Simple Ways to Lose Weight Without Dieting




Here are a few simple tips to cut those calories without going on a “diet.”


1.  Use a vinaigrette  instead of a creamy dressing

2. Use the the serving size of a dressing

3. Make your own sugar free low fat yogurt by using a plain yogurt with some sugar free jelly

4.  Eat an orange at breakfast instead of drinking orange juice

5.  Use fruit spread instead of butter on your toast, bagel, or english muffin (yikes, I love both!)

6.  Eat a whole grain waffle with light syrup, peanut butter, or fruit spread instead of a doughnut

7.  Use mustard instead of mayo

8.  Eat light ice cream instead of regular – choose the mint flavor & you’ll notice less of a difference

9.  Use diet or sugar free hot chocolate with fat free whip cream instead of the fully loaded version

10.  Use egg whites (or one egg white and one full egg) for your scrambled eggs or omelets

11.  At dinner, replace your starch with another vegetable

12.  Order a cheese only pizza instead of all those extra toppings

13.  Use regular salsa instead of the cheesy dip version

14.  Need a sugar fix?  Choose a peppermint patty or 3 musketeers instead of the peanut buttery or coconut versions

15.  Another alternative?  Chew on a piece of sugar free gum

16.  Drink cranberry juice instead of orange juice

17.  Choose cole slaw over macaroni or potato salad

18.  Use plain nonfat yogurt instead of oil and eggs in any recipe

19.  Eat a lean burger instead of a hotdog or sausage

20.  Choose a whole wheat english muffin with peanut butter instead of a blueberry, banana, or chocolate chip muffin

21.  Ordering on the run?  Order a grilled chicken salad with vinaigrette instead of the crispy chicken version

22.  Use 93% instead of the 80% or 73% hamburger for recipes using burger (tacos, stuffed peppers, meat sauce, etc)

23.  Use olive oil to sauté your vegetables instead of butter

24.  Choose a wrap instead of a sub

25.  Eat and apple with peanut butter instead of a bag of nuts or trail mix

26.  Choose a broth soup instead of a creamy soup

27.  Want to order fries?  Order a small or medium instead of the large or super size

28.  Use fat free milk in your coffee or tea instead of half & half or creamer

29.  Order turkey on your wrap or sandwich instead of salami, bologna, or ham

30.  Need a chocolate fix?  Drink chocolate milk using skim, 1%, or 2% instead of having a chocolate milkshake or ice cream

31.  Always choose the broiled version of seafood an chicken instead of the fried (haddock, shrimp, scallops, etc all come in a broiled version)

32.  Eat a handful of nuts instead a handful of crackers

33.  Use white or boneless skinless chicken breast instead of the dark meat (this goes for turkey too)

34.  Have a whole wheat roll or slice of bread instead of a crescent or biscuit

35.  Use humus instead of a cream

36. Check the serving size and stick to it

37.  Don’t eat in front of the TV (where you eat without thinking about it)

38.  Eat a 1/2 a piece of cake instead of a full size piece – and opt for a middle piece w/less frosting

39.  Use a smaller plate

40. Don’t clean your plate if you are full

41.  Take the stairs instead of the elevator

42.  Keep moving – swing your legs, tap your foot (yes, these actually burn calories)

43.  Use turkey or chicken sausage instead of pork

44.  Stop drinking soda – drink water instead (yes, that includes diet soda – it makes your crave salty snacks and doesn’t curb your sweet tooth (trust me I’m addicted!))

45.  Sleep in – extra sleep helps keep off those extra pounds

46.  Go to the mall instead of a movie (walking vs. sitting)

47.  Use nonfat cream cheese on your bagel or in recipes instead of the full fat version

48.  Only eat 1/2 of your bagel and save the rest for tomorrow

49.  At breakfast, choose ham instead of bacon or sausage

50.  Skip the meat, and have a vegetable version

51. Use spaghetti squash instead of spaghetti pasta

55.  Skip the cheese on your burger

56.  Use ground turkey or chicken instead of beef

57.  Use the smaller soft tortillas for recipes instead of the larger burrito versions

58.  Take those croutons or other high calorie toppings off your salad

59.  Use a nonstick pan for cooking vegetables or meat instead of using butter or oil

60.  Choose fresh fruit or frozen yogurt instead of ice cream

61. Doesn’t work for you? Order a small cone instead of a large (or order in a dish to skip the cone!)

62.  Want another ice cream alternative?  Freeze fruit and whip up into a sorbet once frozen (great for bananas, any berries, pineapple, etc)

63.  Freeze grapes for a cold snack instead of ice cream or frozen yogurt

64.  substitute applesauce for oil in any recipe

65.  Use vegetables instead of crackers or chips with your dips

66.  Choose canned fruit with juice instead of heavy syrup

67.  Eat a 100% frozen fruit bar instead of a popsicle or ice cream sandwich

68.  slice a banana and drizzle with chocolate syrup instead of and ice cream sundae

69.  Ordering soup?  Go for the cup size vs. a bowl

70.  Use lemon to season your seafood instead of tartar sauce

71.  Use an apple on your salad instead of croutons for something crunchy (Thanks, Rachel!!)

72. Choose more meatballs and sauce and a small portion of pasta

73.  Making lasagna?  Choose vegetables as your layers (zucchini or eggplant) instead of pasta

74.  Use skim milk instead of 2% or 1% milk

75.  Choose an oatmeal cookie over a doughnut or muffin


There you go!  75 ways to cut those calories without going on a diet.  I would love to hear if you have any other ideas!  Comment below.

This week’s Meal Plan 4/14

Here is this weeks meal plan.  Remember to make your list, check it twice, and stick to your budget.

