11 Simple Weight Loss Food Swaps (that Still Taste Great)

Who said healthy eating can’t be fun? Discover 11 super simple weight loss food swaps (+ unique recipes) that’ll help you shed those extra pounds while still enjoying every single bite. These smart swaps are so tasty, you’ll probably forget you’re actually eating healthier.

In early 2021, at 45 years old, I finally got serious about saying GOODBYE to fad diets and HELLO to losing weight for good. And, guess what? I DID IT. By combining an intermittent fasting lifestyle with these 11 CREATIVE healthy food swaps, I lost 46 pounds in 4 months AND I’ve kept it off for over three years now! WooHoo!

So, get ready to transform your taste buds AND your waistline. LET’S GET SWAPPING!

SWAP #1: Zucchini Noodles Instead of Pasta

While pasta is undeniably delicious, it’s extremely high in carbs, which can lead to a spike in blood sugar and, you guessed it, those extra pesky pounds. Additionally, pasta dishes often contain rich sauces, making them calorie-dense, meaning it has a lot of calories in a small amount, which can make it really easy to consume too many calories if you eat too much of it. Finally, most pasta is low in fiber and lacks essential nutrients like vitamins and minerals needed for a healthy and balanced diet.

Simply by trading traditional pasta for zucchini noodles (Zoodles), you will save yourself about 200 calories and almost 40g carbs per cup. WOW, now that’s one smart swap!

TIP: This is the Zucchini Spiralizer I use when making my zoodles. It works great and can be used with squash, cucumbers, and carrots too.

SWAP #2: Sparkling Mineral Water Instead of Soda Pop

Did you know that a 20 oz bottle of Mountain Dew contains a whopping 77 grams of sugar? That is just CRAAAAAAAAAZY!

Sugary drinks are seriously the weight loss devil, which is why this weight loss food swap is one you simply can’t ignore. Swapping regular soda (or pop, like we say in Michigan) for naturally flavored zero-calorie sparkling mineral water is such a smart move for your health and waistline. By making this simple switch, you’re cutting out a ton of sugar and empty calories that can lead to weight gain and other chronic diseases.

Plus, I’ve found that sparkling mineral water can be just as refreshing and satisfying as soda. The tiny carbonation bubbles do a little dance in your tummy that curbs hunger too. I drink flavored mineral water during my eating window and the plain mineral water during my Intermittent fasting window – so it doesn’t accidentally BREAK MY FAST.

My favorite GO-TO Sparkling Mineral Water Brands are: LaCroix, Waterloo and Belle Vie. If you live close to an ALDI grocery store, I HIGHLY RECOMMEND purchasing your sparkling mineral water there. ALDI has a great mineral water selection with a TON of yummy flavors. And, their LOW PRICES are simply INCREDIBLE.

11 Simple Weight Loss Food Swaps (that Still Taste Great)

SWAP #3: Cauliflower Instead of White Rice

Using cauliflower to replace white rice is an incredible weight-loss-friendly food swap.

Did you know that one cup of cooked white rice contains just over 200 calories? In addition to being high in calories, rice has a High Glycemic Index, meaning it can cause rapid spikes in blood sugar levels, leading to hunger and potential overeating. In addition to being very easy to overeat, rice is low in fiber and may also lead to insulin resistance.

Choosing Riced Cauliflower instead of white rice can save you 179 Calories and 40 grams of Carbs per cup. Additionally, cauliflower has a TON of health benefits. It’s also an extremely versatile weight loss vegetable.

Check out my recipe for this DREAMY CREAMY CAULIFLOWER RISOTTO. It is my all-time favorite healthy way to enjoy cauliflower.

SWAP #4: Coconut or Almond Flour Instead of White Flour

In many ways, white flour basically falls into the same diet trap as pasta, rice, and white bread. Swapping white flour for almond or coconut flour is a great way to make your favorite baked goods healthier, weight-loss friendly and gluten-free too.

White flour has been stripped of its bran and germ, which contain most of the healthy fiber. Coconut and Almond flours are much lower in carbs and higher in fiber and protein, which means they’ll keep you feeling full longer and won’t cause your blood sugar to spike like white flour does. Plus, almond and coconut flours add a delicious nutty flavor to your recipes, making them super yummy!

Once I threw out the white flour and started baking with almond and coconut flour, the pounds really started to melt off. I love to use this organic brand of almond flour and this organic coconut flour to make my own tasty bread, mug cakes and other healthy low-carb desserts.

Updated Tip: After reading Dr. Axe’s incredible book, EAT DIRT, which is all about improving your gut health, I have switched to using organic coconut flour more often than almond flour.

SWAP #5: Avocado Instead of a Banana (in smoothies)

WHAT??? You might be thinking, Jen, you are crazy, bananas are so healthy and they taste so good in WEIGHT LOSS SMOOTHIES. Honestly, I love bananas, but despite bananas being a nutritious fruit, they are one of the 10 foods I completely avoided while I was losing 46 pounds. This is because there are some reasons why they may not be considered the most weight loss-friendly option for everyone.

First, bananas are relatively high in carbohydrates (27-30 grams in a medium-sized banana). People who follow a low-carb or keto diet for weight loss, should definitely consider limiting their banana intake. Next, bananas are naturally high in sugars, particularly fructose. While these sugars are natural, consuming too much sugar, even from natural sources, can contribute to weight gain. Finally, bananas have a moderate to high glycemic index (GI), meaning they can cause a rapid increase in blood sugar levels, leading to increased hunger and cravings.

Alright, back to the smoothie issue. The main reason people like adding a banana to their “weight loss smoothie” is because it adds a nice, thick, creamy texture.

