Swap your way to fewer Points
Similar taste, more nutrition, less to track.
Just add fibre
How to sneak the nutrient into meals to feel fuller and save Points.
Fibre-filled swaps
What you’re having | Fibre-filled switch |
|---|---|
Jelly in a PB&J | Berries or a mashed banana |
Mayo on a sandwich | Hummus, avocado, or fat-free refried beans |
Chips or pretzels | Air-popped popcorn or baked kale chips |
Ice cream | Frozen, puréed banana (a.k.a. “nice” cream) |
Cream or whole milk in soups and sauces | Puréed cauliflower (start with the riced veg for a smoother finish) |
Croutons | Air-fried or roasted chickpeas or edamame |
What you’re having | Fiber-adding upgrades |
Burgers | Mix diced mushrooms or grated carrots. |
Grilled cheese | Grated zucchini or finely chopped broccoli. |
Pasta | Go 50-50 with spiralized zucchini or spaghetti squash. |
Pasta sauce | Stir in puréed white beans for a creamy sauce. |
Chocolate cake or brownie batter | Blend in puréed black beans (bonus: they make desserts extra moist). |
Nachos | Line your dish with chips and bell pepper wedges. |
Send eggs undercover
The ZeroPoint® hero makes delicious dupes.
Pancakes: Mix two eggs with a mashed ripe banana to make a 3-Points batter.
Noodles: Cook a stack of superthin omelets then cut into ribbons.
Sliders: Slice hard-boiled eggs in half and stack with turkey, tomato, arugula, and mustard.
Wraps: Blend eggs with baby spinach and cook in a superthin layer for a 0-Points sandwich wrap.
Make all-star trades
Instead of this | Use this |
|---|---|
Dough for pizza, donuts, bagels, pretzels… | Two-ingredient dough (nonfat Greek yogurt + self-rising flour) Saves up to 2 per serving |
Excess olive or canola oil when in salad dressing or when preventing stir-fry veggies from sticking | Low-sodium chicken or veggie stock Saves up to 4 per tbsp |
Mayo, milk, or cream in salad dressings, dips, soups, smoothies, and desserts | Silken tofu (puréed) Saves up to 7 per 2 tbsp |
Mayo in salads, sour cream in chili, tacos, or dips | Nonfat Greek yogurt Saves up to 7 per 2 tbsp |
Ricotta or other cheeses in baked pasta or mac & cheese; mayo in dips and salads (puréed); ice cream | Nonfat cottage cheese Saves up to 6 per serving |
Oil or butter for sautéing or searing | Olive oil cooking spray Saves up to 6 per tbsp |
Regular peanut butter | Powdered peanut butter Saves up to 6 per 2 tbsp |
Hot take: Air fry (almost) everything
The time-saving, Points-shaving appliance is the ultimate hack for maximizing crispiness without a lot of oil. A few tips:
Place food in a single layer in the basket or on the rack.
Spray lightly with cooking spray.
Flip or shake food in the basket halfway through cooking.
No air-fry instructions on a package or not sure how to cook something? Set the temp at 375 degrees and check for doneness every five minutes or so.
Hack your grocery list
Cheese: Choose feta, blue, or other strong flavours—or get grated over sliced; a little goes a long way.
Plant-based milk: The most important word on the label: unsweetened.
Rice: Not a fan of cauliflower rice? Try bulgar (3 Points per cup versus rice’s 6), pearl barley (4 Points per cup), or couscous, quinoa, or farro (5 Points each).
Tortillas: Corn versions are lower in Points than flour—as are those labeled “low carb,” “high fibre,” or “high protein.”
Pasta sauce: Check labels for those low in fat and with no added sugar.
Pasta: Whole-wheat, chickpea, and lentil noodles save 1–2 Points per cup.
Pickles: Pick those with no added sugar.
Nuts: Go with almonds or pistachios over peanuts or walnuts to save 1–2 Points. (Bonus: Shelling pistachios slows you down, helping you feel more satisfied eating less; sliced almonds will go further in a recipe.)
Tuna: Get yours packed in water versus oil; even if you drain excess, you’ll save 3 Points.
Ground turkey or chicken: Only breast or white meat or “99% fat-free” is 0 Points.
Steak: Trade fattier cuts for lean filet, flank, or top sirloin.
Pork: Tenderloin is only 2 Points per 3 oz versus 6 Points for shoulder.