Originally Posted by 3cannondales

Easy substitutions: whole wheat breads instead of white flour. Once you try it, you'll realize how tasteless and textureless white bread is. Same with brown rice and white rice.
Instead of beef and pork, use turkey, chicken and fish as your protein sources.
Instead of eggs, substitute egg whites - all the protein - NONE of the fat.
Cut back on any of the greasy foods. If the fat solidifies when it's chilled (unless it's olive oil) it's not good.
Some veggies can be worked into your diet without trying. Add some spinach into anything and everything - egg dishes, tomato dishes, pasta, whatever - it cooks down to nothing and adds a ton of nutrients. Add zucchini to pasta sauce too. Eggplant too.