PASS ON PANCAKES.
SAY YES TO YOGURT.
Calories stack up quickly with pancakes—just one flapjack with butter and syrup can pack about 250 calories. You can make healthier pancakes with whole-grain flour and fruit for fiber. But here’s a sweeter swap: Mix 1/3 cup yogurt, fresh fruit, and granola or nuts. This protein and fiber-rich dish tastes great and will keep you feeling fuller longer.
WIPE OUT THE WHITE BREAD.
ROLL INTO A WRAP.
Sure, white bread holds your sandwich together, but it feeds you empty calories you’ll burn through before your afternoon snack. Instead, try a whole-wheat wrap for your lunch. Pack it full of veggies for flavor, moisture, and bulk, and add a serving of protein and low-fat dressing like mustard or oil and vinegar. This more balanced meal will keep your momentum through the day.
HOLD THE BEEF. BRING ON THE BOCA.
Sometimes nothing beats a burger. But a beef patty can run 190 calories and five grams of fat. And that’s before you load it up with the works. Luckily, Boca Vegan Burgers give you a healthy, wholesome alternative. These convenient premade burgers are packed with nutritious soy protein, 70 calories, and only 0.5 grams of fat. And that’s a dinner you can flip for.
CUT OUT COOKIES.
CRUNCH ON CRISPS.
A serving of some cookies can weigh down your afternoon with about 11 grams of fat and more than 200 empty calories. But if you feel like a sweet treat and want the bonus of nutrition, try berry crisps instead. Companies like Flat Earth bake crisps that pack a 1/2 serving of fruit into every serving, plus there's only 130 calories and 5 grams of fat.
