--- title: What Are Flex Calories And How Do I Use Them? description: Flex calories can be helpful when hunger strikes. --- [Skip to content](https://healthy.seattlesutton.com/knowledge/what-are-flex-calories-and-how-do-i-use-them#main-content) [![40Years-SeattleSuttons-Logo](https://healthy.seattlesutton.com/hs-fs/hubfs/40Years-SeattleSuttons-Logo.png?width=225&height=85&name=40Years-SeattleSuttons-Logo.png)](https://seattlesutton.com/) - [YOUR HEALTH](https://seattlesutton.com/your-health/) Show submenu for YOUR HEALTH - [WEIGHT LOSS](https://seattlesutton.com/weight-loss/) - [HEART HEALTH](https://seattlesutton.com/your-health/) - [DIABETES](https://seattlesutton.com/diabetic-friendly/) - [KIDNEY DISEASE](https://seattlesutton.com/kidney-friendly-renal-diet/) - [DIVERTICULOSIS](https://seattlesutton.com/diverticulosis-diet/) - [WELLNESS](https://seattlesutton.com/wellness/) - [MOTHERHOOD](https://seattlesutton.com/motherhood/) - [DIETARY RESTRICTIONS](https://seattlesutton.com/dietary-restrictions/) - [REVIEWS](https://seattlesutton.com/reviews/) - ABOUT US Show submenu for ABOUT US - [OUR MISSION](https://seattlesutton.com/mission) - [LOCATIONS & DELIVERY](https://seattlesutton.com/locations-delivery) - [BLOG](https://seattlesutton.com/blog/) - [FAQ](https://healthy.seattlesutton.com/knowledge?_gl=1*1y6rud4*_gcl_au*MTQ2MjMzMTkxOC4xNzU3OTUwMDEw*_ga*MTA4MjAyNjE3LjE3NTc5NTAwMTA.*_ga_VLSQLSYQ7Z*czE3NTg3NDQzMTckbzExJGcxJHQxNzU4NzQ5NDUwJGoyMCRsMCRoNjE4MDY5OTk.) - [PLANS & PRICING](https://seattlesutton.com/plans-pricing) - [MENUS](https://seattlesutton.com/menus) Open main navigation Close main navigation - [YOUR HEALTH](https://seattlesutton.com/your-health/) Show submenu for YOUR HEALTH - [WEIGHT LOSS](https://seattlesutton.com/weight-loss/) - [HEART HEALTH](https://seattlesutton.com/your-health/) - [DIABETES](https://seattlesutton.com/diabetic-friendly/) - [KIDNEY DISEASE](https://seattlesutton.com/kidney-friendly-renal-diet/) - [DIVERTICULOSIS](https://seattlesutton.com/diverticulosis-diet/) - [WELLNESS](https://seattlesutton.com/wellness/) - [MOTHERHOOD](https://seattlesutton.com/motherhood/) - [DIETARY RESTRICTIONS](https://seattlesutton.com/dietary-restrictions/) - [REVIEWS](https://seattlesutton.com/reviews/) - ABOUT US Show submenu for ABOUT US - [OUR MISSION](https://seattlesutton.com/mission) - [LOCATIONS & DELIVERY](https://seattlesutton.com/locations-delivery) - [BLOG](https://seattlesutton.com/blog/) - [FAQ](https://healthy.seattlesutton.com/knowledge?_gl=1*1y6rud4*_gcl_au*MTQ2MjMzMTkxOC4xNzU3OTUwMDEw*_ga*MTA4MjAyNjE3LjE3NTc5NTAwMTA.*_ga_VLSQLSYQ7Z*czE3NTg3NDQzMTckbzExJGcxJHQxNzU4NzQ5NDUwJGoyMCRsMCRoNjE4MDY5OTk.) - [PLANS & PRICING](https://seattlesutton.com/plans-pricing) - [MENUS](https://seattlesutton.com/menus) - [Order Now](https://seattlesutton.com/order-now) [Order Now](https://seattlesutton.com/order-now) Frequently Asked Questions - There are no suggestions because the search field is empty. 1. [FAQs | Seattle Sutton's Healthy Eating](https://healthy.seattlesutton.com/knowledge?hsLang=en) 2. [Meal Guide](https://healthy.seattlesutton.com/knowledge/meal-guide?hsLang=en) 3. [Dairy Servings/ Drinks/ Snacks](https://healthy.seattlesutton.com/knowledge/meal-guide?hsLang=en#dairy-servings-drinks-snacks) # What Are Flex Calories And How Do I Use Them? ## Flex calories can be helpful when hunger strikes. While we recommend to add milk or yogurt to our meal plans to round out the protein, calcium, and vitamin D, we also allow these dairy additions to be used as “flex calories.” On the 1200 calorie meal plans, the dairy addition equates to an additional 