Ingredient substitutes

1 tbsp almond butter → 1 tbsp sunflower seed butter

Nut-free

Swap one for one.

Best for: Toast, smoothies and baking.

For that amount: 98 → 99 kcal, 3.4 → 2.8 g protein, 1.4 → 2.8 g net carbs, 0.7 → 1.7 g sugars.

1 tbsp almond butter → 1 tbsp peanut butter

Contains peanuts

Swap one for one.

Best for: Anything.

For that amount: 98 → 94 kcal, 3.4 → 4 g protein, 1.4 → 2.2 g net carbs, 0.7 → 1.5 g sugars.

1 cup almond flour → 1 cup rolled oats

Nut-free Less sugar Fewer calories Contains gluten

Blend the oats into a fine flour first.

Best for: Pancakes and muffins. Not grain-free; use gluten-free oats if needed. Denser, so add a splash more liquid.

For that amount: 661 → 307 kcal, 24 → 10.7 g protein, 8.1 → 46.7 g net carbs, 4 → 0.8 g sugars.

1 tbsp almonds → 1 tbsp pumpkin seeds

Nut-free Less sugar Fewer carbs More protein

Swap one for one.

Best for: Salads, trail mix and granola.

For that amount: 52 → 45 kcal, 1.9 → 2.4 g protein, 0.8 → 0.4 g net carbs, 0.4 → 0.1 g sugars.

1 cup almonds → 1 cup walnuts

Less sugar

Swap one for one.

Best for: Salads, oats and baking.

For that amount: 828 → 765 kcal, 30.3 → 17.8 g protein, 13 → 8.2 g net carbs, 6.3 → 3 g sugars.

1 tbsp apple cider vinegar → 1 tbsp lemon juice

Swap one for one.

Best for: Dressings and sauces.

For that amount: 3 → 3 kcal, 0 → 0.1 g protein, 0.1 → 1 g net carbs, 0.1 → 0.4 g sugars.

1 tbsp apple cider vinegar → 1 tbsp rice vinegar

Swap one for one.

Best for: Dressings and marinades. Milder.

For that amount: 3 → 3 kcal, 0 → 0 g protein, 0.1 → 0 g net carbs, 0.1 → 0 g sugars.

1 cup arugula → 1 cup baby spinach

Less sugar

Swap one for one.

Best for: Salads and sandwiches. Milder.

For that amount: 5 → 7 kcal, 0.5 → 0.9 g protein, 0.4 → 0.4 g net carbs, 0.4 → 0.1 g sugars.

1 medium avocado → ½ cup plain Greek yogurt

Fewer calories More protein Contains dairy

Swap one for one with a squeeze of lime.

Best for: Creamy dressings and dips.

For that amount: 218 → 99 kcal, 2.7 → 13.6 g protein, 2.4 → 5.3 g net carbs, 1 → 4.9 g sugars.

1 cup baby spinach → 1 cup arugula

Fewer calories

Swap one for one.

Best for: Salads and sandwiches. Peppery; wilts fast when cooked.

For that amount: 7 → 5 kcal, 0.9 → 0.5 g protein, 0.4 → 0.4 g net carbs, 0.1 → 0.4 g sugars.

1 cup baby spinach → 1 cup kale

Remove the stems and cook a few minutes longer.

Best for: Soups, sautés and smoothies. Chewier raw.

For that amount: 7 → 7 kcal, 0.9 → 0.6 g protein, 0.4 → 0.1 g net carbs, 0.1 → 0.2 g sugars.

1 tbsp balsamic vinegar → 1 tbsp apple cider vinegar

Less sugar Fewer calories Fewer carbs

Swap one for one and add a small pinch of sweetener.

Best for: Dressings and marinades. Thinner and less sweet.

For that amount: 14 → 3 kcal, 0.1 → 0 g protein, 2.7 → 0.1 g net carbs, 2.4 → 0.1 g sugars.

1 medium banana → ¾ cup mangoes

Fewer calories

Use frozen mango chunks.

Best for: Smoothies and nice cream. Not for baking.

For that amount: 105 → 71 kcal, 1.3 → 0.9 g protein, 23.8 → 15.8 g net carbs, 14.4 → 16.2 g sugars.

1 cup broccoli → 1 cup cauliflower

Swap one for one.

