I've been on a low calorie diet for about a week now so I've learned to portion control and switch out some of the higher calorie foods for less... Yet still being satisfied with the swap outs.
I use Hungry Girl and Rocco Dispirito's books.
Fage yogurt 0 percent fat is an awesome sub for sour cream. I mix some with a packet of the ranch dressing seasonings and you've got an awesome dip for veggies! I also use it instead of traditional ranch on baby spinach salads. A whole 6 oz container is more than enough for a few servings and only 100 cal for the entire thing. Sometimes I'll even sub Fage for mayo in tuna salad.
Those laughing cow cheese wedges are only 35 cals each and I'll mix it with some broccoli in the microwave for yummy low cal broc and cheese.
I've begun to substitute cauliflower for potatoes as well. Cauliflower 'fried rice' is really good! So low in fat and calories and if you spice it up with low sodium soy sauce, truly awesome! I put the raw cauliflower in a food processor so it becomes the consistency of rice grains. Add a little oil to a pan and brown it up with some egg whites, other veggies like frozen peas and bell peppers and maybesome fixed chicken.
Instead of mashed potatoes, I boil cauliflower, drain really good and mash it up. Sure it's not the same as real mashed potatoes, but so much healthier, esp if you sub out the cream and butter for Greek yogurt. Add some garlic and good to go

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