With winter right around the corner, our minds and bodies may want to retreat into hibernation mode. We want to start wearing the baggy sweaters, blazers, peacoats and the like. We justify that we can eat an extra few calories here and there because sexy swimsuit season is a blip on the horizon.

Stop right there! That bikini body that you worked so hard for should be maintained this fall season. I’m not saying ditch the Pumpkin Spice Lattes completely (you’ll never hear me utter those words—ever). All I’m suggesting is some healthy and easy food swaps to keep your beach body momentum going.

Check out what we’ve come up with.

Swap Meat & Cheese with Tofu

I know what some of you are thinking. “Tofu is gross”! Or “I don’t know how to make tofu”. Well, I’m happy to help. Tofu is easy, can be delicious, and ultimately extremely healthy. Tofu is just mashed soybeans curdled into soft white blocks. It normally takes on the taste of whatever it is paired or cooked with and adds a superhuman amount of protein to any meal.

Below is a Vegetarian Tofu Lasagna Recipe which swaps Ricotta, Parmesan cheese, and any meat product for tofu cutting the caloric content down over 100 calories and 10 grams of fat per serving compared to regular lasagna.


1/2 (12 ounce) package uncooked
lasagna noodles
1 (12 ounce) package firm tofu, crumbled
2 eggs
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground nutmeg  2 tablespoons milk
1 cup spaghetti sauce
1 tablespoon dried parsley
2 cups shredded mozzarella cheese, divided


1. Preheat oven to 350 degrees F (175 degrees C).
2. Bring a large pot of lightly salted water to a boil. Add lasagna and cook for 8 to 10 minutes or until al dente; drain.
3. In a medium bowl combine tofu, eggs, salt, pepper, nutmeg, milk, spaghetti sauce, parsley and 1 cup of mozzarella cheese. Spread a layer in the bottom of a 9×13 inch baking dish.
4. Layer lasagna noodles with the sauce mixture, ending with sauce. Sprinkle with remaining mozzarella.
5. Bake in preheated oven for 25 to 35 minutes.


Add spinach, mushrooms, or eggplant to the lasagna for an added veggie upgrade.

Swap Pasta with Spaghetti Squash

On that same Italian kick, swap pasta out of your meals and replace with spaghetti squash. Squash is packed with beta carotene, vitamin A, and potassium. It also is so much lower in caloric content in comparison to pasta it is baffling. We’re talking cutting out 150-200 per serving! Plus, you’re adding an extra vegetable into your diet Here’s how to make the spaghetti squash right.


2 whole spaghetti squash
1/4 cup extra-virgin olive oil
Gray salt and freshly ground black pepper


1. Preheat the oven to 450 degrees F.
2. Split the squashes in half and scrape out seeds. Line an oven tray with aluminum foil. Season the spaghetti squash with olive oil, salt, and pepper. Place flesh side down and roast for 30 to 40 minutes until fully cooked. Remove from the oven and let rest until cool enough to handle.
3. When squash is cool enough to handle, using a large kitchen spoon scrape the strands of squash from the inside of the skin.

Pair with marinara sauce and enjoy!

Swap Ice Cream with Banana Yogurt

Ice cream is so good and oh-so-bad for your bod. Packed with fat and monstrous amounts of sugar, eating frequently and feverishly will eventually take a toll. Rather than relying on the cliché pint to get you through that bad breakup, why not try some fruit alternatives? Blend chilled or partially frozen bananas instead which cuts 170 calories right out of your diet. Or if in season, blend seedless watermelon and freeze in an ice cube tray. These more natural remedies should crush any sugar craving you may have.

Swap the Margarita with Champagne

Now, I know we aren’t in a rap video “poppin bottles” and all, but champagne is where it’s at. One glass of champagne clocks in at 91 calories. You can burn that while on your cellphone. It is light and refreshing, and classy to boot. Ditch the Margarita Monday specials, which rake up over 600 calories per 12 oz., not to mention the 116 grams of sugar. That’s almost 5 times the daily recommended amount!… Yikes.

Hope this helps on your health quest. Drop a line below with more tips of your own!


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