160 calories and 300 calories on the 2000 calorie meal plans. If you prefer swap out the dairy calories and add something additional to the plan, you would be utilizing the dairy calories as "flex calories." Just be sure to stay within your calorie goals. Our [Snacking Guide](https://healthy.seattlesutton.com/hubfs/Snacking%20Ideas%20-%20Can%20I%20Add%20Snacks%20(8.5%20x%2011%20in).png?hsLang=en) is a great resource for implementing "flex calories" into your meal plan. This may help you fit in some of your favorite foods, enjoy a piece of cake at a birthday party, or have a glass of wine when out to dinner. For some people, using "flex calories" allows them to be able to personalize their diet. Needing to cut salt or carbs out of the plan? Looking for a more personalized calorie level? Using the dairy servings to choose items lower in carbs, sodium, or calories can make our plans fit your needs best! Some examples of items that could be used as "flex calories" include a piece of fresh fruit, plant-based milk (unsweetened and fortified), a hard-boiled egg, a small handful of unsalted nuts, 3 cups of air-popped popcorn, 1/2 cup cottage cheese, etc.   Related Blogs:  [How Food and Calorie Trackers Can Support Weight Loss](https://seattlesutton.com/blog/how-food-and-calorie-trackers-can-support-weight-loss/) [Avoiding Empty Calories](https://www.seattlesutton.com/blog/how-food-and-calorie-trackers-can-support-weight-loss/) [Eating Right with Diabetes](https://www.seattlesutton.com/blog/eating-right-with-diabetes/) [10 Reasons You Are Always Hungry](https://www.seattlesutton.com/blog/eating-right-with-diabetes/)   - [Our Company](https://healthy.seattlesutton.com/knowledge/our-company?hsLang=en) - [Ordering Made Easy](https://healthy.seattlesutton.com/knowledge/ordering-made-easy?hsLang=en#main-content) - [Subscriptions](https://healthy.seattlesutton.com/knowledge/ordering-made-easy?hsLang=en#subscriptions) - [NEW! 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If you prefer swap out the dairy calories and add something additional to the plan, you would be utilizing the dairy calories as flex calories. Just be sure to stay within your calorie goals. Our Snacking Guide is a great resource for implementing flex calories into your meal plan. This may help you fit in some of your favorite foods, enjoy a piece of cake at a birthday party, or have a glass of wine when out to dinner. For some people, using flex calories allows them to be able to personalize their diet. Needing to cut salt or carbs out of the plan? Looking for a more personalized calorie level? Using the dairy servings to choose items lower in carbs, sodium, or calories can make our plans fit your needs best! Some examples of items that could be used as flex calories include a piece of fresh fruit, plant-based milk (unsweetened and fortified), a hard-boiled egg, a small handful of unsalted nuts, 3 cups of air-popped popcorn, 1/2 cup cottage cheese, etc." }, "name" : "What are the Flex Calories and How Do I Use Them?" }, "name" : "Choose Your Own Meals FAQ – What are the Flex Calories and How Do I Use Them", "relatedLink" : [ "https://healthy.seattlesutton.com/knowledge/can-i-go-out-to-eat", "https://healthy.seattlesutton.com/knowledge/what-counts-as-a-dairy-serving", "https://healthy.seattlesutton.com/knowledge/how-much-water-should-i-drink", "https://healthy.seattlesutton.com/knowledge/what-is-included-and-what-do-i-need-to-add", "https://healthy.seattlesutton.com/knowledge/do-you-have-clean-labels" ], "url" : "https://healthy.seattlesutton.com/knowledge/what-are-flex-calories-and-how-do-i-use-them" } ```