My favorite low-cal substitutes and options! All under 50 calories.
Feel free to add to this! I didn’t include everything out there :)
Drinks 🧋
- 0 cal - herbal tea 🫖
- 0 cal - green tea 🍵
- 0 cal - water flavoring like Mio
- 0 cal - Diet Coke 🥤
- 0 cal - pretty much any diet soda
- 2 cal - Black Coffee ☕️
- 2 cal - black tea
- 10 cal - monster ultra (I like paradise and fiesta especially)
- 20 cal - other sugar free energy drinks
- 39 cal - shot of sake 🍶
Breakfast (snacks, smoothies, etc)
- 25 cal - 1 large egg white 🍳
- 32 cal - 100g Strawberries (~50 cal per cup) 🍓
- 40 cal - 1/4 c low fat cottage cheese 🦴
- 42 cal - 1 kiwi 🥝
- 42 cal - 84 g (1 thick slice) pineapple 🍍
- 47 cal - 154g (1 c) watermelon 🍉
- 50 cal - 1/2 grapefruit 🍊
- 50 cal - 3 oz plain Greek yoghurt
- 50 cal - 2 tbsp serving powdered peanut butter 🥜
- 50 cal - 4 oz (120ml) low fat milk 🥛
Meals (mix and match this shit!) 🍴
- 0-10 cal - serving shirataki noodles 🍜
- 0-20cal - Broth 🐥
- 5 cal - 1 c lettuce 🥬
- 6 cal - 28g (1 oz) pickled onion (do this yourself! So easy! So good on everything) 🧅
- 7 cal - 1 c spinach 🥗
- 16 cal - 70g (1 c sliced) mushrooms
- 17 cal - 1/2 c kale
- 20 cal - 1 c zucchini 🥒
- 20 cal - 82g (1 c. cubed) eggplant 🍆
- 21 cal - 1 tbsp parmesan cheese 🧀
- 25 cal - whole tomato 🍅
- 25 - 148g (1 med) bell Pepper 🫑
- 30 cal - 78g (1 med) Carrot 🥕
- 30 cal - 116g (1 c) pumpkin
- 30-40 cal - 1/2 pack or can tuna 🐟
- 35 cal - 1/2 serving (1.5 oz) cod 🐠
- 36 cal - 1 c miso soup 🍲
- 37 cal - 40g shelled edamame
- 38 cal - 1 c Brussels sprouts
- 39 cal - 1/2 hard or soft boiled egg 🥚
- 39 cal - 1/2 serving (42g) halibut (white fish) 🐟
- 40 cal - 1 c arugula 🥗
- 40 cal - 186g (10 spears) asparagus
- 45 cal - 148g (1 med) broccoli 🥦
- 45 cal - 6 med raw oysters 🦪
- 45 cal - 3 oz/85g lite tofu
- 50 cal - 100g (1/2 small-med) sweet potato 🍠
- 50 cal - 1/2 corn cob 🌽
- 50 cal - 50g shrimp 🍤
Snacks 🍬
- 0-8 cal - pickles 🥒
- 5-10 cal - 1 tbsp salsa
- 17 cal - 1 passion fruit (18g)
- 23 cal - 1 tbsp hummus
- 25 - serving seaweed snack
- 25 - 1 med bell Pepper 🫑
- 30 cal - 22 Organic Yogis (okay technically this is baby food but it’s just freeze dried Greek yoghurt and fruit so shut up it’s good) 🍓🍌
- 30 cal - 300g/1 Cucumber 🥒
- 35 cal - 1 cutie (small orange/tangerine) 🍊
- 40 cal - 1 light babybel 🧀
- 47 cal - 1.5 c Air popped popcorn 🍿
- 50 cal - 6 oven-baked parm crisps 🧀
- 50 cal - >1/2 c unsweetened apple sauce 🍎
- 50 cal - 3 dried apricots 🍑
- 50 cal - 15 pistachios 🌰🥜
Dessert 🎂
- 0 cal - Diet Root Beer (I don’t care that it’s a drink! It’s so insanely sweet and it kicks the ass of my cravings. Also, my list my rules. Sue me) 🍺
- 5 cal - serving Sugar Free Jello 🍮
- 5 cal - 1 tbsp Hershey’s Sugar Free Syrup 🍫
- ~14 cal - WHOLE BOTTLE Too Tarts sweet sour spray candy (so a few sprays is just 0-3 cal)
- 20 cal - 2 tbsp Frozen Cool Whip Lite (seriously, eat this frozen) 🍨
- 20-50 cal - baked fruit (bake some peaches, apples, etc. and mix with Splenda, cinnamon, etc.) 🍑🍎
- 23 cal - fun size sweet tart pack
- 25 cal - no sugar added small outshine popsicles 🍧
- 25 cal - 1 pack smarties (American) 🍬
- 35 cal - swiss miss reduced calorie hot chocolate ☕️🍫
- 40 cal - small Outshine Popsicles 
- 40 cal - 5 sugar free hard candies 🍬
- 42 cal - 1 Hershey assorted mini 🍫
- 43 cal - fat free green yoghurt with sugar-free jam 🍧
- 46 cal - 2 regular marshmallows
- 48 - 8 mini Cinnamon Sugar skinny pop Rice Cakes
- 50 cal - 1-2 squares dark chocolate 🍫
- 50 cal - 2 Dum dum suckers 🍭
- 50 cal - ~25 sugar free jelly beans
- 50 cal - halo top pops (lots of flavors) 🍦
Miscellaneous
- 0-2 cal - any herb/spice 🌿
- 4 cal - 1 clove garlic 🧄
- 5 cal - 1 stick sugar free gum
- 50 cal - 1/4 container White cheddar seasoning (2 cal per 1/4 tsp) 🧀🧂
- 50 cal - 10 sugar free mints 🌱
Disclaimer: actual calorie counts many vary depending on serving, brand, tracker, etc.