5 Healthy Diet Food Swaps

January can be such an exciting month when you come up with so many plans and resolutions for the new year – but come end of January, that fresh produce and those huge water bottle jugs seem a bit less enticing. 

So, how can this year be the year that is different? One of my favorite rules of thumb – don’t cut out the stuff you love… instead, find a healthier way to enjoy it, or a healthier alternative to swap it out with. If your normal weekly routine is take-out pizza every Friday, try swapping it out for MegaFit Cauliflower Crust Pizza for half of the carbs and double the protein. 

Along with Cauliflower Crust pizza instead of regular pizza, here are a few of my go-to swaps:

Sweet potatoes instead of Potatoes

It’s no mystery that sweet potatoes are loaded with vitamins and minerals that are nutritious for your body. Not to mention they are delicious when you fix them up the right way. Try cooking them in an airfryer with a light sprinkle of sea salt, total game changer!

Cauliflower Rice instead of White Rice

White rice is not bad for your body, despite what most people think. But, if you’re looking for something with more nutritional value and less carbs, cauliflower rice is the way to go. 

Veggies and Rice Cakes instead of Chips

If you’re like me, sometimes you just need something to munch on. I love taking a rice cake and topping it with fresh Avocado and seasoning, or just some almond butter and fresh fruit. Carrots, bell peppers, and cucumbers, also make a great crunchy snack when you dip them in a low-cal yogurt dressing. 

Smoothie Bowls instead of Fro-Yo

 One of the easiest ways for me to get a solid serving of fruit AND protein is making a smoothie bowl. I use frozen bananas to thicken my base with a little non-dairy milk or water, and then I add any additional fruits, greens, and protein powder. After blending it all together, I pour it in a bowl and top it with berries, chia seeds and a little coconut. There are so many nutritional benefits, not to mention it’s delicious. 

MegaFit Protein Treats instead of Sugary Treats

If you’re craving something sweet, there are plenty of options to satisfy your sweet tooth without sabotaging your diet. MegaFit Meals offers Protein Cheesecake- with no added sugars and almost 12g of protein per cheesecake- which makes a perfect low-cal sweet snack. They also offer Cookie Dough and Peanut Butter Protein Bites sweetened with pure maple syrup and honey.


When we deprive ourselves by completely removing something that we once really enjoyed – it usually results in a binge episode, which will most likely leave you feeling a bit of regret and sickly full.

Instead of thinking of a healthier lifestyle as having to deprive yourself of the things you love, think of the positive things that will come with it. Deprivation can sound so depressing – restricting, giving up… there is nothing fun about that! 

Instead, focus on the positives like how a pizza with cleaner ingredients could better bless your body through providing more protein to strengthen your muscles, vitamins & minerals from the cauliflower crust, and fresh, clean, toppings so you know exactly what you are putting into your body. 

The food we are putting in our bodies is the FUEL we use to function. It is so important to put clean fuel in, in order to get the best performance out! Although generally we think of performance as aesthetically – proper fuel for our bodies also provides mental clarity, hair/skin/nail health, higher energy levels, and clear digestion. This week, try to make one or two small swaps in your favorite meal to bless your body! 

Brittany Burress, B.S., ACE-CPT

Mega Gym Inc Personal Training Coordinator