Best for: Roasting, stir-fries and soups.

For that amount: 31 → 27 kcal, 2.5 → 2 g protein, 3.6 → 3.2 g net carbs, 1.5 → 2 g sugars.

1 cup broccoli → 1 cup green beans

Swap one for one.

Best for: Stir-fries and sheet-pan dinners.

For that amount: 31 → 31 kcal, 2.5 → 1.8 g protein, 3.6 → 4.3 g net carbs, 1.5 → 3.3 g sugars.

1 cup brown rice → 1 cup quinoa

More protein More fiber

Swap one for one (dry). Cooks in 15 minutes.

Best for: Bowls and salads.

For that amount: 679 → 626 kcal, 13.9 → 24 g protein, 134.3 → 97.2 g net carbs, 1.7 → 0 g sugars.

1 tbsp brown sugar → 1½ tbsp allulose

Less sugar Fewer calories Fewer carbs Healthier swap on recipes

No sugar and almost no calories. About 70% as sweet, so the swap uses a third more.

For that amount: 52 → 7 kcal, 0 → 0 g protein, 13.5 → 0 g net carbs, 13.4 → 0 g sugars.

1 tbsp brown sugar → 1½ tbsp erythritol

Less sugar Fewer calories Fewer carbs

Use about a third more, since it's less sweet.

Best for: Baking and sweet sauces. Can taste slightly cooling and won't caramelize.

For that amount: 52 → 4 kcal, 0 → 0 g protein, 13.5 → 0 g net carbs, 13.4 → 0 g sugars.

1 tbsp brown sugar → ½ tbsp maple syrup

Less sugar Fewer calories Fewer carbs

Use three-quarters as much and cut other liquid by a spoonful.

Best for: Sauces, glazes and oats. Makes baked goods softer.

For that amount: 52 → 26 kcal, 0 → 0 g protein, 13.5 → 6.7 g net carbs, 13.4 → 6.1 g sugars.

1 cup bulgur wheat → 1 cup quinoa

Gluten-free More protein

Swap one for one (dry).

Best for: Tabbouleh, kısır and grain salads.

For that amount: 479 → 626 kcal, 17.2 → 24 g protein, 80.6 → 97.2 g net carbs, 0.6 → 0 g sugars.

1 tbsp butter → ⅞ tbsp olive oil

Dairy-free Vegan Healthier swap on recipes

Use about three-quarters as much.

Best for: Sautéing, roasting and savory dishes. Not for cookies or pastry, which need a solid fat.

For that amount: 100 → 104 kcal, 0.1 → 0 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 tbsp butter → 1 tbsp coconut oil

Dairy-free Vegan

Swap one for one. Refined coconut oil tastes neutral; virgin tastes of coconut.

Best for: Baking and sweet dishes, since it's solid at room temperature like butter.

For that amount: 100 → 121 kcal, 0.1 → 0 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 tbsp butter → ¾ tbsp vegetable oil

Dairy-free Vegan

Use about three-quarters as much.

Best for: Muffins, quick breads and cakes. Not for recipes that cream butter with sugar.

For that amount: 100 → 93 kcal, 0.1 → 0 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 cup canned black beans → 1 cup canned chickpeas

Swap one for one, drained.

Best for: Bowls and salads.

For that amount: 157 → 221 kcal, 10.3 → 11.2 g protein, 16.7 → 25.8 g net carbs, 0.5 → 1.6 g sugars.

1 cup canned black beans → 1 cup canned kidney beans

Swap one for one, drained.

Best for: Chili, bowls and tacos.

For that amount: 157 → 181 kcal, 10.3 → 12 g protein, 16.7 → 21.5 g net carbs, 0.5 → 3.1 g sugars.

1 cup canned chickpeas → 1 cup canned black beans

Fewer calories

Swap one for one, drained.

Best for: Bowls, tacos and salads.

For that amount: 221 → 157 kcal, 11.2 → 10.3 g protein, 25.8 → 16.7 g net carbs, 1.6 → 0.5 g sugars.

1 cup canned chickpeas → 1 cup canned white beans

Swap one for one, drained.

Best for: Salads, stews and dips. Softer and creamier.

For that amount: 221 → 205 kcal, 11.2 → 13.1 g protein, 25.8 → 25.9 g net carbs, 1.6 → 0.5 g sugars.

