Food Substitutes

This page contains a list of substitutes for commonly used foods and ingredients in the meal plans.

Click the food group in the list below:

Dairy

Milk

Unsweetened almond milk, rice milk, soy milk.

Feta cheese

Ricotta, Halloumi, Queso fresco or goat cheese.

Sour Cream

Cream cheese (higher in calories), buttermilk, yogurt, silken tofu.

Yogurt

Buttermilk, sour cream, soy-based yogurts, silken tofu.

Fish, Meat and Eggs

Beef, Lamb, Pork

Chicken, fish, tofu, eggs.

Chicken

Lean cuts of meat or fish.

Cod

Haddock, flounder, catfish, halibut, tilapia.

Eggs

Lean meat, chicken, fish, tofu, cheese.

You can find more egg substitutes for cooking and baking in this article.

Fish

Chicken, lean meat, tofu, eggs.

Salmon

Tuna, chicken, Sea Bass or Mackerel.

Tuna

Salmon, canned chicken, Sea Bass, Mackerel.

Fruits and Vegetables

Arugula

Spinach, kale, watercress and other dark leafy greens.

Banana

Most other fruits, such as apples, pears, berries, kiwi.

In recipes: Avocado.

Blueberries

Strawberries, raspberries, blackberries or cherries.

Broccoli

Cauliflower, green cabbage, kale, brussel sprouts.

Carrots

Butternut squash, sweet potatoes, pumpkin.

Celery

Cucumber or Zucchini.

Chives

Scallions, spring onions.

Kale

Arugula, spinach, swiss chard, green cabbage and other dark leafy greens.

Kiwi fruit

Mango, orange, tangerine, lime.

Mango

Papaya or kiwi.

Parsley

Arugula, kale, cilantro.

Raisins

Dried cranberries, dried goji berries, dates, figs, dried apricots.

Spinach

Kale, chard, lettuce.

Nuts, Nut Butters and Seeds

Almond butter

Peanut butter, seeds butters, soy nut butters.

Chia seeds

Ground flaxseeds.

Nuts

Sunflower seeds, pumpkin seeds, hemp seeds, almonds, soybeans.

Peanut butter

Almond butter, seed butters, soy nut butters.

Whole Grains, Potatoes and Tubers

Oatmeal

Chia seeds or ground flaxseeds soaked in water or milk, cooked quinoa or amaranth.

Potatoes

Sweet potatoes, beets, turnips, cauliflower.

Rice

Quinoa, barley, cauliflower rice.

Sweet Potatoes

Carrots, butternut squash, potatoes, beets.