Swapping out some ingredients can save you hundreds of calories without sacrificing the taste.

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Greensboro, N.C. -- Eat better, drop the pounds! It's not rocket science, but sometimes healthy food tastes like rocket fuel.

A big part of weight loss is changing bad eating habits. The Bridal Beauties group is learning how to keep the foods we love without packing on the pounds. So, WFMY News 2's Tracey McCain invited Certified Sports Nutritionist Tenika Joyner to share her healthy food tricks on the Good Morning Show.

"Just swapping out some ingredients can save you hundreds of calories without sacrificing the taste," said Joyner, owner of FitGourmet by Tenika.

Wednesday Joyner helped us make a healthy breakfast, lunch and dessert.

The recipes are below. To get in contact with Joyner call 336-688-2687.

Breakfast: Protein Pancakes

1 scoop Protein Powder

1 tbsp. Whole Wheat or Almond Flour

½ Cup Unsweetened Almond Milk

Heat skillet and and pour batter mix and voila. Add Blueberries, Strawberries, Banana to top off this healthy energy packed breakfast.

For two pancakes: 86 calories, 13.6 grams of protein and 5 total carbohydrates.

Lunch: Shrimp & Pesto Pasta

8 ounces Whole-Wheat Fettuccine

1 Pound Asparagus (4 cups)

1 Pound Shrimp

1 Cup Dry Wine

2 Teaspoons Avocado Oil

l¼ Cup Pesto

½ Cup Sliced Sweet Peppers

Boil Fettuccine for 3 minutes. Add asparagus spears cook for 3 minutes. Drain return to pot. Stir in peppers and Pesto. In large skillet heat oil, add shrimp (cook 3 minutes) on medium heat. Add wine increase heat to high, continue cooking shrimp until wine is reduced (about 3 minutes). Add shrimp and reduction to the pasta (toss to coat)

303 calories, 8 grams fat, 32 grams carbohydrates, 21 grams protein

Dessert: Chocolate Protein Brownie

1-2 Scoops Chocolate Protein

1 Cup Egg Whites

1 tbsp Peanut Butter

Bake at 400 for 15 mins

64 Calories, 5 grams fat, 2 carbohydrates, 12 grams protein

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