Mayo, salad dressing, coleslaw, hash browns, butter spreads, french fries, and sour cream -- it's easy to pack on the pounds from consuming too many calorie-laden condiments and side dishes. But fortunately, a few easy swaps will enable you to maintain flavor while dropping calories (and inches!). Take a look at the sample menu below -– I've trimmed 1,745 calories simply by tweaking the side dishes and condiments that accompany this breakfast, lunch, and dinner.

BREAKFAST:

ORIGINAL MEAL: Scrambled eggs with ¾ cup hash browns, 2 strips bacon, two slices toast with butter, and a cup of coffee with 4 TB half-n-half and 2 teaspoons sugar.

BETTER MEAL: Scrambled eggs with ¾ cup fresh fruit salad, 2 slices toast with reduced-fat margarine spread, and a cup of coffee with 4 TB skim milk and one teaspoon sugar.

Savings on just condiments and sides = 645 calories!

LUNCH:

ORIGINAL MEAL: Turkey/cheese sandwich with 1 TB mayonnaise, a 1/2-cup scoop of coleslaw, and french fries w/ ketchup.

BETTER MEAL: Turkey/cheese sandwich with mustard, ketchup, or reduced-fat mayonnaise; one cup of vegetable soup; sliced lettuce and tomatoes, plus pickles.

Savings on just condiments and sides = 520 calories!

DINNER:

ORIGINAL MEAL: Chicken with mixed vegetables; salad with croutons and creamy dressing; one baked potato with butter and sour cream.

BETTER MEAL: Chicken with mixed vegetables; salad (no croutons) with low-calorie dressing; one baked potato with reduced-fat sour cream or marinara sauce.

Savings on just condiments and sides = 580 calories!