No worries, I have the perfect fix for you. Instead of adding a banana to your smoothie, drop in 1/2 avocado. You will get the same creamy texture and you’ll be adding some pretty awesome heart disease fighting healthy fats to your diet. And, just by making this simple swap, you are going to save 14.3 grams of sugar and 18 grams of carbs, instantly turning your diet trap smoothie into a FAT-BLASTING Treat.

SWAP #6: Mushrooms Instead of Meat

Mushrooms are a fantastic swap for meat when you’re trying to eat healthier and shed some pounds. They’re super low in calories but still have a meaty texture, making your meals feel satisfying without all the extra fat and calories that come with meat, especially red meat. Plus, mushrooms are packed with loads of vitamins, minerals, and fiber.

And, if mushrooms aren’t really your thing, eggplant, quinoa, chickpeas, lentils, tempeh and tofu are all extremely healthy plant-based meat replacement choices, too.

SWAP #7: Jicama Fries Instead of French Fries

OMG, I am not gonna lie, this particular swap was tough. French fries, especially the beloved salty, crispy ones from McDonald’s, can be so tempting and delicious.

However, if you are really serious about losing weight, you absolutely must throw these greasy spud sticks out the window. French fries literally take a bath in hot oil loaded with extra calories and unhealthy fats before they land in your mouth. Plus, french fries can be quite addictive, making it easy to gobble down way more than we should.

Since Jicama, a root vegetable, is a low-carb, healthy alternative to the potato, try replacing greasy french fries with jicama fries. With this easy and delicious Garlic Parmesan Jicama Fries recipe, you’ll be able to pass by the golden arches with ease.

PS. Sweet potatoes are another healthier option than regular french fries – I just really love these air fryer jicama fries.

SWAP #8: Healthy Fresh Fruit Smoothies instead of Frozen Alcoholic Drinks

Drinking alcohol can really put the brakes on your weight loss efforts, even if you’re eating healthy and exercising.

First off, alcohol is packed with sneaky calories. They are sneaky because they’re empty calories that don’t fill you up, so it’s easy to overdo it without realizing how much you’re consuming. Plus, alcohol can slow down your metabolism. When you drink, your body focuses on breaking down the alcohol instead of burning fat. This basically translates to putting your weight loss on hold until all of the booze is out of your system!

For me, drinking alcohol is mostly about socializing and having a fancy drink in hand while having fun with friends. Drinking a healthy non-alcoholic smoothie out of a sassy margarita glass is a fun little trick that has worked wonders for me. Just make sure you are using whole fruit and not fruit juice when making your smoothie.

Try it with this deliciously healthy Strawberry-Rhubarb Protein Smoothie I’m sure you’ll love. Watch exactly how to make it RIGHT HERE!

SWAP #9 Roasted Edamame Instead of Potato Chips

Potato chips are definitely not doing your waistline any favors if you’re trying to lose weight. They’re loaded with fat and calories and they don’t have much in the way of nutrients or fiber to keep you feeling full.

If you’re craving something salty, crispy, and flavorful, try snacking on some roasted edamame (a complete protein food) instead. They have fewer calories and are a great high-protein, Keto-Friendly, Gluten-Free healthy snack.

My favorite brand is absolutely THE ONLY BEAN. You can check out my full review below to find out which of the 5 flavors (Sea Salt, Wasabi, Sriracha, Buffalo & Ranch) I love the most.

11 Simple Weight Loss Food Swaps (that Still Taste Great)

SWAP #10: Regular Pizza Crust for Keto Crust

This SMART SWAP is probably the one I use the most often. I love “all things pizza” but traditional pizza crust is made from refined white flour, which, as we’ve already discussed, is another high carb, nutrient deficient, diet trap.

So instead, I make my own delicious Gluten-Free, Keto-Friendly pizza crust. The best part, it’s so easy to make. Just mix together 4 protein-rich eggs (beaten), 5 ounces Parmesan Cheese and 1 Tablespoon of your spice of choice – I love to use dill. Spread mixture into a circle baking dish lined with parchment paper. Bake in a 400 degree oven for 22 minutes and you are DONE!

It’s fun to experiment using different spices for this crust. Then you can make any kind of pizza you want – regular pizza, cold Tzatziki Chicken Pizza, Mexican Pizza with sour cream – the possibilities are truly endless. ENJOY!

SWAP #11: Regular Ice Cream for “NICE” Cream

I saved the best swap for last because, seriously, who doesn’t love ice cream? It’s definitely one of my favorite foods.

Unfortunately, ice cream is another fun food that is PACKED with weight loss “unfriendly” sugars and carbs.

However, there’s no need to worry because you can make a low-carb, low-sugar, high-protein yummy version of ice cream that will satisfy your sweet tooth AND keep you on track with your healthy diet and weight loss goals.

Check out this super easy-to-make Mason Jar Protein Ice Cream or “Nice Cream.” It can be made with a mason jar and just a few simple ingredients.

The Final Swap

Talk about EASY SWAPS – 11 delicious and nutritious weight loss food swaps that’ll have you slimming down without sacrificing flavor. From creamy avocado instead of a banana in your smoothie to juicy zucchini noodles instead of pasta, these simple food swaps are a total long term game-changer.

So, what are you waiting for? Start making a few small changes that will make a BIG difference when it comes to better nutrition, weight management, and living an overall healthier lifestyle. Trust me, your taste buds (and your jeans) will thank you! Best of luck to you on your weight loss journey! You Got This!

Thanks so much for choosing to spend a part of your day reading my content. I appreciate it so much. I hope you have a BLESSED and BEAUTIFUL Day.

Hey, are you an intermittent faster like me and want more great “IF” weight loss recipes? You can find them in my Recipe ebook: 53 Intermittent Fasting Weight Loss Recipes. These are the exact recipes I used to lose 46 pounds in 4 months with intermittent fasting. You can check it out RIGHT HERE!