Smart swaps

Small swaps, big difference. No foods are banned, these are just easy upgrades.

Instead of

Croissantabout 230 kcal, 5 g protein

Try

Greek yogurt power bowlabout 417 kcal, 32 g protein

27 g more proteinView recipe

Instead of

40 g sugary cereal with semi-skimmed milkabout 230 kcal, 7 g protein

Try

2 Weetabix with 200 ml skimmed milkabout 205 kcal, 12 g protein

Saves about 25 kcal · 5 g more protein

Top with berries for sweetness instead of sugar. Want more protein? Use high-protein milk or add a yogurt on the side.

Instead of

2 tsp butter on your toastabout 70 kcal

Try

50 g cottage cheeseabout 40 kcal, 6 g protein

Saves about 30 kcal · 6 g more protein

Spread it on toast, then add sliced tomato and black pepper, or cinnamon and banana for sweet.

Instead of

Large syrup latteabout 300 kcal, 10 g protein

Try

Iced protein latteabout 190 kcal, 30 g protein

Saves about 110 kcal · 20 g more proteinMembers recipe

Instead of

Meal-deal sandwich, crisps and a fizzy drinkabout 750 kcal, 25 g protein

Try

Chicken and hummus wrap, a skyr pot and a zero drinkabout 517 kcal, 48 g protein

Saves about 233 kcal · 23 g more proteinMembers recipe

Instead of

Shop-bought chicken caesar wrapabout 600 kcal, 30 g protein

Try

Chicken and hummus wrapabout 422 kcal, 32 g protein

Saves about 178 kcalMembers recipe

Instead of

Sausage rollabout 450 kcal, 12 g protein

Try

Cottage cheese rice cakesabout 293 kcal, 35 g protein

Saves about 157 kcal · 23 g more proteinMembers recipe

Instead of

Cream of vegetable soup with a buttered white rollabout 500 kcal, 12 g protein

Try

Red lentil soup with wholemeal toastabout 513 kcal, 31 g protein

19 g more proteinView recipe

Instead of

Bag of crispsabout 130 kcal, 2 g protein

Try

Skyr potabout 95 kcal, 16 g protein

Saves about 35 kcal · 14 g more protein

Any supermarket natural or flavoured skyr works. Look for 15 g+ protein a pot.

Instead of

Chocolate barabout 230 kcal, 3 g protein

Try

Protein bar (check the label)about 200 kcal, 20 g protein

Saves about 30 kcal · 17 g more protein

Pick one with 15 to 20 g protein and under 220 kcal. Keep one in your bag for the 4pm slump.

Instead of

3 digestivesabout 210 kcal, 3 g protein

Try

Cottage cheese rice cakesabout 293 kcal, 35 g protein

32 g more proteinMembers recipe

Instead of

100 g ice creamabout 200 kcal, 3 g protein

Try

Protein froyo bowlabout 260 kcal, 33 g protein

30 g more proteinView recipe

Instead of

Takeaway chicken curry and riceabout 1,200 kcal, 40 g protein

Try

Fakeaway chicken tikka curryabout 515 kcal, 40 g protein

Saves about 685 kcalView recipe

Instead of

Chipper chips and battered chickenabout 1,300 kcal, 35 g protein

Try

Chipper night at home: wedges and goujonsabout 420 kcal, 40 g protein

Saves about 880 kcal · 5 g more proteinView recipe

Instead of

Bolognese with 20% minceabout 650 kcal, 30 g protein

Try

Lean beef bolognese with wholewheat pastaabout 537 kcal, 39 g protein

Saves about 113 kcal · 9 g more proteinMembers recipe

Instead of

Creamy pasta made with double creamabout 750 kcal, 30 g protein

Try

Creamy chicken and mushroom pastaabout 485 kcal, 37 g protein

Saves about 265 kcal · 7 g more proteinMembers recipe

Instead of

1 tbsp mayoabout 95 kcal

Try

Light mayo (or Greek yogurt and mustard)about 35 kcal

Saves about 60 kcal

Mix 1 tbsp Greek yogurt with ½ tsp mustard and a squeeze of lemon. Great in wraps and on salads.

Instead of

50 ml double creamabout 230 kcal, 1 g protein

Try

50 ml light crème fraîcheabout 80 kcal, 1 g protein

Saves about 150 kcal

Stir it in on a low heat at the end so it stays creamy. Works in pasta, curries and soups.

Instead of

125 g 20% fat beef minceabout 310 kcal, 21 g protein

Try

125 g 5% fat beef minceabout 155 kcal, 26 g protein

Saves about 155 kcal · 5 g more protein

Brown it in a dry non-stick pan, no oil needed. Same taste in bolognese, chilli and burgers.

Instead of

Can of fizzy drinkabout 140 kcal

Try

Zero-sugar versionabout 1 kcal

Saves about 139 kcal

Or try sparkling water with fresh lime and mint. Keep a few cans in the fridge so it is the easy choice.

Instead of

Pint of lagerabout 210 kcal

Try

Alcohol-free lager or a light beerabout 85 kcal

Saves about 125 kcal

Most pubs now stock 0.0% on tap. Alternate with water to make the night go further.

Instead of

Large glass of wine (250 ml)about 230 kcal

Try

Small glass (125 ml) or a spritzerabout 115 kcal

Saves about 115 kcal

Ask for a small glass, or top white wine up with soda water and ice for a long drink.

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Figures are approximate. Check your labels.