1 cup canned kidney beans → 1 cup canned black beans

Swap one for one, drained.

Best for: Chili, bowls and tacos.

For that amount: 181 → 157 kcal, 12 → 10.3 g protein, 21.5 → 16.7 g net carbs, 3.1 → 0.5 g sugars.

1 cup canned white beans → 1 cup canned chickpeas

Swap one for one, drained.

Best for: Salads, stews and dips. Firmer.

For that amount: 205 → 221 kcal, 13.1 → 11.2 g protein, 25.9 → 25.8 g net carbs, 0.5 → 1.6 g sugars.

1 cup cauliflower → 1 cup broccoli

Swap one for one.

Best for: Roasting and stir-fries. Not for cauliflower rice or mash.

For that amount: 27 → 31 kcal, 2 → 2.5 g protein, 3.2 → 3.6 g net carbs, 2 → 1.5 g sugars.

1 cup cheddar → 1 cup mozzarella

Fewer calories

Swap one for one.

Best for: Pizza, casseroles and anything melted. Milder.

For that amount: 455 → 285 kcal, 28.1 → 27.2 g protein, 1.5 → 3.1 g net carbs, 0.3 → 1.2 g sugars.

1 tbsp chia seeds → 1 tbsp ground flaxseed

Fewer calories Fewer carbs

Use ground flaxseed, swapped one for one.

Best for: Oats, smoothies and egg replacer. Won't set a pudding.

For that amount: 58 → 37 kcal, 2 → 1.3 g protein, 0.9 → 0.1 g net carbs, 0 → 0.1 g sugars.

100 g chicken breast → 100 g firm tofu

Vegan More fiber Contains soy

Press it for 15 minutes, then cut or tear into pieces.

Best for: Stir-fries, curries and bowls. Not for dishes built on the meat itself.

For that amount: 120 → 144 kcal, 22.5 → 17.3 g protein, 0 → 0.5 g net carbs, 0 → 0.6 g sugars.

100 g chicken breast → 100 g tempeh

Vegan More fiber Contains soy

Slice thinly and steam for 10 minutes first to soften the bitterness.

Best for: Stir-fries, sandwiches and bowls.

For that amount: 120 → 192 kcal, 22.5 → 20.3 g protein, 0 → 2.6 g net carbs, 0 → 0 g sugars.

100 g chicken breast → 1 chicken thigh

Swap one for one. Cook to 74 °C (165 °F) like breast, or a little higher for tenderness.

Best for: Grilling, stir-fries and curries. Juicier and harder to overcook.

For that amount: 120 → 120 kcal, 22.5 → 19.7 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

100 g chicken breast → 100 g turkey breast cutlets

Swap one for one.

Best for: Roasting, cutlets and stir-fries.

For that amount: 120 → 114 kcal, 22.5 → 23.7 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 chicken thigh → 120 g firm tofu

Vegan More fiber Contains soy

Press it for 15 minutes, then cut into pieces.

Best for: Curries and stir-fries.

For that amount: 144 → 173 kcal, 23.6 → 20.8 g protein, 0 → 0.6 g net carbs, 0 → 0.7 g sugars.

1 chicken thigh → 120 g chicken breast

Swap one for one and take it off the heat as soon as it reaches 74 °C (165 °F).

Best for: Anything. Leaner and dries out sooner.

For that amount: 144 → 144 kcal, 23.6 → 27 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 tsp chili powder → 1 tsp paprika

Swap one for one and add a pinch of cumin.

Best for: Chili, tacos and rubs. Milder.

For that amount: 8 → 7 kcal, 0.4 → 0.3 g protein, 0.4 → 0.4 g net carbs, 0.2 → 0.2 g sugars.

1 tbsp coconut oil → 1 tbsp butter

Contains dairy

Swap one for one.

Best for: Baking and sautéing.

For that amount: 121 → 100 kcal, 0 → 0.1 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 tbsp coconut oil → 1 tbsp olive oil

Swap one for one.

Best for: Sautéing and roasting. Stays liquid, so not for no-bake bars.

For that amount: 121 → 119 kcal, 0 → 0 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 cup cooked white rice → 160 g shirataki

Fewer calories Fewer carbs More fiber Healthier swap on recipes

Konjac rice has almost no calories or carbs. Rinse it well.

