3 Simple Skinny Ingredient Swaps!

by Chris Miquel September 27, 2014

3 Simple Skinny Ingredient Swaps!

Photo Credit: 4.bp.blogspot.com

Let's face it - we live in a world where MOST things that taste good are less than desirable for your waistline.

After some research, learning the ins and outs of fitness nutrition, and many "trials", I have put together some ingredient substitutions that, in laymen's terms, don't taste like crap.

Ingredient Swap!

By replacing a few simple ingredients in some of your favorite recipes, you can:

• cut calories

• replace bad fats with good fats, and

• not feel as guilty when indulging in things that you love!

1. Tuna Salad:

(Per one can of white meat tuna packed in water)

Replace the mayo with 1/4 cup nonfat plain Greek yogurt (only around 30 calories) + 2-3 tsp lemon juice + garlic powder + 2-3 tsp (to taste) of Dijon mustard. Then add in all of your favorite spices (pepper, a dash of light soy sauce, etc.).

2. Fried Rice:

Replace 1 cup of white rice for 1 cup (uncooked) quinoa.

Now, let me state that I while am NOT the biggest quinoa fan but in this dish, it works really well.

Cook the quinoa like the package states.

Lightly sauté some veggies (onions, carrots, peas, whatever else your heart desires), add in cooked chicken or whatever other protein you'd like, add in cooked quinoa. Combine all ingredients and add some light soy sauce, a teaspoon or 2 of sesame oil, and a dash of teriyaki sauce (or if you're really cutting calories, drop in a packet of stevia for some sweetness). You can even fry up some egg whites and add that in for a more "fried rice" effect.

This one will not disappoint.

3. Cakes and Brownies:

I always found this one to be a bit weird but I finally tried it and had awesome success.

Push that butter to the back of the fridge because today, we're talking applesauce. In baked goods, replace half the amount of butter that the recipe calls for with applesauce.

Example: if the recipe calls for 1 cup butter, you'll use 1/2 cup applesauce and 1/2 cup butter (or butter substitute for extra brownie points!). If you don't mind your cakes and brownies a little but dense, feel free to replace all butter with all applesauce...then just reduce the baking time by a couple minutes so the baked goods are still soft and yummy.

Trust me, I've done some swaps that have not worked out (i.e. carrot cake that turned into a borderline brick...) but these are nothing like that.

Try these swaps out and let me know what you think! 

Chris Miquel
Chris Miquel


Chris is a serial entrepreneur, internet marketer, and founder of Get Your Fit Together who was an out of shape father who is finally Getting His Fit Together. He started the publication in hopes of empowering a Fitter, Healthier, and Happier You!

He has put together a few eBooks you can download directly through facebook messenger:

8 Fat Burning HIIT Workouts You Can Do Anywhere | The 8 Best Yoga Poses For Aching, Sore Muscles | 11 Top Secret Recipes That Rev Your Metabolism | 12 Easy Muscle Building Recipes Anyone Can Make | 14 Incredible Whole Food Meals The Whole Family Will Love | Turbocharge Your Muscle-Building Results With 14 Exercise Upgrades

Also in Learn

24 Last-Minute Thanksgiving Recipes
24 Last-Minute Thanksgiving Recipes

by Chris Miquel November 22, 2017

Continue Reading →

9 Symptoms of diabetes
9 Symptoms of diabetes

by Chris Miquel November 21, 2017

Continue Reading →

How Phenylalanine helps with weight loss
How Phenylalanine helps with weight loss

by Chris Miquel November 19, 2017

Continue Reading →

Leave a comment