
  11. Make a turkey burger instead of a beef burger.
  12. Serve your burger on a lettuce bun rather than on a regular bun.
  13. Make a pizza on a light pita or tortilla instead of store-bought crust, pizza, or delivery.
  14. Roast vegetables in a few spritzes of cooking spray and spices instead of in a tbsp. of oil.
  15. Saute vegetables in vegetable broth instead of oil.
  16. Steam vegetables instead of roasting or sauteeing them in oil.
  17. Top steamed vegetables with hot sauce instead of butter.
  18. Replace half of the meat in your meat sauce with vegetables like zucchini, spinach, and mushrooms.
  19. Serve your favorite wing sauce with baked cauliflower instead of fried chicken.
  20. Top pasta with 2 tbsps. light parmesan cheese instead of ¼ cup of regular, full-fat cheese.
  21. Serve a stir-fry over 1 cup of cauliflower rice instead of ½ cup of regular rice.
  22. Top a baked potato with ¼ cup fat-free greek yogurt instead of regular sour cream.
  23. Make a cauliflower mash instead of mashed potatoes.
  24. Bake 1 sweet potato cut into ‘fries’, instead of deep frying regular potato fries.
  25. Serve dinner on a small side plate instead of a large plate.
  26. Invest in non-stick cookware so you don’t have to add butter or oil when cooking.
  27. Leave 4-5 bites on your plate at each meal.

Smarter Snacks

  1. Snack on a small apple instead of 1 cup dried apple slices.
  2. Snack on 1 cup of celery sticks with peanut butter instead of an apple with peanut butter.
  3. Opt for fruit packed in water instead of juice.
  4. Swap a serving of chips with 3 cups of plain air-popped popcorn.
  5. Order a kid-sized popcorn at the movie theater.
  6. Top popcorn with herbs and spices instead of butter and oil.
  7. Munch on ½ cup edamame instead of ¼ cup raw almonds.
  8. Swap a ¼ cup salted almonds for a 1 serving of lightly salted pretzels.
  9. Serve up hummus with 1 cup of raw veggies instead of 1 serving of crackers.
  10. Munch on a serving of tortilla chips with ¼ cup of salsa instead of ¼ cup queso.
  11. Make homemade tortilla chips by slicing a small pita bread into triangles, spraying it with cooking spray, and seasoning it with garlic powder and salt.
  12. Swap ½ cup of full-fat yogurt with ½ cup low-fat greek yogurt.
  13. Snack on 2 whole grain rice cakes with peanut butter instead of 2 slices of toast with peanut butter.

Drink Do-Overs

  1. Skip the sugar and syrups in your morning coffee.
  2. Make a latte with non-fat milk instead of 2% milk.
  3. Order a flavorful cup of herbal tea instead of a sugary flavoured coffee.
  4. Swap a can of regular soda with a can of carbonated water.
  5. Replace a glass of orange juice with a big glass of lemon water.
  6. Add juice ice cubes to a glass of water instead of pouring yourself a glass of juice.
  7. Freshen up with lemon water instead of lemonade.
  8. Have a small glass of wine or beer instead of a sugary cocktail.
  9. Make a drink with seltzer instead of tonic.

Diet-Friendly Desserts

  1. Treat yourself to a small scoop of ice cream in a bowl instead of a waffle cone.
  2. Enjoy a scoop of frozen yogurt instead of full-fat ice cream.
  3. Satisfy your sweet tooth with yogurt and berries instead of ice cream.
  4. Replace a bag of skittles with a cup of mango (nature’s candy!).
  5. Skip the crust and sautee apples in cinnamon for a healthy “slice” of apple pie.
  6. Replace an entire chocolate bar with 5 strawberries dipped in half a melted chocolate bar.
  7. Enjoy a small donut instead of a large muffin.
  8. Replace a popsicle with ½ cup frozen grapes.
  9. Use applesauce or pumpkin puree instead of oil in homemade baked goods.
  10. Split any dessert with a loved one.

Restaurants Renovations

  1. Skip the bread basket.
  2. Enjoy a minestrone soup instead of cream of vegetable.
  3. Order a cup of soup instead of a bowl.
  4. Haver a salad with cheese or croutons — not both.
  5. Choose a light italian dressing instead of creamy ranch or caesar.
  6. Order salad dressing on the side and lightly dip your fork in the dressing before each bite.
  7. Order a soup and a small salad instead of large entree.
  8. Opt for a quarter chicken breast instead of a chicken leg.
  9. Have a side salad instead of french fries.
  10. Order steamed rice rather than fried rice.
  11. Enjoy a bowl of plain penne pasta instead of tortellini.
  12. Have a leaner 4 oz. filet mignon instead of fattier 4 oz. prime rib.
  13. Swap a baked potato for steamed vegetables.
  14. Choose a grilled chicken breast instead of chicken tenders.
  15. Order a grilled fish taco instead of a fried fish taco.
  16. Opt for sashimi (raw fish) instead of sushi (fish on top of rice).
  17. Treat yourself to a slice of vegetarian pizza instead of pepperoni pizza.
  18. Share a restaurant entree with a family member or friend.

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