For that amount: 205 → 16 kcal, 4.3 → 0 g protein, 43.9 → 0 g net carbs, 0.2 → 0 g sugars.

1 cup cooked white rice → 1 cup cauliflower

Fewer calories Fewer carbs Healthier swap on recipes

Riced cauliflower has about 80% fewer carbs and calories, plus vitamin C.

For that amount: 205 → 27 kcal, 4.3 → 2 g protein, 43.9 → 3.2 g net carbs, 0.2 → 2 g sugars.

1 cup cooked white rice → ⅜ cup quinoa

More fiber

About ⅓ cup dry quinoa per cup of cooked rice. Rinse before cooking.

Best for: Bowls and salads. Not for fried rice or sushi.

For that amount: 205 → 235 kcal, 4.3 → 9 g protein, 43.9 → 36.5 g net carbs, 0.2 → 0 g sugars.

1 cup cooked white rice → ¼ cup brown rice

About ⅓ cup dry brown rice per cup of cooked rice. Takes about 45 minutes.

Best for: Bowls, burritos and fried rice.

For that amount: 205 → 170 kcal, 4.3 → 3.5 g protein, 43.9 → 33.6 g net carbs, 0.2 → 0.4 g sugars.

1 small corn tortilla → ¼ cup lettuce leaves

Fewer calories Fewer carbs

Use 1–2 large leaves per tortilla.

Best for: Tacos eaten straight away.

For that amount: 57 → 2 kcal, 1.5 → 0.2 g protein, 10 → 0.2 g net carbs, 0.2 → 0.2 g sugars.

1 small corn tortilla → 1 large whole-wheat tortilla

More protein Contains gluten

One large tortilla for two small corn ones.

Best for: Wraps, burritos and quesadillas. Contains gluten.

For that amount: 57 → 78 kcal, 1.5 → 2.3 g protein, 10 → 10.9 g net carbs, 0.2 → 0.5 g sugars.

1 cup cottage cheese → 1 cup plain Greek yogurt

Swap one for one.

Best for: Bowls, dips and baking. Smooth instead of curdy.

For that amount: 183 → 179 kcal, 23.7 → 24.5 g protein, 10.8 → 9.6 g net carbs, 9 → 8.8 g sugars.

1 tbsp cream cheese → 14 g cottage cheese

Fewer calories More protein

Blend until completely smooth.

Best for: Dips, spreads and no-bake cheesecake-style desserts.

For that amount: 50 → 12 kcal, 0.9 → 1.5 g protein, 0.6 → 0.7 g net carbs, 0.5 → 0.6 g sugars.

1 tbsp cream cheese → 1 tbsp plain Greek yogurt

Fewer calories More protein

Strain it for an hour in a sieve lined with a paper towel for a thicker texture.

Best for: Dips and frostings. Too soft for baked cheesecake.

For that amount: 50 → 11 kcal, 0.9 → 1.5 g protein, 0.6 → 0.6 g net carbs, 0.5 → 0.5 g sugars.

1 tsp curry powder → 1 tsp garam masala

Swap one for one and add a pinch of turmeric for color.

Best for: Curries, soups and roasted vegetables.

For that amount: 7 → 8 kcal, 0.3 → 0.3 g protein, 0.1 → 0.5 g net carbs, 0.1 → 0 g sugars.

1 cup diet cola → 1 cup sparkling water

Swap one for one.

Best for: Drinks. No caffeine or sweetener.

For that amount: 1 → 0 kcal, 0 → 0 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

100 g eggplants → 100 g zucchini

Fewer calories

Swap one for one.

Best for: Roasting, grilling and curries. Cooks faster.

For that amount: 25 → 17 kcal, 1 → 1.2 g protein, 2.9 → 2.1 g net carbs, 3.5 → 2.5 g sugars.

1 large egg → 50 g firm tofu

Egg-free Vegan More protein More fiber Contains soy

Crumble firm tofu into the pan with a pinch of turmeric. Black salt adds an eggy taste.

Best for: Scrambles and breakfast wraps. Not for baking.

For that amount: 72 → 72 kcal, 6.3 → 8.7 g protein, 0.3 → 0.2 g net carbs, 0.2 → 0.3 g sugars.

