1. Make a low-cal coffee drink Get your caffeine fix using fat-free milk and vanilla extract. Those creamy, indulgent chain coffee drinks are a sweet way to start the day. Sadly, they’re pretty much dessert in a cup—many have upward of 400 calories (yikes!). This DIY version has just 100 calories, yet it’s completely sweet and satisfying. Place 1 cup strongly brewed coffee (cold or hot), 1¼ cups fat-free milk, ¼ cup soy creamer (or other low-cal creamer), and ½ teaspoon vanilla extract in a pitcher or 4-cup measuring cup and stir to combine. Dust with unsweetened cocoa powder and serve over ice or drink warm.Nutrition per serving (makes two 1½ cup servings): 100 calories, 6 g protein, 11 g carbohydrates, 3g fat (6g saturated), 3 mg cholesterol, 0g fiber, 120 mg sodium
  2. Cook veggies you’ll crave Add a little oil and vinegar to make your produce burst with flavor. Brussels sprouts get a bad rap for being bitter and bland. But maybe you’re cooking them the wrong way! Mellow out their pungent flavor by using healthy fat and a bright-tasting acid. A little fat (try extra virgin olive oil) makes them more satisfying because fat is slow to digest, sending out appetite-suppressing hormones for a longer period. Using vinegar is another great way to add a layer of flavor while neutralizing any bitterness.  MORE: 14 Ways To Make Veggies Less Boring
  3. Add protein to pancakes Swap yogurt for water to make a creamier, more nutritious batter. If you’re making pancakes or waffles, instead of whipping up your mix with water, use ½ cup of reduced-fat yogurt for a 5 g protein boost. Want even more protein? Add in just 2 tablespoons of flaxseed for another 3 g of protein, along with omega-3 fatty acids to keep you fuller longer.
  4. Give tuna salad a twist Toss in chile peppers, cilantro, or wasabi to add a kick to your sandwich. Make a protein-packed midday meal by modernizing your tuna or egg salad sandwich. Toss diced celery into tuna salad for a big crunch, or change it up with chopped jalapeno or fragrant mint, which adds fresh flavor so you can use less fatty mayo. To amp up egg salad, mixing a teaspoon of chipotle chile in adobo sauce, along with a few tablespoons of freshly chopped cilantro. You can also use wasabi paste that comes in a handy tube. Just squeeze 1 teaspoon into your egg or tuna salad to add heat and a sharp kick. To cut down on the fat in mayo, mix low-fat mayo with other low-fat, high-protein dairy products such as plain yogurt, kefir, or cottage cheese.
  5. Add heat to meals Pick a chile pepper to suit your taste buds. Hot chiles and chile-rich sauces not only spice up meals but have a beneficial effect on the body: They boost metabolism by increasing body temperature. Health experts say that eating hot chiles can temporarily raise metabolism, torching more calories as you nosh and even for hours afterward. Try using the following:Chipotle chile in adobo sauce: a smoked dried jalapeno chile pepper packed in a savory tomato sauce. It has a medium spice level, depending on how much chili you add to your dish.Sriracha: a Thai hot sauce with a vinegary tang. It’s hotter than chipotle and has a less complex taste.Hot Hungarian paprika: If you’re a fan of paprika, this has the same smoky flavor but with extra zip. MORE: Healthy Indian Food Made Easy
  6. Try this healthy pizza trick Get a nutrition boost from whole wheat crust. Whole wheat pizza dough makes a delicious last-minute dinner—and packs plenty of heart-healthy fiber into your meal. You can find whole wheat frozen pizza dough in the freezer section of your supermarket, or let your food processor do the work.
  7. Make veg comfort food Three simple ingredients create hearty vegetarian fare. You won’t miss steak and potatoes (and all the fat and calories) if you make hearty vegetarian fare. Just follow these three simple steps to making stick-to-your-ribs meatless suppers.1. Start with a whole grain, like short-grain brown rice, quinoa, or whole wheat couscous. These grains have a chewy, almost meaty texture and fill you up with extra fiber that the white stuff can’t deliver.2. Add spices, citrus, and fresh herbs to perk up any vegetarian fare. Lemon zest and juice create tanginess, while fresh basil adds cool, fresh flavor to tomato-based dishes.3. Choose a meat-free protein source to add to your dish. Beans are the ticket: They’re inexpensive and high in protein, fiber, iron, and folate. You can add kidney beans, chickpeas, black beans, or white beans to create a hearty, chunky texture to any soup, rice dish, or spread.  MORE: 5 Meatless Mouthwatering Main Dishes
  8. Try an alternate Alfredo Simple swaps make guilt-free Italian sauces. Creamy Alfredo sauces are comfort food heaven, but they may also be napalm for your diet. Fat-free plain Greek yogurt, eggs, and Parmesan turn this fatty sauce into a healthier Alfredo. If you crave meaty flavor, substitute turkey bacon for a low-fat alternative to your favorite carbonara recipe to get the same savory taste. Just be sure to use whole grain pasta and sneak in peas, tomatoes, broccoli, and other veggies whenever possible. MORE: 20 Heart-Healthy Comfort Food Recipes