Lose 3 Pounds Next Week With 6 Simple Food Swaps

We go on diets to lose weight. But most diets work on one outdated theory: eliminate.

Eliminate calories. Sugar. “Carbs.” Pretty much anything that tastes good.

The result? Temporary weight loss.

Along with permanent hunger. Frustration. Cravings. 

Successful weight loss isn’t what you eliminate. It’s what you swap.

Here are 6 “Food Swaps” that can help you lose up to 3 pounds next week. 

I promise: you won’t miss the sugar and “cheap” carbs that are keeping your scale playing the sad violin. 


1. Swap the half and half and sugar in your morning coffee for almond and coconut creamer and flavored MCT oil

One of my favorite Beastie Boys’ lines goes: “I like my sugar with coffee and cream.” Lots of us (me included) love filling our morning coffee with cream and sugar. The result? 200 or 300 unnecessary calories. 

I’ve been digging Califia Farms Dairy Free Better Half coconut cream and almond milk. It has the rich and creamy texture of half and half with 1/5th the calories. 

I also love Onnit’s Pumpkin Spice emulsified MCT oil. MCT oil is great for your brain and for sustained energy. A tablespoon in your morning joe gives you that sweet taste you enjoy with the crash and burn associated with “cheap” sugar carbs. 

2. Swap fruit, granola, yogurt or breakfast bars for Mini Frittatas

Sad but true. Many of us think we’re eating healthy when we’re reaching for sugar-filled fruit, yogurt and granola or breakfast bars. (I call them breakfast barfs.) Because these products are loaded with sugar, we end up feeling hungry just a few hours later. (When I do yogurt, it's full fat, plain, Greek-style. But most of us like yogurt with fruity taste. And hidden in that fruity taste is often a lot of unnecessary sugar calories.)

That’s why my breakfast is loaded with veggies, good fats and proteins. My meal of choice? Breakfast mini frittatas. Whisk eggs in a bowl, chop up veggies and toss in the egg mixture, then fill muffin tin cavities with the egg mixture. Bake for about 15 minutes, toss in baggies and have a filling, on the go breakfast without the late morning sugar crash.

3. Swap the burger and fries for Hamburger Salad w/Baked Sweet Potato Fries and Sriracha Mayo Dressing

Back when I was 70 pounds heavier, my lunch of choice was burger and fries. Simple, portable and filling, nothing could get between me and my greasy burger. 

I still love a filling lunch. That’s why I make belly-filling salads. My Hamburger Salad with Sweet Potato Fries and Sriracha Mayo Dressing fits the bill. It tastes just as delicious as what you could get at the drive-thru without the late afternoon food coma.

I like to brown ground sirloin, drain the fat, bake the sweet potatoes in plank slices in the oven, then make a salad with all my favorite burger fixings: lettuce, cheese, pickles, tomatoes, and a stack of potatoes on top. The Sriracha Mayo Dressing couldn’t be any easier. Just add equal parts Sriracha and mayonnaise to a small bowl and stir it up. 

4. Swap traditional tacos for Enchilada Casserole

5. Swap traditional pizza for Cauliflower Crust Pizza

Tacos and pizza. Yum and yum. But both those foods are heavy in cheap carbs like corn, flour and beans. 

That’s why I created the Enchilada Casserole and Cauliflower Crust Pizza. Both are simple to make and are make raving fans out of the pickiest eaters. 

The Enchilada Casserole bakes in a slow cooker. It takes about 15 minutes to prep. Start the slow cooker in the morning and you'll have a fantastic dinner at your beck and call. I like to use browned, ground turkey, diced tomatoes, enchilada sauce, diced red bell peppers, quinoa, and spices like cumin, garlic and chili powder. 

When it’s time for a pizza party, you have to try the Cauliflower Crust pizza. It tastes like the real thing. But in place of dough, you’re using riced cauliflower. Rice the cauliflower in a food processor, microwave for four minutes, wring out the moisture with a towel, stir in an egg, add salt and garlic powder, and bake at 500 degrees for 15 minutes. Add your favorite toppings and finish the pizzas in the oven for another 5 minutes. 


6. Swap pie and ice cream for Ingrid’s Banana Pudding

My dear friend, Ingrid, showed me a 30-second recipe when she wants something sweet but doesn’t want the drama of extra sugar when she’s watching her waistline. 

Just mash up a banana, add some yogurt, protein powder and a pinch of cinnamon. Stir and you have a delicious dessert to satisfy your sweet tooth.

Want these recipes? 

I’ve prepared a special Food Swap Recipe Pack with recipes from this post. 

You’ll get recipes for:
    •    Mini Frittatas
    •    Hamburger Salad w/Sweet Potato Fries and Sriracha Mayo Dressing
    •    Enchilada Casserole
    •    Cauliflower Crust Pizza
    •    Ingrid’s Banana Pudding

I’m also including several other breakfast, lunch and dinner recipes to help you eat your way to a trimmer waistline, like zucchini noodles with garlic creamy tomato sauce, apple cilantro and red onion salad, and fast and filling cobb salad. 

Just let me know where to send you the recipes.
— Stephen 

Enter your name and email address below to let me know where to send your Food Swap Recipe Pack. From time to time, I’ll also send you other recipes and solutions for eating healthy and maintaining your “Feel Good Weight.” Unsub at any time. — Stephen

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