50+ clever ways to save 100 calories

nutrition label and tape measure

Swap 2 tablespoons (60g) taramasalata - 290 calories - for 2 tablespoons (60g) houmous - 172 calories. Saving = 118 calories

Swap Tesco chicken korma/jalfrezi meal for 2 - 1,315 calories - for Tesco chicken biryani/bhuna meal for 2 - 1,185 calories. Saving = 130 calories

Swap Café Rouge boeuf Bourguignon - 749 calories - for Café Rouge bouillabaisse - 551 calories. Saving = 198 calories

Swap 400g Waitrose Chicken Jalfrezi - 500 calories - for 380g Innocent Indian Daal Curry Veg Pot - 357 calories. Saving = 143 calories
 
Swap
One M&S Very Berry Muffin - 450 calories - for one M&S Cherry Scone with 10g butter - 349 calories. Saving = 101 calories
 
Swap
200g crispy king prawns with 200g egg fried rice  - 550 calories for  400g portion chicken chow mein - 360 calories. Saving = 190 calories

Swap 1 Costa Banana & Pecan Breakfast Loaf - 422 calories - for 1 Costa Butter Croissant - 276 calories. Saving = 146 calories

Swap A handful (50g) of Pringles - 260 calories - for a handful of almonds (around 23) - 160 calories. Saving = 100 calories

Swap 1 Millie’s White Chocolate Cookie - 191 calories - for 1 Cadbury’s Oat & Chocolate Chip Cookie - 80 calories. Saving = 111 calories

Swap 3 slices (120g) French bread with 21g butter - 471 calories - for 3 slices (120g) pane Toscano with 2tsp olive oil and 1tsp balsamic vinegar - 334 calories. Saving = 137 calories

Swap Yo Sushi! Salmon Teriyaki - 223 calories - for Yo Sushi! Crispy Salmon Skin Hand Roll - 99 calories. Saving = 124 calories

Swap 100g raspberry panna cotta - 295 calories - for 125g Activia Intensely Creamy Juicy Raspberry yogurt - 122 calories. Saving = 173 calories

Swap A 280ml glass of Pimm’s and lemonade - 180 calories - for a 120ml glass of sparkling wine - 80 calories. Saving = 100 calories

Swap A 120g BBQ spare rib - 337 calories - for a 120g BBQ lean pork kebab -214 calories. Saving = 123 calories

Swap 2 tablespoons (125g) potato salad - 289 calories - for a 150g baked potato with 10g butter - 187 calories. Saving = 102 calories

Swap 5 mini Scotch eggs - 270 calories - for 125g mixed antipasti (mixed veg in olive oil) - 156 calories. Saving = 114 calories

Swap 100g strawberry cheesecake - 338 calories for 125g (about 10) strawberries with 2tbsp double cream - 183 calories. Saving = 105 calories

Swap 190g pack pesto, spinach and pasta salad - 339 calories - for 190g pack layered tuna pasta salad - 234 calories. Saving = 155 calories

Swap A 40g packet of Doritos corn chips - 200 calories - for a 23g bag of Diva Gourmet popcorn - 97 calories. Saving = 103 calories

Swap A slice of Starbucks blueberry cheesecake - 482 calories - for a Starbucks granola bar - 348 calories. Saving = 134 calories

Swap 40g cheese on 1 slice of toast - 245 calories - for 80g baked beans on 1 slice of toast - 144 calories. Saving = 101 calories

Swap a 250ml bottle strawberry and banana smoothie - 133 calories - for 10 medium strawberries (120g) - 32 calories. Saving = 101 calories

Swap a jam doughnut (75g) - 252 calories - for a slice of toast (25g) with butter (7g) and jam (15g) - 151 calories. Saving = 101 calories

Swap a Kit Kat Chunky Caramel (50g) - 272 calories - for 2 bars Green & Black’s Miniatures (15g each) - 170 calories. Saving = 102 calories

Swap  a chicken and mushroom pie (210g) - 593 calories - for a spinach and ricotta quiche (210g) - 471 calories. Saving = 122 calories

Swap a bacon sandwich (2 slices bread; 2 rashers grilled streaky bacon) - 356 calories - for a poached egg on toast with butter - 250 calories. Saving = 106 calories

Swap 70g granola with 200ml semi-skimmed milk - 388 calories - for a bowl of Nestlé Oats & More (50g) with 200ml semi-skimmed milk - 282 calories. Saving = 106 calories

Swap 1 portion (105g) sticky toffee pudding - 345 calories - for 1 pot (125g) strawberry trifle - 203 calories. Saving = 142 calories

Swap 3 slices of Domino’s American Hot regular crust pizza - 654 calories - for 3 slices of Domino’s Vegetarian Supreme regular crust pizza - 510 calories. Saving = 144 calories

Swap 3 roast potatoes (3 x 85g) - 378 calories - for 4 tablespoons (4 x 60g) mashed potatoes - 248 calories. Saving = 130 calories

Swap one scone (70g) with butter (10g) and jam (1 tbsp) - 341 calories - for a slice (70g) of rich fruit cake (225 calories). Saving = 116 calories

