Embarking on a weight loss journey often conjures visions of restrictive diets and bland meals, but achieving a calorie deficit, does not have to mean sacrificing taste, flavour and satisfaction. At its core, weight loss boils down to a simple equation – burning more calories than you consume. (If you want to know more about what a calorie deficit is, you can read our blog post here). However, they key lies not in deprivation, but in making smart and enjoyable choices that aligns with your fitness goals.
In this blog post, we’ll debunk the myth that a calorie deficit means boring chicken, veg and rice meals. Instead, we’ll explore 9 easy food swaps that will seamlessly integrate into your diet. From breakfast to dinner, and every snack in between, these swaps are designed to make the journey achievable and enjoyable.
5% fat lean beef mince > 20% fat beef mince
5% fat lean beef mince 100g
PROTEIN – 20.8g
FAT – 4.5g
CARBS – 0g
CALORIES – 124
20% fat beef mince 100g
PROTEIN – 18.4g
FAT – 19.8g
CARBS – 0g
CALORIES – 252
0% greek yogurt > normal greek yogurt
0% fat greek yogurt 100g
PROTEIN – 10.3g
FAT – 0g
CARBS – 3g
CALORIES – 54
NOrmal greek yogurt 100g
PROTEIN – 6.1g
FAT – 10.3g
CARBS – 2.8g
CALORIES – 132
Chicken breast > chicken thigh
chicken breast 100g
PROTEIN – 24g
FAT – 1.1g
CARBS – 0g
CALORIES – 106
chicken thigh 100g
PROTEIN – 18.3g
FAT – 9.8g
CARBS – 0g
CALORIES – 161
40% reduced fat SAUSAGES > pork sausages
40% reduced fat sausages 100g
PROTEIN – 18.8g
FAT – 10.9g
CARBS – 9.4g
CALORIES – 213
pork sausages 100g
PROTEIN – 16.6g
FAT – 10.9g
CARBS – 8.9g
CALORIES – 301
bagel thin > bagel
Bagel thin
PROTEIN – 5g
FAT – 0.7g
CARBS – 25g
CALORIES – 130
bagel
PROTEIN – 8.4g
FAT – 1.1g
CARBS – 43.5g
CALORIES – 219
protein powder > protein bar
protein powder 100g
PROTEIN – 70g
FAT – 2.4g
CARBS – 9.9g
CALORIES – 340
Grenade oreo protein bar 100g
PROTEIN – 35g
FAT – 17g
CARBS – 34g
CALORIES – 389
30% reduced fat mature cheddar > mature cheddar
30% reduced fat mature cheddar 100g
PROTEIN – 27.3g
FAT – 21.7g
CARBS – 2.7g
CALORIES – 315
mature cheddar 100g
PROTEIN – 25.4g
FAT – 34.9g
CARBS – 0.1g
CALORIES – 416
Jam > butter
strawberry jam 100g
PROTEIN – 0.4g
FAT – less than 0.1g
CARBS – 61.5g
CALORIES – 249
flora butter 100g
PROTEIN – less than 0.5g
FAT – 75g
CARBS – less than 0.5g
CALORIES – 677
cooking spray > oil
Frylight olive oil
CALORIES – 1 per spray
Olive oil (1 serving)
PROTEIN – 0g
FAT – 15g
CARBS – 0g
CALORIES – 135
All of these macros are taken from Tesco products. It must be noted that macros and calories will vary dependent on what brand you buy/ where you buy from, but you get the general gist. If you implement these small, super easy swaps into your diet, it is guaranteed that you will start to see some sort of progress with your goals.
