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Weight Loss & Diet

10 Meal Swaps to Lose Weight without Dieting in 2022

10 Meal Swaps to Lose Weight without Dieting in 2022
Author
Natalie Stein

Exercise, Fitness & Nutrition Expert | Lark Health

In this article:

  • The average American gain weight each year. Weight gain often happens during the holiday season.
  • Losing weight after the holidays  can help prevent health risks related to accumulated extra pounds. 
  • It is possible to lose weight without making too many sacrifices. Here are examples of easy swaps and how many calories they can save.
  • Lark offers weight loss and health coaching that fits your lifestyle. Lark may be available to you through your health insurance.

Holiday weight gain is real. Some studies have found that the average American gains over 1 pound during the holiday season. That is according to a review article published in Journal of Obesity. Some people gain more than that.

Come January, you may want to reverse any holiday weight gain. Reasons may include these.

  • Improving health
  • Fitting into clothes
  • Feeling more energetic
  • Lowering blood sugar, blood pressure, and cholesterol levels

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Are you ready for a crash diet, detox, or juice cleanse to melt away the holiday poundage? Not so fast! There is a better way if your goal is to lose weight and keep it off. A smarter weight loss plan may include the following.

  • Meals and snacks that are similar to the ones you normally eat.
  • Nutritious, wholesome foods.
  • Foods that are available in regular stores instead of requiring diet bars and shakes.
  • Filling meals and snacks.

Are you curious to see meals that are bigger, more nutritious, more filling, and lower in calories? Take a look at these meal and snack makeovers that can help you lose weight. Each makeover makes the meal bigger while slashing calories by at least one-third. And the made-over meals have plenty of protein, fiber, and other nutrients. 

Original Meal Meal Makeover
1. Breakfast
½ cup of granola with whole milk and ¼ cup of raisins
1 cup of plain Cheerios with skim or unsweetened almond milk with ¾ cup of strawberries
2. Breakfast
Fried eggs with buttered toast with jam, and bacon slices
Scrambled egg whites with spinach and sun-dried tomatoes, 1 slice of whole-grain toast with 1 tablespoon of peanut butter, ¾ cup of blueberries
3. Lunch
Sub sandwich with cold cuts and mayo, served with chips and coleslaw
Grilled chicken sandwich on 2 slices of whole-grain bread, with mustard and tomato slices, served with baby carrots and slaw made with shredded cabbage or broccoli, chopped apple, onion, and celery, and light Asian vinaigrette
4. Lunch
Quarter pound bacon cheeseburger on regular bun with mayo or butter, plus fries
Lean turkey or veggie burger with low-fat cheese and cooked onions and mushrooms on a whole-wheat bun, plus baked green bean fries
5. Dinner
Beef, bean, and rice burrito with sour cream and cheese
Burrito bowl with beans, chicken, or salmon, and shredded lettuce, salsa, tomatoes, avocado slices, and low-fat shredded cheese
6. Dinner
Meatloaf made with beef and cracker or breadcrumbs, plus mashed potatoes made with butter, and a biscuit with butter
Ground turkey meatloaf made with oatsa and pureed eggplant, chopped spinach, and/or sliced mushrooms, plus smashed cauliflower made with buttermilk, and half of a whole-grain English muffin with a drizzle of olive oil
7. Dessert
1 piece of apple pie with ice cream
Apple “fries” made with 1 medium apple, sliced into french fry lengths, tossed with cinnamon, vanilla, plain yogurt, and ½ tablespoon of sugar, and baked
8. Dessert
1 cup of ice cream with fudge topping and strawberry syrup
½ cup of ice cream with ½ cup of berries
9. Snack
Energy bar
Low-fat string cheese stick and a banana
10. Snack
⅔ cup of trail mix with peanuts, raisins, and chocolate candies
1 cup of grapes, 10 cashew nuts, and ½ ounce of dark chocolate

No Cost Health Kit to Lower Your Risk of Diabetes

Free Health Kit
Weight 160lbs
Height 64
low
Risk

This year can be your year! Lark can help you reach your health and weight loss goals without dieting! Lark’s coaching is available 24/7 through your smartphone. Features include daily check-ins, meal logging features, and instant feedback.

You can still eat great-tasting, favorite foods and lose weight. There are ways to eat foods you love while making healthier choices. Lark’s nutrition and weight loss coaching can help you make small changes to stay on track or get back on track if you got a little off during the holidays.

Your health insurance might cover Lark at no cost to you. Click here to find out if you may be eligible for Lark!

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