Homemade pancakes (recipe here)
Homemade bagels  (recipe here) this makes 14 bagels, I use them for breakfast throughout the week
Toast and yogurt (bread recipe here)

Grilled cheese and tomato soup
Peanut Butter and Jelly
Turkey sandwiches
Vegetable soup
Bagel pizzas (made from leftover homemade bagels)

Baked Ziti (using my target pasta and sauce from here)
Grilled chicken Paninis (homemade tortillas, recipe here)
Sloppy Joes
Chicken and mushroom Teriaki
Homemade Pizza (dough recipe here)
Hamburgs and hotdogs (on the grill!! woohoo!!)

Molasses cookies
homemade granola bars
Yogurt (I got them at Sam’s club for a great deal, see here )

Here’s what I bought:

Sams Club
Gogurt x 2 = 8.76
Salad $2.98

Milk x 3=$6.45
Rolled Oats $2.19
Ranch dressing $1.29
Tomato soup $0.59 x 3 = $1.77
Hamburg buns $0.99
Hotdog buns $0.99
Hotdogs $1.29
Turkey $3.98
Chicken bouillon $1.89
Cereal $1.59
Flour $1.59
Sugar $2.15
Butter x 3 $1.99=$5.97 (on sale at aldis this week, that’s why I bought 3)
Honey $3.59
Teriaki sauce $1.99

Pasta $1.19
Sauce $1.80
Mushrooms $0.59
Total = $53.01

And there you have it!  That’s what the Perry’s will be eating this week.  I stayed under my $55 budget,  stay tuned for some great recipes this week! Remember to shop your cupboards first before you go shopping.  Oh, and someone told me one time not to go shopping while you’re hungry, it’s true! If you shop when you’re hungry, you’ll end up with a lot of JUNK FOOD! So, head on out and stick to that budget, you can do it!





This Weeks Meal Plan


I have a family of 6, and I spend $200-220 each month on groceries. This wasn’t always the case though.  I used to spend a lot more.

Years ago I went to my friend Angela’s house and her entire basement was filled with canned goods that she canned herself, and her freezer was full of meat that they had raised and processed themselves.  She told me that she rarely goes to the grocery store because she didn’t need to go.  Then I could feel my eyebrow raise! What! I was going to the grocery store every other day and spending a lot!  She was self-sufficient, and I was inspired!  She baked her own cookies, made her own donuts, canned her own soups.  You name it and she made it herself.  She was the ultimate housewife and homemaker! (She now lives in Africa where she and her husband are missionaries to children there, and I’m sure she is still the ultimate housewife and homemaker!)

I was determined to be more self sufficient.  Now I only buy what I can’t make cheaper myself, or things that are a pain to make yourself, like mayonnaise or butter.  I’ve made them myself and in my opinion…NO THANKS! I’ll pay a couple bucks for the mayo and save my sanity! I watched the show extreme cheapskates, and the woman stopped buying toilet paper and instead used cut up rags that she washed and reused.  Those kind of things, like I said, I’ll pay the money and save my sanity!


Each week I will post my meal plan for the week and show you how I save on groceries and what I’m making that week. If you are looking to lower your grocery budget, read my post here.


There are 2 things that I do to save money on meat.

1.   We raise our own beef, natural grass fed, no hormone, BEEF! I love knowing what’s in my meat! We raise a beef cow each year and end up spending less than $2 a pound for all of our meat.

2.  I buy chicken from a Mennonite woman who buys and sells it at wholesale price.  I paid $1.69 lb for my boneless skinless chicken, and that was the highest that it’s been.  I also buy cheese from her in bulk.   If any of you live in my area, message me and I’ll try to help you save with your meat purchases.  In the long run, both of these save me lots of money on my grocery bill.

Here’s my Meal plan this week:


Oatmeal (I make oatmeal packets, I’ll show you the recipe this week)
Homemade bagels (recipe coming, they’re in the oven right now)
Homemade breakfast wraps
Homemade Pancakes

Chicken Salad
Turkey Sandwiches
Chicken wraps
Homemade mac and cheese
Grilled cheese with tomatoes

Mexican lasagna (use homemade tortillas recipe here)
Sweet and Sour chicken and rice
Chicken and vegetable soup (enough for 2 meals, we eat one meal and then I freeze the rest)
Spaghetti and meatballs

Chocolate chip cookies
homemade granola bars
rice crispie treats

So there you have it, that’s what the Perry’s will be eating this week.  Every Sunday I bake a triple batch of cookies that I put in the kids lunches, and use for snacks all week.  Every Monday my kids and I whip up a batch of homemade bread (4 loaves), and this will be served with dinners for the week.  I buy a big bag of lettuce mix from Sam’s club each week that I use for dinners as well.  In the summer I can carrots, beans, and applesauce, and use those throughout the year.  Even if you can’t can in the summer, you can still buy cheap canned veggies from the store each week.

What I bought
Romaine Mix Salad from Sam’s Club- $2.98

tortillas $0.99
1 pound sliced turkey $3.98
egg noodles $1.29
Milk x 3 =$6.45
elbow macaroni $0.99
Tomatoes =$1.29
box of rice $1.59
Spaghetti noodles $0.79
Chocolate chips $1.69
yogurt coupon here $3.90
marshmallows $0.99
Rice cripies $1.39
butter x 2 $4.38
Spaghetti sauce x 2 $1.98
Total $34.68

Ok so I understand that most of you don’t have a freezer full of beef and chicken, so even if you have to buy them, you could still keep your grocery budget well under $100 this week.  I budget $55 for groceries, since I only spent $35, I’ll save the $20 toward next week.  You might be wondering where I came up with the ingredients for the rest of my meals, well first I shop my pantry and my fridge, and use what I have before I buy more.  See what you have before you head to the store so you don’t buy more than you need.