Food substitution list


(Jordan Branford) #1

If for any reason there are certain foods you can not take, there are others that can replace them, below we will try to provide a list of the common food you will eat during the challenge and those that can substitute them.

Note to Diabetics
Replace Complex Carbohydrate choice with Healthy Fats where necessary (Nuts, no salt) or Green Vegetable and/or Vegetable Protein choice to still meet required calorie count.

Note to Vegetarians
Use Vegetable Protein List Choice in place of Protein List Choice if necessary due to food allergies.

Suitable Proteins to replace Eggs, Chicken and Fish

Protein

  • Chicken breast
  • Turkey breast
  • Lean ground turkey
  • Swordfish
  • Haddock
  • Salmon
  • Tuna
  • Crab
  • Lobster
  • Shrimp
  • Top round steak
  • Top sirloin steak
  • Lean ground beef
  • Buffalo
  • Lean ham
  • Egg whites or substitutes
  • Trout
  • Low-fat cottage cheese
  • Wild-game meat
  • Turkey Bacon

Suitable Complex Carbohydrates to replace Oatmeal, Breads or Fruits

Complex Carbohydrates

  • Potato
  • Sweet potato
  • Yams
  • Squash
  • Pumpkin
  • Steamed brown rice
  • Steamed wild rice
  • Lentils
  • Couscous
  • Whole-wheat pasta
  • Oatmeal
  • Barley
  • Beans (black, kidney)
  • Corn
  • Strawberries
  • Melon
  • Apple
  • Orange
  • Fat-free yogurt
  • Fat-free milk
  • Whole-wheat bread
  • High-fiber cereal
  • Whole-wheat tortilla
  • Whole-wheat pita bread
  • Whole grains

Suitable Vegetables for Meal Plans

Vegetables

  • Broccoli
  • Asparagus
  • Lettuce
  • Carrots
  • Cauliflower
  • Green beans
  • Green peppers
  • Mushrooms
  • Spinach
  • Tomato
  • Peas
  • Brussels sprouts
  • Artichoke
  • Cabbage
  • Celery
  • Zucchini
  • Cucumber
  • Onion

Suitable Protein Substitutes for Vegetarian Meal Plan & All Other Meal Plans

Vegetable Proteins

  • Tempeh
  • Seitan
  • Tofu

Suitable Healthy Fat Substitutes for Almonds, Peanut Butter and Macadamias

Healthy Fats

  • Avocado
  • Sunflower seeds
  • Pumpkin seeds
  • Cold-water fish
  • Natural peanut butter
  • Low-fat cheese
  • Low-sodium nuts
  • Flax seed oil

(Jordan Branford) #2