Easy Food Swaps To Cut Calories

When it comes to losing weight there is a basic equation, calories in vs calories out. 

Sounds simple, but it doesn't mean it’s easy.

Losing weight can sometimes mean sacrificing some of your favourite foods while you’re on a weight loss journey… or does it?

I have some good news for you! 

Here are some easy food swaps you can make for cutting calories so you can still enjoy your favourite foods and reach your weight loss goals

Carisma Potatoes

I found these beauties at Woolworths one day. At first I didn’t believe the packaging, a low carb, lower calorie potato? Yeah right! But after looking into the potatoes in question, I discovered that they are Carisma Potatoes, a new variety of potato that hit the Australian market.

According to,

“Naturally grown in Australia, Carisma is a great tasting potato with a Glycemic Index (GI) of 55 which is around 30% lower than other potatoes.” (1)

They can be baked, mashed, boiled or roasted just like a normal potato but with fewer calories!

Below is the 100g comparison of carisma and normal white potatoes

  • Calories per 100g White Potato: 77 calories 
  • Calories per 100g Carisma: 45 calories

I can assure you that they taste, smell and look just like a normal white potato, minus the extra calories.

Photo from:

Lilydale Chicken Breast Schnitzel With Cauliflower & Herb Crumb

I came across these by accident, and I am so glad I did! Not only are they delicious, but they taste just like a normal (higher calorie) schnitzel. 

Schnitzel can be very high in calories, but these are only 167 calories each! No need to deep fry them either, they go just as crispy and delicious when you pop them in the air fryer or oven.

Below is a recipe for parmigiana and chips using the carisma potatoes and lilydale schnitzel. Just to give you some context, a deep fried schnitzel that you get at the local pub can have up to 301- 400 calories! The ones you get from the supermarket are between those calories too. So this easy swap can save you a tonne of calories.

Just for a pub parmigiana, you’re looking at 800-1000 calories!


4 x Lilydale Chicken Breast w/schnitzel cauliflower & herb crust
80g Leggos Pizza Sauce
4 slices of Primo English Ham
4 slices Bega So Light 50% Reduced Fat Cheese
600g Zerella fresh spudlite baby potatoes
Extra virgin olive oil spray
Fat free dressing

Preheat oven or air fryer oven to 200˚C.
Begin by getting the potatoes ready.
Cut potatoes up length ways into chips.
In a bowl, place them in the microwave for 3-4 minutes until they are soft.
Spray with extra virgin olive oil then season with salt and pepper.
Spread potatoes out on a tray lined tray with the chicken.
Pop them in the oven/airfryer oven.
After 15 minutes remove chicken, flip the them over and spread out 20g leggos pizza sauce on each piece, then the ham and cheese. Place back in the oven for another 15 minutes.
The chips and chicken should all be cooked after 30 minutes. If you like the chips more crispy keep them in for a little longer.
Serve with a side salad, dressed with fat free dressing.

Serves: 4
Calories per serve: 333

Crispy Fish

I love me some fish and chips, but for 840+ calories it's not worth it. However, I have found crispy fish that won’t break the calorie bank!

Birds eye Oven Baked Lightly Battered Fish Fillets! One fillet is only 122 calories, and is a perfect portion. Add some air fried carisma potatoes and salad to the meal and you have a less than 300 calories fish and chips meal!

low calorie crispy fish

Do you have any low calorie food swaps? Leave them in the comment box below!


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