15 Easy Food Swaps a Fitness Coach Uses to Stay Lean

We all know the struggle of trying to eat healthier while still enjoying our favorite foods. Whether it's that morning slice of toast or evening bowl of ice cream, completely cutting out beloved treats isn't sustainable. That's where smart food swaps come in, according to fitness coach Pernilla, whose practical approach to healthy eating has earned her over 300,000 Instagram followers. Her philosophy? Make small, sustainable changes that add up to big results. Read on to discover 15 simple food swaps that can help you cut hundreds of calories without giving up the foods you love.

Smarter Bread Choices

"If you love bread, you can eat three keto buns for the same calories as one regular bun," says Pernilla. She points out that these alternatives pack five times the protein and 15 grams of dietary fiber per bun. Another option she recommends is cob bread, which contains just 250 calories per loaf.

Satisfy Your Sweet Tooth

For candy lovers, Pernilla suggests trying vegan alternatives like Smart Sweets. "These candies let you indulge while keeping your calories in check," she explains, noting that they satisfy cravings without the sugar spike of traditional candies.

Rice Alternatives

"You don't have to let go of rice completely," Pernilla shares. She recommends cauliflower rice as a lower-calorie option, which she uses creatively in various dishes, even with morning egg whites.

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Protein-Packed Eggs

Pernilla suggests switching some whole eggs for egg whites to triple your protein intake. "Keep some whole eggs for healthy fats," she advises, "but try two whole eggs plus egg whites instead of four whole eggs."

Air Fryer Magic

"The air fryer is going to be your new best friend," Pernilla declares. She uses it for quick, healthy chicken preparations and homemade vegetable chips, including potato, beet, carrot, parsnip, and zucchini varieties.

Pasta Alternatives

While Pernilla acknowledges that regular pasta can be part of a healthy diet, she suggests trying zucchini noodles, shirataki noodles, miracle noodles, or spaghetti squash for lower-calorie options.

Healthier Sweet Treats

For cinnamon roll lovers, Pernilla recommends using egg life wraps (30 calories, 5g protein each) with monk fruit sweetener. She prefers monk fruit over stevia, noting it's gentler on the gut.

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Baking Substitutes

"I've got a full library of delicious, anabolic, high-protein, low-calorie recipes," Pernilla shares. She suggests using oatmeal as flour and incorporating protein powder into baked goods.

Frozen Treats Makeover

Pernilla's ice cream alternative combines yogurt with monk fruit sweetener and protein powder. "Spread it on parchment paper like a bark for a satisfying frozen treat," she suggests.

Chocolate Solutions

"Try dark chocolate or sugar-free semi-sweet chocolate chips for baking," says Pernilla. These alternatives let you eat more volume for fewer calories while satisfying chocolate cravings.

Better Bacon

Pernilla recommends switching to turkey bacon for a higher protein content while keeping the savory satisfaction of traditional bacon.

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Pizza Reinvented

Instead of traditional pizza, Pernilla suggests trying cauliflower crust or cloud bread pizza crust for a lighter alternative that still satisfies pizza cravings.

Cereal Solutions

Following her parents' wisdom, Pernilla suggests using oatmeal as a base with a sprinkle of cereal on top. "Add fresh berries and sugar-free chocolate chips for sweetness," she recommends.

Spread Alternatives

For a Nutella alternative, Pernilla melts sugar-free chocolate chips to create a healthier spread that satisfies chocolate-hazelnut cravings.

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Mindset Matters

"If you believe you're someone who lives a healthy lifestyle, your actions will align with those beliefs," Pernilla emphasizes. She encourages positive self-talk and morning affirmations to build sustainable healthy habits.

Pernilla's Pro Tips

Beyond the main swaps, Pernilla shares these bonus tips that she uses daily to maintain a healthy lifestyle without feeling deprived:

• Choose unsweetened applesauce to reduce sugar intake
• Try light butter alternatives for fewer calories
• Make large salads with lean proteins and healthy fats
• Snack on raw vegetables and fruits
• Focus on sustainable changes rather than quick fixes.

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