I’ll be honest, whipping up a delicious meal filled with healthy goodness first thing in the morning is the last thing on my mind. I can imagine three other things that take priority — they include sleep, sleep, and more sleep. So in a bid to help you enjoy that extra five minutes in bed while still being able to consume a very healthy breakfast, we’ve scoured five go-to weekday food swaps for you. After all, the weekend is meant for all brunch and a lot of bacon.
1. Swap orange juice for an orange.
Yes, orange juice is a delight, and that pulpy goodness can make me chipper for at least 20 minutes — but it clocks in at around 20 grams of sugar and 110 calories. Totally not worth it!
Instead, why not eat a whole orange? The fruit itself only has 60 calories and 12 grams of sugar (but it comes with other benefits, like fiber to prevent an insulin spike). Your body is already loving this change.
2. Swap butter for avocado.
Butter is dairy’s gift to the world. But slather it on toast too often and you’re setting yourself up for future heart problems. One tablespoon of butter clocks in a solid 102 calories, and sadly the yellow goodness has very little nutritional value. However, there is hope!
Nature’s answer to creamy heaven is the joyful avocado. While an avocado is about 160 calories, the nutritional benefits alone will put on a smile one your face. Fueled with good fats, you’ll stay fuller for longer, and your body will thank you in the long run.
3. Swap flavored yogurt for fresh fruit flavoring.
While flavored yogurt is yummy, it is packed with added sugar that really isn’t needed or healthy. Instead, why not try plain Greek yogurt and add your own toppings. My personal favorite is fresh berries, a few crushed pistachios, and a sprinkle of cinnamon.
4. Swap cereal for oats.
As fun as the cereal aisle can be, it’s time to leave the box of fun (and high sugar content) at the grocery store. Now, we are channelling our inner grandma when we tell you to swap the cereal for oats! And we’re talking the traditional kind with no added flavoring. Spice it up with a drizzle of honey and cinnamon — your body will be thanking us later!
5. Swap lattes for a lighter energizing drink.
Now, this may throw some of you, but we have faith it is a swap that you’ll eventually adore. Lattes and flat whites clock in at a solid 110 calories, while their skinnier friend, the cappuccino, is about 75 calories. Swap out these creamy drinks for a black coffee, which is only two calories. And if you need a splash of milk, that takes you up to 32 calories. Definitely a swap worth considering!
This article originally appeared on our sister site, Now to Love.