High-protein swaps, with the numbers

Swap 01

Sour cream or light sour cream → nonfat Greek yogurt

“Same tang and body.”

+7.8 g protein (4.3×) · −139 kcal · −19 g fat per 100 g vs sour cream

+6.7 g protein (2.9×) · −77 kcal · −10.2 g fat per 100 g vs light sour cream

Swap 02

Mayonnaise or light mayo → nonfat Greek yogurt

“Creamy without the oil — season it a touch more.”

+9.2 g protein (10.2×) · −621 kcal · −74.4 g fat per 100 g vs mayonnaise

+9.8 g protein (25.5×) · −179 kcal · −21.8 g fat per 100 g vs light mayo

Swap 03

Heavy cream or half-and-half → cottage cheese (2%)

“Blend it smooth first; it melts into sauces like cream.”

+7.6 g protein (3.7×) · −259 kcal · −33.8 g fat per 100 g vs heavy cream

+7.3 g protein (3.4×) · −50 kcal · −9.2 g fat per 100 g vs half-and-half

Swap 04

Part-skim ricotta or ricotta → cottage cheese (2%)

“Blend it or leave it curdy — baked pasta can't tell.”

−1 g protein · −57 kcal · −5.6 g fat per 100 g vs part-skim ricotta

+2.9 g protein (1.4×) · −69 kcal · −7.9 g fat per 100 g vs ricotta

Swap 05

Cream cheese → light cream cheese

“Same richness.”

+1.6 g protein (1.3×) · −142 kcal · −17.7 g fat per 100 g

Swap 06

Ground beef (80/20), ground beef (85%) or ground beef (90%) → ground beef (93%)

“Leaner mince — brown it hard for flavour.”

+3.7 g protein (1.2×) · −102 kcal · −13 g fat per 100 g vs ground beef (80/20)

+2.3 g protein · −63 kcal · −8 g fat per 100 g vs ground beef (85%)

+0.9 g protein · −24 kcal · −3 g fat per 100 g vs ground beef (90%)

Swap 07

Ground pork → ground turkey (93%)

“Lean turkey takes the seasoning just as well.”

+0.7 g protein · −68 kcal · −7.7 g fat per 100 g

Swap 08

Bacon → turkey bacon

“Crisp it in a dry pan; same smoke, less fat.”

+2.2 g protein · −167 kcal · −20.2 g fat per 100 g

Swap 09

Pepperoni → turkey pepperoni

“Still curls and crisps, much leaner.”

+11.8 g protein (1.6×) · −261 kcal · −34.8 g fat per 100 g

Swap 10

Dry pasta → chickpea pasta

“Cook it 1 minute less.”

+6.6 g protein (1.5×) · −32 kcal · +4.8 g fat per 100 g

Swap 11

Flour tortillas → high-fiber tortillas

“High-fiber wraps fold and crisp the same.”

+3.4 g protein (1.4×) · −143 kcal · −2.2 g fat per 100 g

Swap 12

Whole milk or 2% milk → ultra-filtered milk

“Ultra-filtered milk, same pour.”

+2.2 g protein (1.7×) · −29 kcal · −3.2 g fat per 100 g vs whole milk

+2 g protein (1.6×) · −18 kcal · −2 g fat per 100 g vs 2% milk

Swap 13

Fresh mozzarella → part-skim mozzarella

“Melts and pulls the same, more protein per bite.”

+1.6 g protein · −4 kcal · −2.3 g fat per 100 g

Swap 14

Cheddar → reduced-fat cheddar

“Sharp flavour — grate it fine.”

+4.5 g protein · −87 kcal · −12.9 g fat per 100 g

Swap 15

Mexican cheese blend → reduced-fat Mexican cheese

“Same melt on tacos and bakes, lighter.”

+1.2 g protein · −102 kcal · −12.7 g fat per 100 g

Swap 16

American cheese → reduced-fat American cheese

“Still melts like it should on a burger.”

+6.5 g protein (1.4×) · −191 kcal · −24.8 g fat per 100 g