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:
- Fish, Meat and Eggs
- Fruits and Vegetables
- Nuts, Nut Butters and Seeds
- Whole Grains, Potatoes and Tubers
Unsweetened almond milk, rice milk, soy milk.
Ricotta, Halloumi, Queso fresco or goat cheese.
Cream cheese (higher in calories), buttermilk, yogurt, silken tofu.
Buttermilk, sour cream, soy-based yogurts, silken tofu.
Fish, Meat and Eggs
Beef, Lamb, Pork
Chicken, fish, tofu, eggs.
Lean cuts of meat or fish.
Haddock, flounder, catfish, halibut, tilapia.
Lean meat, chicken, fish, tofu, cheese.
You can find more egg substitutes for cooking and baking in this article.
Chicken, lean meat, tofu, eggs.
Tuna, chicken, Sea Bass or Mackerel.
Salmon, canned chicken, Sea Bass, Mackerel.
Fruits and Vegetables
Spinach, kale, watercress and other dark leafy greens.
Most other fruits, such as apples, pears, berries, kiwi.
In recipes: Avocado.
Strawberries, raspberries, blackberries or cherries.
Cauliflower, green cabbage, kale, brussel sprouts.
Butternut squash, sweet potatoes, pumpkin.
Cucumber or Zucchini.
Scallions, spring onions.
Arugula, spinach, swiss chard, green cabbage and other dark leafy greens.
Mango, orange, tangerine, lime.
Papaya or kiwi.
Arugula, kale, cilantro.
Dried cranberries, dried goji berries, dates, figs, dried apricots.
Kale, chard, lettuce.
Nuts, Nut Butters and Seeds
Peanut butter, seeds butters, soy nut butters.
Sunflower seeds, pumpkin seeds, hemp seeds, almonds, soybeans.
Almond butter, seed butters, soy nut butters.
Whole Grains, Potatoes and Tubers
Chia seeds or ground flaxseeds soaked in water or milk, cooked quinoa or amaranth.
Sweet potatoes, beets, turnips, cauliflower.
Quinoa, barley, cauliflower rice.
Carrots, butternut squash, potatoes, beets.