Here are some easy swaps you can make to cut calories in your meals: 1. Replace white rice with brown rice or quinoa. 2. Use whole wheat pasta instead of regular pasta. 3. Choose lean proteins like chicken or fish over higher-fat options like red meat. 4. Opt for low-fat dairy products like Greek yogurt or skim milk. 5. Use cooking spray or a small amount of olive oil instead of butter or margarine.