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
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