Sana

1- Withe Rice

100g cooked rice
Calories = 216
Fat = 1.8g

Replace it with:

Bulgur
100g cooked bulgur
Calories = 151
Fat = 0.44g

2- Spagetti
100g Spagetti
Calories = 157
Fat = 0.92g

Replace it with:

Shirataki Noodles
100g shirataki noodles
Calories = 39
Fat = 1g



3- Sugar
100g White Sugar
Calories = 387
Fat = 0g

Replace it with:

Date Syrup
100g date syrup
Calories = 271
Fat = 0g

4- Cooking Cream
100g cooking cream
Calories = 345
Fat = 19.31g

Replace it with:

Full Fat Yogurt
100g full fat yogurt
Calories = 61
Fat = 1.55g

You can also use:

Full Fat Milk
100g full fat Milk

Calories = 64
Fat = 3.25g

5- Mayonnaise
100g mayonnaise
Calories = 390
Fat = 33.4g

Replace it with:

Soft/Silken Tofu
100g soft tofu
Calories = 55
Fat = 2.7g

You can also use:

Mashed Avocado
100g mashed avocado
Calories = 160
Fat = 14.66g
(healthy fat)

6- French Fries
100g french fries
Calories = 274
Fat = 14.06g

Replace it with:

Sweet Potato Fries
100g sweet potato fries
Calories = 165
Fat = 8.99g

7- Mashed Potato
100g mashed potato
Calories = 100
Fat = 3.54g

Replace it with:

Mashed Cauliflower
100g mashed cauliflower
Calories = 68
Fat = 4.97g

8- Pita Bread
1 pita bread
Calories = 124
Fat = 0.54g

Replace it with:

Lettuce Wrap
1 lettuce wrap
Calories = 75
Fat = 1.25g