1 large egg → 1 tbsp ground flaxseed

Egg-free Vegan Fewer calories More fiber

Per egg: 1 tbsp ground flaxseed stirred into 3 tbsp water, left 5 minutes to thicken.

Best for: Binding in muffins, pancakes, burgers and meatballs. Not where egg is the star (omelettes, custards).

For that amount: 72 → 37 kcal, 6.3 → 1.3 g protein, 0.3 → 0.1 g net carbs, 0.2 → 0.1 g sugars.

1 large egg → 1 tbsp chia seeds

Egg-free Vegan More fiber

Per egg: 1 tbsp chia seeds stirred into 3 tbsp water, left 10 minutes.

Best for: Muffins, pancakes and quick breads. Leaves small visible seeds.

For that amount: 72 → 58 kcal, 6.3 → 2 g protein, 0.3 → 0.9 g net carbs, 0.2 → 0 g sugars.

1 cup feta → 1 cup cottage cheese

Fewer calories

Drain well and add a pinch of salt.

Best for: Salads and egg dishes. Milder and much less salty.

For that amount: 396 → 183 kcal, 21.3 → 23.7 g protein, 6.1 → 10.8 g net carbs, 6.1 → 9 g sugars.

100 g firm tofu → ⅝ cup canned chickpeas

Soy-free More fiber

Swap one for one, drained.

Best for: Curries, bowls and salads. Soy-free.

For that amount: 144 → 138 kcal, 17.3 → 7 g protein, 0.5 → 16.1 g net carbs, 0.6 → 1 g sugars.

100 g firm tofu → 100 g paneer

Soy-free Contains dairy

Swap one for one. No pressing needed.

Best for: Curries and grilling. Soy-free but not vegan.

For that amount: 144 → 321 kcal, 17.3 → 21.4 g protein, 0.5 → 3.6 g net carbs, 0.6 → 2.6 g sugars.

100 g firm tofu → 100 g tempeh

More fiber

Swap one for one. Steam it for 10 minutes first.

Best for: Stir-fries and bowls. Firmer and nuttier.

For that amount: 144 → 192 kcal, 17.3 → 20.3 g protein, 0.5 → 2.6 g net carbs, 0.6 → 0 g sugars.

1 cup fresh basil → 1 cup fresh parsley

More protein More fiber

Swap one for one.

Best for: Salads, pasta and garnishes. Fresher and less sweet.

For that amount: 6 → 22 kcal, 0.8 → 1.8 g protein, 0.3 → 1.8 g net carbs, 0.1 → 0.5 g sugars.

1 cup fresh basil → ¾ cup fresh mint leaves

Use half as much.

Best for: Fruit, salads and Southeast Asian dishes.

For that amount: 6 → 5 kcal, 0.8 → 0.4 g protein, 0.3 → 0.2 g net carbs, 0.1 → 0 g sugars.

1 cup fresh cilantro → 1 cup fresh parsley

More protein More fiber

Swap one for one.

Best for: Salsas, curries and bowls. Good for anyone who finds cilantro soapy.

For that amount: 4 → 22 kcal, 0.3 → 1.8 g protein, 0.1 → 1.8 g net carbs, 0.1 → 0.5 g sugars.

1 cup fresh mint leaves → 1 cup fresh basil

Swap one for one.

Best for: Salads and fruit.

For that amount: 7 → 6 kcal, 0.5 → 0.8 g protein, 0.3 → 0.3 g net carbs, 0 → 0.1 g sugars.

1 cup fresh parsley → 1 cup fresh basil

Fewer calories

Swap one for one.

Best for: Pasta, tomato dishes and salads.

For that amount: 22 → 6 kcal, 1.8 → 0.8 g protein, 1.8 → 0.3 g net carbs, 0.5 → 0.1 g sugars.

1 cup fresh parsley → 1 cup fresh cilantro

Fewer calories

Swap one for one.

Best for: Salsas, curries and bowls.

For that amount: 22 → 4 kcal, 1.8 → 0.3 g protein, 1.8 → 0.1 g net carbs, 0.5 → 0.1 g sugars.

1 cup full-fat coconut milk → 1 cup light coconut milk

Fewer calories

Swap one for one.

Best for: Curries and soups. Thinner.

