FOOD
SUBSTITUTION
LIST
FRUIT
Please note, all fruits are listed in alphabetical order for your convenience.
APPLES BANANAS BERRIES
• Pear • Canned Pumpkin • Strawberries
• Peaches • Avocado • Blueberries
• Papaya • Sweet potato • Raspberries
• Blackberries
ALTERNATIVE TO
ALL BERRIES:
• Pomegranate
• Spinach
• Almonds
CHERRIES DATES GOJI BERRIES
• Strawberries • Dried Cranberries • Dried Cranberries
• Blueberries • Cherries • Dried Cherries
• Blackberries • Raisins
• Raspberries
FRUIT
Please note, all fruits are listed in alphabetical order for your convenience.
GRAPES KIWI MANGOES
• Apples • Strawberries • Peach
• Pears • Pear • Papaya
• Cherries • Dragonfruit • Cantaloupe
PEACHES POMEGRANATES RAISINS
• Nectarines • Dried Cranberries • Dried Cranberries
• Mangoes • Cranberries • Dates
• Raspberries • Prunes
IF YOU ARE ALLERGIC TO CITRUS FRUITS TRY:
• Berries • Apples • Mangoes
• Greens • Kiwis
• Papayas • Peaches
VEGETABLES
Please note, all vegetables are listed in alphabetical order for your convenience.
ASPARAGUS AVOCADO BEANS
• Broccoli • Edamame • Lentils
• Celery • Almond Butter • Lima Beans
• Leeks • Cashew Butter
• Green Beans • Mashed Banana
• Peas • Chia Seeds
• Avocado • Chayote Squash
• Peas ALTERNATIVE TO
• Artichokes
• Asparagus ALL BEANS:
• Okra
• Hummus • Tempeh
• Cauliflower
Florets
• Mushrooms
• Nuts
HUMMUS
SERVING SIZES:
• Snack 2 tbsp
• Lunch 4 tbsp
CARROTS CAULIFLOWER CELERY
• Parsnip • Broccoli • Bell Peppers
• Turnip • Cabbage • Fennel
• Celery • Zucchini • Carrots
• Root Vegetables • Shallots
• Leeks
VEGETABLES
Please note, all vegetables are listed in alphabetical order for your convenience.
CUCUMBER GREEN BEANS GREEN ONION
• Zucchini • Asparagus • Chives
• Green Beans • Wax Beans • Scallions
• Squash • Okra
MIXED GREENS MUSHROOMS NIGHT SHADES
• Spinach • Crimini • Beets
• Kale • White Button • Carrots
• Romaine • Portobello • Mushrooms
• Arugula • Celery
• Swiss Chard • Zucchini
• Radishes
ALTERNATIVE TO
ALLMUSHROOMS:
• Zucchini
• Eggplant
• Sun Dried
Tomatoes
• Garbanzo Beans
VEGETABLES
Please note, all vegetables are listed in alphabetical order for your convenience.
ONIONS RADISHES SAUERKRAUT
• Leeks • Turnip • Kimchi
• Chives • Chopped • Cabbage & Vinegar
• Scallions Cucumber
• Celery • Cabbage
• Shallots • Beet Root
• Carrot
SUNDRIED SWEET POTATO TOMATO
TOMATOES • Pumpkin • Red Bell Peppers
• Plum Tomatoes • Butternut Squash • Olives
• Cherry Tomatoes • Carrots (in moderation)
• Roma Tomatoes • Parsnips
• Beefsteak Tomatoes
ZUCCHINI
• Eggplant
• Cucumber
• Carrots
• Other Summer
Squash
PROTEIN MEAT
TURKEY
BREAKFAST • Salmon
SAUSAGE • Chicken
• Beef
• Turkey sausage • Shrimp
• Chicken sausage • Pork
ALTERNATIVE ALTERNATIVE
VEGAN OPTIONS: VEGAN OPTIONS:
• Tofu • Tofu
• Tempeh • Tempeh
• Seitan • Seitan
(in moderation) (in moderation)
CHICKEN
GROUND • Turkey
BEEF • Beef
• Ground Chicken • Salmon
• Ground Turkey • Shrimp
• Pork
ALTERNATIVE ALTERNATIVE
VEGAN OPTIONS: VEGAN OPTIONS:
• Tofu • Tofu
• Tempeh • Tempeh
• Seitan • Seitan
(in moderation) (in moderation)
• Lentils • Nuts
• Beans & Sprouts
PROTEIN FISH
For ALL FISH ingredients, when available try to use Fresh Wild Caught vs Farm Raised
SALMON TUNA
• Cod • Canned Trout
• Halibut • Chicken
• Pollack • Shrimp
• Tuna • Lobster
• Mackerel • Alaskan Crab
• Lake Trout • Scallops
• Bass • Oysters
• Shrimp
• Lobster
• Alaskan Crab
• Scallops
• Oysters
ALTERNATIVE ALTERNATIVE
VEGAN OPTIONS: VEGAN OPTIONS:
• Tofu • Tofu
• Tempeh • Tempeh
• Seitan • Seitan
(in moderation) (in moderation)
• Cottage cheese
DAIRY
CHEESE COTTAGE MAYONNAISE
• Greek Yogurt
• Goat CHEESE
• Feta
• Ricotta Cheese
• Cottage
• Greek Yogurt
• Mozzarella
• Cheddar ALTERNATIVE
• Ricotta VEGAN OPTIONS:
• Parmesan • Avocado
(lactose free ALTERNATIVE • Hummus
cheese) VEGAN OPTIONS:
• Crumbled Tofu
• Soaked Raw Nuts
• Cashew Cheese
ALTERNATIVE
VEGAN OPTIONS:
• Sweet Potato
Sauce
• Vegan Cheeses
• Cashew Cheese
• Zucchini Cheese
• Tahini
YOGURT
• Traditional Low
Fat/Non Fat
Plain &
Unsweetened
• Greek Yogurt
Plain &
Unsweetened
• Cottage cheese
MILK
ALTERNATIVE
• Almond Milk VEGAN OPTIONS:
• Cashew Milk • Almond
• Oat Milk • Cashew
• Coconut Milk • Coconut
• Hemp Milk • Oat
• Rice Milk
MISCELLANEOUS
Please note, all items are listed in alphabetical order for your convenience.
