Low Calorie Food Swaps for a Restaurant or Pub Lunch
By WLR's Food Information Executive, Laurence Beeken
Meals at a restaurant or pub needn’t sabotage your diet if you make low fat food choices. Our useful meal swapper gives you low calorie food options to keep your meal low in fat and high in enjoyment!
| Swap this… | For this… | Save Cals | Save Fat | ||
|---|---|---|---|---|---|
| 1 medium | Jacket potato with cheese | 1 medium | Jacket potato with cottage cheese | 110 | 15.2 |
| 1 small can | Tuna in oil with salad | 1 small can | Tuna in water with salad | 85.6 | 9.7 |
| 1 | Steak & mushroom casserole | 1 | Chicken, leek & mushroom casserole | 78 | 11.1 |
| 1 small | Grilled beef steak with small chips | 1 | Breaded turkey steak with potato wedges | 167 | 14.1 |
| 1 serving | Salmon & dill pasta salad | 1 serving | Chicken caesar salad | 252 | 17.8 |
| 1 | Chicken korma takeaway | 1 | Chicken tikka takeaway | 132 | 7.6 |
| 1 serving | Beef dinner roast with roast potatoes Yorkshire pudding & vegetables | 1 serving | Chicken roast saddle, with roast potatoes, Yorkshire puddings & vegetables | 436 | 28 |
| 2 rasher | Fried middle bacon with a fried egg & baked beans | 2 rasher | Lean grilled bacon, with a scrambled egg & baked beans | 142.3 | 14.4 |
| 1 serving | Unsweetened fruit salad with vanilla ice cream | 1 serving | Unsweetened fruit salad with frozen natural yoghurt | 144 | 5.4 |
| 2 | Pork and herb sausages with homemade mash & onion gravy | 2 | Turkey sausages with homemade mash & onion gravy | 226 | 26.9 |
| 1 serving | Beef lasagne | 1 serving | Chicken & bacon lasagne | 99.4 | 16.3 |
| 1 | Beef & onion pie with small fries & peas | 1 | Chicken potato & vegetable pie with oven baked chips | 227.5 | 16.9 |
| 1 scoop | Strawberry ice cream | 1 scoop | Strawberry sorbet | 37.5 | 3.6 |
| 1 serving | Chargrilled chicken pasta salad | 1 serving | Moroccan cous cous & chicken salad | 47.5 | 7.3 |
| 1 serving | Creamy mushroom pasta | 1 serving | Creamy vegetable pasta | 324.5 | 30 |
| 1 medium | Fish & chips | 1 serving | Baked cod with salsa & rosemary potatoes | 1478.3 | 99 |
| 1 serving | Spaghetti & beef meatballs | 1 serving | Spaghetti and turkey meatballs in tomato & onion sauce | 347.5 | 36.8 |
| 1 slice | Pepperoni pizza | 1 slice | Pizza margherita | 36 | 2 |
| 1 serving | Homemade beef & spaghetti bolognese | 1 serving | Turkey mince & spaghetti bolognese | 217 | 16.6 |
Take a Look at Our Low Calorie Food Swaps for:
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