For that amount: 473 → 175 kcal, 4.8 → 1.7 g protein, 6.7 → 3.6 g net carbs, 0 → 2.4 g sugars.

1 cup full-fat coconut milk → 1 cup heavy cream

Contains dairy

Swap one for one.

Best for: Creamy soups and pan sauces. Not dairy-free.

For that amount: 473 → 809 kcal, 4.8 → 6.7 g protein, 6.7 → 6.4 g net carbs, 0 → 6.4 g sugars.

1 tsp garam masala → 1 tsp curry powder

Fewer carbs More fiber

Swap one for one.

Best for: Curries and lentils. A different blend, but still warm and savory.

For that amount: 8 → 7 kcal, 0.3 → 0.3 g protein, 0.5 → 0.1 g net carbs, 0 → 0.1 g sugars.

1 clove garlic → ⅛ tsp garlic powder

Fewer calories Fewer carbs

⅛ teaspoon per clove.

Best for: Rubs, sauces, soups and dressings. Not for dishes where garlic browns in oil.

For that amount: 5 → 1 kcal, 0.2 → 0.1 g protein, 0.9 → 0.2 g net carbs, 0 → 0 g sugars.

1 slice gluten-free bread → 1 slice whole-wheat bread

Egg-free Vegan More protein More fiber Contains gluten

Swap slice for slice.

Best for: Toast and sandwiches. Contains gluten.

For that amount: 80 → 81 kcal, 1.1 → 4 g protein, 13.4 → 11.7 g net carbs, 1.6 → 1.4 g sugars.

1 medium green onion → ⅛ medium red onion

Fewer calories

Use half as much, very finely chopped.

Best for: Garnishes, salads and fried rice.

For that amount: 5 → 3 kcal, 0.3 → 0.1 g protein, 0.7 → 0.6 g net carbs, 0.3 → 0.3 g sugars.

1 cup green or brown lentils → 1 cup red lentils

Swap one for one. Cook for 15 minutes instead of 25.

Best for: Soups, dals and sauces. They fall apart, so not for salads.

For that amount: 676 → 680 kcal, 47.2 → 45.4 g protein, 101.2 → 99.4 g net carbs, 3.8 → 3.8 g sugars.

100 g ground chicken → 100 g tempeh

Vegan More fiber Contains soy

Crumble it and brown well in oil.

Best for: Tacos, lettuce wraps and stir-fries.

For that amount: 143 → 192 kcal, 17.4 → 20.3 g protein, 0 → 2.6 g net carbs, 0 → 0 g sugars.

100 g ground chicken → 100 g ground turkey

Swap one for one.

Best for: Anything.

For that amount: 143 → 150 kcal, 17.4 → 18.7 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 tbsp ground flaxseed → 1 tbsp chia seeds

More protein More fiber

Swap one for one.

Best for: Oats, smoothies and egg replacer.

For that amount: 37 → 58 kcal, 1.3 → 2 g protein, 0.1 → 0.9 g net carbs, 0.1 → 0 g sugars.

100 g ground turkey → ¼ cup green or brown lentils

Vegan More fiber

About 40 g dry lentils per 100 g meat. Cook them first.

Best for: Bolognese, tacos, chili and sloppy joes. Not for burgers or meatballs.

For that amount: 150 → 141 kcal, 18.7 → 9.8 g protein, 0 → 21.1 g net carbs, 0 → 0.8 g sugars.

100 g ground turkey → 100 g tempeh

Vegan More fiber Contains soy

Crumble it and brown well in oil.

Best for: Tacos, chili and pasta sauces.

For that amount: 150 → 192 kcal, 18.7 → 20.3 g protein, 0 → 2.6 g net carbs, 0 → 0 g sugars.

100 g ground turkey → 100 g ground chicken

Swap one for one.

Best for: Anything.

For that amount: 150 → 143 kcal, 18.7 → 17.4 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 cup heavy cream → 1 cup full-fat coconut milk

Dairy-free Vegan Less sugar Fewer calories

Use full-fat canned coconut milk, shaken well.

Best for: Curries, soups and pan sauces. Adds a coconut taste; won't whip like cream.

For that amount: 809 → 473 kcal, 6.7 → 4.8 g protein, 6.4 → 6.7 g net carbs, 6.4 → 0 g sugars.

