NoExcusesGym

From the breakfast table to the dinner table, you can make healthy, lower-calorie substitutes for some of your favorite meals, from granola packed with calories to the quintessential American meal - TV dinners.

Yes, you can find lower-calorie TV dinner options. Will wonders ever cease?

Try these substitution ideas from the U.S. Department of Health and Human Services:

Cereals, Grains, and Pastas  

If you usually buy:                                                    Try these:  
Ramen noodles                                   Rice or noodles (spaghetti, macaroni, etc.)
Pasta with white sauce (Alfredo)            Pasta with red sauce (marinara) 

Pasta with cheese sauce                        Pasta with vegetables (primavera) 
Granola                                               Bran flakes, crispy rice, etc. 
                                                          Cooked grits or oatmeal 
                                                          Reduced-fat granola  
 
 
White rice                                             Brown rice

Meats, Fish, and Poultry

If you usually buy:                                                Try these:  

Cold cuts or lunch meats      Low-fat cold cuts -95% to 97% fat-free lunch meats

Hot dogs (regular)                                          Lower-fat hot dogs 
Bacon or sausage                                     Canadian bacon or lean ham 

Regular ground beef    Extra lean ground beef such as ground round or ground turkey 
 
Chicken or turkey with skin, duck          Chicken or turkey without skin (white meat)
Oil-packed tuna                          Water-packed tuna (rinse to reduce sodium content)
Beef (chuck, rib, or brisket)  Beef (round or loin, trimmed of external fat, select grades)
 
Pork (spare ribs or untrimmed loin)       Pork tenderloin or trimmed, lean smoked ham
 
Frozen breaded fish or fried fish    Fish or shellfish, unbreaded

Whole eggs                                          Egg whites or egg substitutes 
Frozen TV dinners  Frozen TV dinners containing less than 13 grams of fat per serving
Chorizo sausage                           Turkey sausage, drained well
                                                   Vegetarian sausage (made with tofu)
  
 

source: nubella