For breakfast, skip the muffin, which can pack 400 calories or more, and opt for a serving of quick-cook oatmeal with skim milk (190 calories total).
More of a cereal lover? Trade in one cup of granola — which can pack upwards of 350 calories — for a one-cup, 110-calorie serving of whole grain Cheerios with half of a sliced banana (about 50 calories).
For your beverage, downsize from a 12-ounce cup of fruit juice to a 6-ounce portion and save another 85 calories.
On the weekends, instead of ordering the usual three-egg, ham and cheese monster omelet with home fries, toast and butter, ask for an egg white frittata with extra veggies, light cheese and a side of fruit. The choice will save you more than 400 calories!
Calories cut: 275-400