1 cup heavy cream → 1 cup plain Greek yogurt

Fewer calories More protein

Stir it in off the heat so it doesn't split.

Best for: Creamy sauces, soups and dips. Not for whipping or long simmering.

For that amount: 809 → 179 kcal, 6.7 → 24.5 g protein, 6.4 → 9.6 g net carbs, 6.4 → 8.8 g sugars.

1 tbsp honey → 2¼ tbsp allulose

Vegan Less sugar Fewer calories Fewer carbs Healthier swap on recipes

No sugar and almost no calories. Adjust to taste; dissolve it in a splash of water for sauces.

For that amount: 64 → 11 kcal, 0.1 → 0 g protein, 17.3 → 0 g net carbs, 17.2 → 0 g sugars.

1 tbsp honey → 1 tbsp sugar-free honey

Vegan Less sugar Fewer calories Fewer carbs Healthier swap on recipes

Honey flavor and texture with almost no sugar or calories. Allulose browns faster than honey, so watch glazes.

For that amount: 64 → 6 kcal, 0.1 → 0 g protein, 17.3 → 0 g net carbs, 17.2 → 0 g sugars.

1 cup kale → 1 cup baby spinach

Swap one for one. Add it at the end; it wilts in seconds.

Best for: Soups, sautés, salads and smoothies.

For that amount: 7 → 7 kcal, 0.6 → 0.9 g protein, 0.1 → 0.4 g net carbs, 0.2 → 0.1 g sugars.

1 tbsp lemon juice → ½ tbsp apple cider vinegar

Less sugar Fewer calories Fewer carbs

Use half as much.

Best for: Dressings and marinades. Not for desserts or drinks.

For that amount: 3 → 2 kcal, 0.1 → 0 g protein, 1 → 0.1 g net carbs, 0.4 → 0 g sugars.

1 tbsp lemon juice → 1 tbsp lime juice

Swap one for one.

Best for: Almost anywhere lemon is used.

For that amount: 3 → 4 kcal, 0.1 → 0.1 g protein, 1 → 1.2 g net carbs, 0.4 → 0.3 g sugars.

1 tbsp lime juice → 1 tbsp lemon juice

Swap one for one.

Best for: Almost anywhere lime is used. Less floral in Thai and Mexican dishes.

For that amount: 4 → 3 kcal, 0.1 → 0.1 g protein, 1.2 → 1 g net carbs, 0.3 → 0.4 g sugars.

1 cup low-sodium chicken broth → 1 cup low-sodium vegetable broth

Vegan

Swap one for one.

Best for: Soups, grains and sauces. Lighter flavor.

For that amount: 14 → 14 kcal, 1.4 → 0.5 g protein, 1 → 2.4 g net carbs, 0.7 → 1.2 g sugars.

1 cup low-sodium chicken broth → 1 cup water

Vegan

Swap one for one and add a little more salt and herbs.

Best for: Grains and soups with plenty of other flavor.

For that amount: 14 → 0 kcal, 1.4 → 0 g protein, 1 → 0 g net carbs, 0.7 → 0 g sugars.

1 cup low-sodium vegetable broth → 1 cup low-sodium chicken broth

Swap one for one.

Best for: Soups, grains and sauces. Not vegetarian.

For that amount: 14 → 14 kcal, 0.5 → 1.4 g protein, 2.4 → 1 g net carbs, 1.2 → 0.7 g sugars.

1 cup low-sodium vegetable broth → 1 cup water

Swap one for one and add a little more salt and herbs.

Best for: Grains and soups with plenty of other flavor.

For that amount: 14 → 0 kcal, 0.5 → 0 g protein, 2.4 → 0 g net carbs, 1.2 → 0 g sugars.

1 tbsp maple syrup → 1 tbsp allulose

Less sugar Fewer calories Fewer carbs Healthier swap on recipes

No sugar and almost no calories. Adjust to taste; dissolve it in a splash of water for liquids.

For that amount: 52 → 5 kcal, 0 → 0 g protein, 13.4 → 0 g net carbs, 12.1 → 0 g sugars.

1 tbsp maple syrup → 1 tbsp sugar-free honey

Less sugar Fewer calories Fewer carbs

Swap one for one.