CILANTRO COCONUT
• Parsley FLAKES GHEE
• Basil • Chopped Brazil • Coconut Oil
Nuts • Almond Oil
• Raisins • Avocado Oil
• Dried Cranberries
• Sunflower Seeds
BUTTERS
HONEY • Almond Butter
• Agave • Cashew Butter
• Maple Syrup
OILS
• Sunflower Butter
• Extra Virgin • Walnut Butter
Olive Oil
• Almond Oil
• Avocado Oil
• Sunflower Oil
• Grapeseed Oil
• Coconut Oil
MISCELLANEOUS
Please note, all items are listed in alphabetical order for your convenience.
PROTEIN
VINEGARS SOY SAUCE
POWDER
• Red Wine • Coconut Aminos
• Whey Vinegar
• Hemp • Apple Cider
• Pea Vinegar
• Plant Based • Balsamic
Vinegar
EGGS
• Tofu Scramble
• Applesauce
• Avocado
• Mashed
Banana
OR TRY THESE:
• 1 tbsp of Ground Flaxseed & 3 Tbsp of water
*Blend until thick.
• 1 tbsp Chia Seed & 1/3 cup of water
*Mix & let sit for 15 minutes
GRAINS, NUTS & SEEDS
QUINOA NUTS SEEDS
• Brown Rice • Brazil • Sesame Seeds
• Moraccan Couscous • Almond • Sunflower Seeds
• Chickpeas • Cashew • Pumpkin Seeds
• Cauliflower (or Pepitas)
• Flaxseeds
• Chia seeds
ALTERNATIVE TO
ALL NUTS:
• Pumpkin Seeds
(Pepitas)
• Sunflower Seeds
• Chickpeas
• Avocado
• Carrot Sticks
• Raisins
• Craisins (no
added sugars)
• Bean Sprouts
Are you Eating Heal thy
Recipes but Buying Unheal thy
Ingredients?
• Be aware most VEGAN options are often made up of soy. Be wary
of any unwanted additives, preservatives or additional modified
ingredients like sugars, artificial flavorings and dyes that can
hinder your weight loss efforts.
• When purchasing fish always choose fresh wild caught over farm
raised. Farm raised fish typically have a higher content of fatty
omega 6 acids which can add to an accumulation of belly fat!
• When possible, always buy organic produce in order to guarantee
a higher amount of fiber and nutritional value than you’d get with
other non organic options.
• Some substitutions have higher sodium content than others and
remember sodium can cause bloating and weight gain so make
sure you’re looking at the label and don’t purchase anything with
more than 230 mg of sodium per serving!
• When purchasing anything always check the sugar content.
Never purchase anything with sugar listed in the first 3
ingredients. The ingredients list is usually listed in order from the
greatest quantity to least so if the sugar is one of the first few
ingreditents, it implies a higher sugar content. This is especially
important for yogurts and milks that contain unexpected sugar
additives!
• Chocolates should never have added sugars, it should be all
natural and contain at least 70% cacao to guarantee you’re
getting maximum weight loss benefits!
If you liked these bonus tips and want to learn more
about how to buy the right ingredients to maximize
your weight loss results then keep an eye out for my
new guide jam packed with all the little known shopping
tricks that guarantees you get the best results possible!
It’s called...
CLEAN HACKS
for The Dirty Shopper
Coming soon to your Member’s dashboard!
SOURCES
https://www.eatthis.com/types-of-fish-that-cause-belly-fat/
https://nutriciously.com/is-soy-bad-for-you/
https://www.freshnlean.com/blog/organic-food-help-weight-
loss/#:~:text=Consuming%20more%20fresh%20produce%2C%20
organic,which%20can%20help%20control%20appetite.
https://www.fda.gov/food/nutrition-education-resources-materials/
sodium-your-diet#:~:text=As%20a%20general%20guide%3A%20
5,Pay%20attention%20to%20servings.
https://www.healthline.com/nutrition/sugar-in-milk
