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 will make the most of your meal and 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 Burgers give you a healthy, hearty alternative. These convenient premade burgers are packed with nutritious soy protein, 90 calories, and only 3.5 grams of fat. And that’s a dinner you can flip for.
SKIP THE CHIPS. PICK PISTACHIOS.
A small bag of chips can carry 150 calories and nine grams of fat into your afternoon. But if you’re feeling a little salty, reach for a handful of pistachios. A half-ounce of these nuts (about 25) fills you with fiber and potassium. Just keep an eye on how many you nosh—that half-ounce serving adds up to 85 calories.
