On fasting days, you may think that you can’t enjoy the meals you love and are used to having. Not to fear, because you CAN, with a few better choices along the way. Here is how to enjoy a ‘normal food life’ and still lose weight by choosing a LOWER CALORIE option over a HIGHER CALORIE OPTION, also known as choose this over this or a swap! We have put together two full days of meal swaps, saving a very impressive number of calories eating very similar foods to what you’re used to, with a little more nutrition, and much less calories.
All of our low-calorie meals can be found in SuperFastDiet’s members recipe library!
Day One choose THIS instead of THIS
Our first day is full of delicious swaps which include choosing luxurious baked eggs wrapped in prosciutto over a drive thru bacon & egg muffin, swapping an exotic tandoori chicken and mango salad over chicken schnitzel and caesar salad for lunch and picking fresh salmon and roasted cauliflower over battered fish and chips! Seeing the calories saved is incredibly impressive considering how great the swaps are, wouldn’t you agree? Check these out!
Breakfast – High Calorie
Drive thru bacon & egg muffin with a hash brown and orange juice = 520 calories
Cappuccino = 120 calories
Total for HIGH-CAL breakfast = 640 calories
Breakfast – Low Calorie from SuperFastDiet’s Recipe Library
Two baked eggs wrapped in prosciutto = 184 calories (92 each)
Half a banana = 45 calories
Skinny cappuccino = 70 calories
Total for LOW-CAL breakfast = 299 calories
SAVE 341 CALORIES! So easy and so delicious.
Lunch – High Calorie
Chicken schnitzel = 415 calories
Caesar salad = 500 calories
Soft drink = 150 calories
Total for HIGH-CAL lunch = 1065 calories
Lunch – Low Calorie from SuperFastDiet’s Recipe Library
Tandoori chicken with a fresh mango salad and poppadums = 352 calories
Sparkling water = 0 calories
Total for LOW-CAL lunch = 352 calories
SAVE 713 CALORIES! What a great swap for lunch, YES please!
Dinner – High Calorie
Deep fried battered fish & chips, with tartare sauce = 1000 calories
Sticky date pudding = 422 calories
Soft drink = 150 calories
Total for HIGH-CAL dinner = 1572 calories
Dinner – Low Calorie from SuperFastDiet’s Recipe Library
Seared salmon fillet with lemon, garlic & chilli roasted cauliflower = 364 calories
Wholemeal dinner roll = 80 calories
2 squares of 70% Dark Lindt Chocolate = 112 calories
300ml of Kombucha = 30 calories
Total for LOW-CAL dinner = 586 calories
SAVE 986 CALORIES! How impressive is that!
This is a full day saving of 2040 CALORIES!
Day Two choose THIS instead of THIS
Our second day shows more great swap options with some extremely simple recipes that are low in calories! How great is that. For breakfast, choose an overnight strawberry and chia pudding instead of a bowl of toasted muesli with milk; lunch what about a rump steak strips with a simple salad over a beef burger and chips and for dinner try a lemon butter penne with broccoli over a creamy chicken Penne Boscaiola! Pasta and steak? Absolutely!
Breakfast – High Calorie
Bowl of toasted muesli with milk = 375 calories
Glass of orange juice = 111 calories
Latte = 190 calories
Total for HIGH-CAL breakfast= 676 calories
Breakfast – Low Calorie from SuperFastDiet’s Recipe Library
Overnight strawberry chia seed pudding = 149 calories
Half a banana = 45 calories
Black coffee with a dash of milk = 30 calories
Total for LOW-CAL breakfast = 224 calories
SAVE 452 CALORIES! What a great way to start off your day!
Lunch – High Calorie
Beef burger with chips = 881 calories
Soft drink = 150 chips
Total for HIGH-CAL lunch = 1031 calories
Lunch – Low Calorie from SuperFastDiet’s Recipe Library
200g of marinated rump steak with a simple tomato & lettuce salad = 363 calories
Sparkling water = 0 calories
Total for LOW-CAL lunch = 363 calories
SAVE 668 CALORIES! With a succulent steak lunch, what is not to love?
Dinner – High Calorie
Creamy Chicken Penne Boscaiola = 900 calories
Chocolate pudding with 2 scoops of ice cream = 402 calories
Cafe latte = 190 calories
Total for HIGH-CAL dinner = 1492 calories
Dinner – Low Calorie from SuperFastDiet’s Recipe Library
Lemon butter penne with broccoli = 500 calories
Chocolate dipped strawberries with pistachio crumbs = 75 calories
Total for LOW-CAL dinner = 575 calories
SAVE 917 CALORIES! Pasta & dessert!? We can definitely get on board.
This is a full day saving of 2037 CALORIES!
These easy, fresh and healthy (and might we add TASTY) ‘choose this instead of this’ options prove just how simple it can be to eat a little healthier & cut down on your calories and smash your goals! Try these swaps and let us know how you go!
Dr Penny Adams has stated “I have been helping patients with weight loss for over 30 years, and I have never been so excited about a program before.” How amazing is that!
We have hundreds of great low-calorie options in our members recipe library. Intermittent fasting is changing people’s lives!
* Calories are a guide only.
Want to learn more about making healthy choices, click here to join the SuperSquad today!