Swap a serving (125g) of tiramisu - 356 calories - for a serving (125g) of raspberry mousse - 231 calories. Saving = 125 calories

Swap salmon with chips, veg and Hollandaise (JD Wetherspoon) - 943 calories - for an 8oz rump steak with chips (JD Wetherspoon) - 829 calories. Saving = 114 calories

Swap a chicken tikka masala - typical restaurant serving - (680 calories) for a vegetable biriani - typical restaurant serving - (540 calories). Saving = 140 cals

Swap a Starbucks Grande-size Frappuccino (238 calories) for a Starbucks Grande-size Iced Caffé Latte made with semi-skimmed milk (126 calories). Saving = 112 cals

Swap 1 handful (35g) tortilla chips with 1tbsp (20g) sour cream and chive dip (214 calories) for 10 mini breadsticks with 1tbsp (50g) tomato salsa (105 calories). Saving = 109 cals

Swap one glass (250ml) Pimm's and lemonade (161 calories) for one glass (250ml) sparkling alcohol-free white wine (50 calories). Saving = 111 cals

Swap one (170g) Cheddar cheese and onion quiche (463 calories) for one serving (300ml) asparagus soup with a 55g roll and 10g butter (342 calories). Saving = 121 cals

Swap one Magnum Temptations chocolate lolly (240 calories) for One Del Monte 100% orange juice ice lolly (73 calories). Saving =167 cals

Swap a ham baguette made with a 120g baguette, 20g butter, 46g ham (2 slices) (514 cals) for a falafel pitta made with a 75g pitta, 100g falafel and 50g salad (370 cals). Saving =144 cals

Swap a 350g Marks & Spencer Gourmet Tuna Niçoise salad (473 cals) for a 450g Marks & Spencer Prawn Layer salad (338 cals). Saving = 135 cals

Swap a 104g scoop Häagen-Dazs Strawberry Cheesecake ice cream (260 cals) for a 110ml Skinny Cow Triple Chocolate stick (87 cals). Saving = 173 cals

Swap a slice (140g) of mushroom quiche (398 cals) for a 120g plain omelette (234 cals). Saving = 164 cals

Swap a portion (165g) of fries (450 cals) for a portion (140g) of potato salad (335 cals). Saving = 115 cals

Swap 65g millionaire's shortbread (325 cals) for a 52g almond biscotti (202 cals). Saving = 123 cals

Swap  One 90g cherry and sultana flapjack (373 calories) for 120g of ready-to-eat dried apricots (262 caloriess). Saving = 111 calories

Swap  One 130g slice of lemon tart (430 calories) for one 150g portion bread and butter pudding (310 calories). Saving = 120 calories

Swap One portion PizzaExpress dough balls with butter (350 calories) for one portion PizzaExpress garlic bread (246 calories). Saving = 104 calories

Swap A blueberry muffin from Starbucks - 440 calories - for a Starbucks fruit scone - 325 calories. Saving = 115 calories

Swap One serving (50g) of muesli with 150ml semi-skimmed milk - 293 calories - for one slice of wholemeal toast with 10g butter and 15g honey - 193 calories). Saving = 100 calories

Swap A cheese sandwich (two slices of bread, 20g butter, 40g Cheddar cheese) - 471 calories - for a 300ml bowl of cream of tomato soup, one 48g wholemeal roll and 12g butter - 362 calories). Saving = 109 calories

Swap Spaghetti (75g uncooked weight) with 240g bolognese sauce - 643 calories - for pasta (75g uncooked weight) with pesto (2tbsp, 32g) and grated parmesan (2tbsp, 20g) - 546 calories. Saving = 97 calories 

Swap One slice (70g) Victoria sponge - 343 cals - for one toasted tea cake (60g) with 7g butter - 229 calories. Saving = 114 calories

Swap A 250ml bottle strawberry and banana smoothie - 141 calories for a 100g 0.1% fat probiotic yogurt drink - 30 calories. Saving = 111 calories 

Swap A regular (‘tall') café mocha with whipped cream topping - 266 cals - for regular (‘tall') chai tea latte - 154 cals. Saving = 112 calories

Swap A medium jacket potato (200g) with butter (15g), 2tbsp prawns (60g) and 1tbsp mayo (30g) - 528 calories - for half a tin of beans (200g) on 2 slices (72g) of toast with butter (15g) - 430 cals. Saving = 98 calories

Swap an average portion of apple crumble (170g) - 352 cals - for a slice (110g) of apple pie - 217 cals. Saving = 135 calories

Swap a mozzarella and tomato panini - 379 cals - for a bowl (300ml) of carrot and coriander soup with one (45g) ciabatta roll - 222 cals. Saving = 157 calories

Swap an almond croissant - 350 cals - for a plain croissant - 192 cals. Saving = 158 cals

Swap a Cadbury Creme egg (39g) - 174 cals - for a mini chocolate brownie (15g) - 67 cals. Saving = 107 cals

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Desserts for dieters: all under 205 calories a portion

Enjoy your favourite recipes - without the saturated fat

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