Use this list of substitutions to keep your meals healthy and entertaining so you never get bored of eating the same thing over and over again!
*All these foods are ordered in what is my local grocery store and generally cheapest to most expensive per lb.
Lean Meat
Serving = 4 oz. (palm-sized) unless otherwise stated
- 1 scoop of Protein Powder
- 5 Egg Whites
- Pork Chop or Loin
- Chicken Breast
- Turkey Breast
- 90% Lean Ground Beef
- 90% Lean Ground Turkey (lean Turkey Bacon)
- 2 servings (according to package) Deli Turkey, Ham, Chicken
- Fish (Any white fish)
- Crustation (Shrimp, Crab, Lobster, Mussels, etc.)
- Venison Steaks (or any other game meat)
Fatty Meat
Serving = 4 oz. (palm-sized) unless otherwise stated
- 4 Whole Eggs
- 2 pieces Chicken or Turkey Thigh or Leg
- Pork/Beef Roast
- Ham (Non-Deli)
- 2 pieces Chicken or Turkey Wing
- <90% Ground Turkey or Beef
- Sausage (4 oz. or two links)
- 4 slices of Bacon
- 2 Beef/Venison/Turkey Stick
- Salmon (or other fatty fish)
- Steak (any kind)
Whole Carbs
Servings stated below
- 1/2 cup of oatmeal
- 1 slice of 100% Whole Grain Bread (not multi-grain but 100% Whole Grain)
- 6 oz. of standard potato
- 3/4 cup of brown rice (no white rice!), Quinoa, Jasmine Rice, or Bassetti Rice
- 6 oz. of sweet potato
- 1 cup of Unfrosted Shredded Wheat Cereal, Bran Flakes, Rice Krispies, or Plain Cheerios
- 1 100% Whole Wheat Tortilla (not multi-grain but 100% Whole Grain)
- 100% Whole Grain Pancake Mix (Kodiak Cakes)
Green Veggies
Serving = usually 1 cup but eat as much as you want! The more the merrier!!
*Yes I understand they are not all green. But the majority are! Just stick away from some vegetables like corn or carrots that act more like carbs
- Lettuce
- Spinach
- Kale
- Broccoli
- Green Beans
- Zucchini
- Green Peas
- Cauliflower (yes I understand it’s not green lol)
- Asparagus
- Brussel Sprouts
- Peppers (Any color and kind)
Good Fats
Servings stated below
- 2 tbsp. Nut Butter – Must be all-natural (No Jif, skippy, etc. here – all-natural means you have to stir it!)
- 1 tbsp. Olive Oil, Avocado Oil
- 2 tbsp. sugar-free dressing (Must be olive or avocado oil-based)
- 2 tbsp. Olive Oil based ranch
- 1/4 cup peanuts or any other nut (pecan, walnut, cashew, mac nut, etc.)
- 1/4 cup (about 28) Almonds
- 1 medium avocado
- 2 tbsp. Chia Seeds
- 2 tbsp. Flaxseeds
