11. Dump the drizzle. Instead of dousing a pan in oil before you stir-fry (240 calories for 2 Tbs.), mist it (20 calories per 2-second spritz). A Misto olive oil sprayer (you add the oil) costs about $10.
12. Do a veggie swap. Trade out higher-calorie ingredients, including pasta, rice, and meat, for vegetables twice a day and you'll save calories. For instance, cut half the beef in your lasagna or fajitas and replace with mushrooms. You'll never miss the meat -- promise.
13. Phase out fat. "Stir Greek-style yogurt into soup instead of adding sour cream for that rich taste," says Stephanie Clarke, R.D., co-owner of C&J Nutrition. You can also use a dollop in place of mayo in chicken or egg salad, or as a baked potato topper.
14. Forget family style. People who serve themselves out of a humongous bowl tend to eat significantly larger helpings than those whose meal was plated in the kitchen, says Dr. Wansink. The one food you want to serve tableside? Veggies, of course.
15. Season your sides. When you top steamed broccoli with 1 Tbs. butter you've added 100 calories. Instead, flavor veggies with oregano, a sprinkle of sea salt, or some lemon juice.