Simple swaps for weight loss

Low-carb chilli con carne in pan with cauliflower rice

It’s easy to modify your favourite evening meals to make them suitable for weight loss.

We believe that making small, manageable changes to your diet is the easiest approach. We call these ‘simple swaps’ and it involves swapping foods that are either easy to overeat or less nutritious with equally-delicious veggies.

Embracing simple swaps is one of the fastest ways to improve nutrition we know, plus you can still enjoy the same food as everyone else.

Simple swaps for weight-loss

  • Swap RICE for cauliflower or broccoli rice
  • Swap POTATOES for roasted cauliflower or celeriac – or you could try cauliflower mash
  • Swap PASTA or NOODLES for courgetti
  • Swap TORTILLA WRAPS for iceberg lettuce wraps
  • Swap VEGETABLES GROWN UNDER THE GROUND for vegetables grown above ground

Why? Because rice, potatoes, pasta and breads contain significantly more calories and starch than the swaps we recommend. They're also much easier to overeat!

By the way, it’s pretty simple to make cauli or broccoli rice or mash – but we’re all for keeping it simple. Boiled or steamed florets are just fine, especially on a ‘school night’ and are delicious roasted in a little olive oil for something different!


Recipes using simple swaps...

All the flavour, but without the starchy carbs

Bowl of broccoli, cabbage and courgetti noodles

Whether you fancy a chilli or a spag bol – remember that the overall flavours come from the protein and the sauce – not the rice or pasta, so enjoy this served over a large serving of steamed, boiled or buttered greens instead.

Why? Because veggies grown above ground are mostly water and fibre and packed with vitamins and minerals.

Simple swaps recipes

Grated cauliflower and grated

Cauliflower or broccoli rice

Cut cauliflower or broccoli into small chunks. Place in your food processor and blitz in batches until it resembles the texture of rice. Alternatively, you could use a grater. Enjoy raw or stir-fry with a little olive oil for around 5 minutes.


Allow 1 large or 2 small courgettes per person. Trim the ends of the courgettes and use a spiralizer to create long, thin spirals. No spiralizer? Cut the courgettes into thin strips or use a julienne or potato peeler lengthways to peel the courgette into ribbons. Enjoy them raw or fry with olive oil for 1-2 minutes.

Bowl of courgetti noodle or pasta alternative
Bowl of cauliflower mash with butter and herbs

Cauliflower mash

Chop up the head of a cauliflower into small florets and place in a large pan or pot. Cover with water and heat until the water boils, before simmering for around 10 minutes. Drain and place the cauliflower in a food processor with your choice of add-ins. Process until smooth and serve!

Celeriac roasties/fries

Peel off the rough skin of the celeriac, then dice or chop into chip-shaped slices. Add the chopped celeriac to a bowl and coat with a good drizzle of olive oil, salt, pepper and any spices. Bake in the oven for around 30 minutes or until crispy.

Bowl of roasted celeriac with herbs

This blog is part 7 of 11 of our healthy eating & lifestyle for weight loss series.

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