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Mayonnaise is the go-to condiment for nearly every sandwich, the base for countless dressings, and the “glue” that holds together chicken, turkey, and tuna salads. No wonder America is so fat; mayo is also one of the most calorically dense, and nutritionally empty, foods you can eat.
For most recipes, one easy ingredient swap can give you the satisfaction of your favorite lunch foods with up to half the calories. Not only will you also cut your fat intake in half, but with many of the substitutions suggested here, you’ll also reap the benefits of additional fiber and protein. Throw away your mayo and give your waistline a break—not to mention a better tasting lunch.
Totals: Calories: 608, Protein: 39g, Fat: 73g, Carbohydrates: 4g, Fiber: >1g
Totals per serving: Calories: 152, Protein: 9.75g, Fat: 18.25g, Carbohydrates: 1g, Fiber: >1g
Totals: Calories: 326, Protein: 43g, Fat: 38g, Carbohydrates: 12g, Fiber: 4g
Totals per serving: Calories: 82.5, Protein: 10.75, Fat: 9.5g, Carbohydrates: 3g, Fiber: 1g
By swapping ¼ cup of mayonnaise for ¼ cup of hummus, you cut your calories and fat in half while also adding a few extra grams of protein. Plus, there is the added bonus of getting a little fiber in your new egg salad with the hummus that mayonnaise doesn’t have.
Totals: Calories: 1,689, Protein: 99g, Fat: 139g, Carbohydrates: 16g, Fiber: 7g
Totals per serving: Calories: 844.5, Protein: 49.5g, Fat: 69.5g, Carbohydrates: 8g, Fiber: 3.5g
Totals: Calories: 675, Protein: 99g, Fat: 23g, Carbohydrates: 14g, Fiber: 6g
Totals per serving: Calories: 337.5, Protein: 49.5g, Fat: 11.5g, Carbohydrates: 7g, Fiber: 3g
Changing just two ingredients from the traditional chicken salad recipe cuts calories by more than half while keeping protein and fiber the same. Using carrot strips instead of slivered allows you to keep the crunch and Greek yogurt binds it together as mayonnaise would—without the astronomical amount of fat.
Totals: Calories: 648, Protein: 48g, Fat: 47g, Carbohydrates: 6g, Fiber: >1g
Totals per serving: Calories: 216, Protein: 16g, Fat: 16g, Carbohydrates: 3g, Fiber: >1g
Totals: Calories: 460, Protein: 50g, Fat: 24g, Carbohydrates: 12g, Fiber: 9g
Totals per serving: Calories: 153, Protein: 17g, Fat: 8g, Carbohydrates: 4g, Fiber: 3g
Avocado can bind your tuna salad the same way that mayonnaise can in a much healthier way, while also adding fiber and healthy fats to your lunch.
Totals: Calories: 800, Protein: 13g, Fat: 81g, Carbohydrates: 4g, Fiber: 0
Totals per serving: Calories: 100, Protein: 1.6g, Fat: 10g, Carbohydrates: 0.5g, Fiber: 0g
Totals: Calories: 267, Protein: 29g, Fat: 12g, Carbohydrates: 8g, Fiber: 0g
Totals per serving: Calories: 33, Protein: 3.6g, Fat: 1.5g
Using Greek yogurt instead of mayonnaise and sour cream in this dressing will allow you to keep the flavor and not the calories and fat while again increasing protein. Omit the lemon juice since Greek yogurt is a bit on the tangy side.