Best for: Drizzling, dressings and oats. Browns faster, so watch glazes.

For that amount: 52 → 6 kcal, 0 → 0 g protein, 13.4 → 0 g net carbs, 12.1 → 0 g sugars.

1 tbsp maple syrup → 1 tbsp honey

Swap one for one.

Best for: Dressings, oats and glazes. Not vegan.

For that amount: 52 → 64 kcal, 0 → 0.1 g protein, 13.4 → 17.3 g net carbs, 12.1 → 17.2 g sugars.

1 tbsp mayonnaise → 1 tbsp plain Greek yogurt

Egg-free Fewer calories More protein Healthier swap on recipes Contains dairy

Swap one for one. Add a squeeze of lemon and a pinch of salt.

Best for: Chicken, egg and tuna salads, slaws and dressings.

For that amount: 95 → 11 kcal, 0.1 → 1.5 g protein, 0.1 → 0.6 g net carbs, 0.1 → 0.5 g sugars.

1 tbsp mayonnaise → ¼ medium avocado

Egg-free Vegan Fewer calories More fiber

Mash until smooth with a squeeze of lime.

Best for: Sandwiches and wraps. Browns within a day, so not for meal prep.

For that amount: 95 → 22 kcal, 0.1 → 0.3 g protein, 0.1 → 0.3 g net carbs, 0.1 → 0.1 g sugars.

1 medium Medjool date → ⅞ tbsp honey

Use a little less, since honey is sweeter by weight.

Best for: Sweetening sauces and smoothies. You lose the fiber and the chewy texture.

For that amount: 67 → 58 kcal, 0.4 → 0.1 g protein, 16.4 → 15.8 g net carbs, 16 → 15.8 g sugars.

1 cup milk → 1 cup unsweetened almond milk

Dairy-free Vegan Less sugar Fewer calories Contains tree nuts

Swap one for one. Use unsweetened.

Best for: Smoothies, oats and cereal. Thin in creamy sauces.

For that amount: 122 → 36 kcal, 8.1 → 1.4 g protein, 11.7 → 1 g net carbs, 11.7 → 0 g sugars.

1 cup milk → 1 cup unsweetened soy milk

Dairy-free Vegan Less sugar Fewer calories Contains soy

Swap one for one. Use unsweetened.

Best for: Almost anything: baking, sauces, coffee. The closest to milk in protein.

For that amount: 122 → 80 kcal, 8.1 → 7 g protein, 11.7 → 3.2 g net carbs, 11.7 → 1 g sugars.

1 cup mozzarella → 1 cup cheddar

Swap one for one.

Best for: Casseroles and quesadillas. Sharper and oilier when melted.

For that amount: 285 → 455 kcal, 27.2 → 28.1 g protein, 3.1 → 1.5 g net carbs, 1.2 → 0.3 g sugars.

1 tbsp olive oil → 1⅛ tbsp butter

Contains dairy

Use a little more, since butter is part water.

Best for: Sautéing and roasting. Burns at high heat.

For that amount: 119 → 113 kcal, 0 → 0.1 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 tbsp olive oil → 1 tbsp vegetable oil

Swap one for one.

Best for: High-heat cooking and baking. Neutral taste.

For that amount: 119 → 124 kcal, 0 → 0 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 medium onion → 2¾ tsp onion powder

Less sugar Fewer calories

About 1 tablespoon per medium onion.

Best for: Rubs, soups and sauces. No texture.

For that amount: 44 → 23 kcal, 1.2 → 0.7 g protein, 8.4 → 4.2 g net carbs, 4.6 → 0.4 g sugars.

1 medium onion → 1 medium red onion

Swap one for one.

Best for: Anything. Sweeter raw.

For that amount: 44 → 44 kcal, 1.2 → 1.2 g protein, 8.4 → 8.4 g net carbs, 4.6 → 4.6 g sugars.

100 g paneer → 100 g firm tofu

Dairy-free Vegan Less sugar Fewer calories More fiber Contains soy

Press it for 15 minutes, then cut into cubes.

Best for: Curries and grilling. Softer and blander, so season well.

For that amount: 321 → 144 kcal, 21.4 → 17.3 g protein, 3.6 → 0.5 g net carbs, 2.6 → 0.6 g sugars.

1 tsp paprika → 1 tsp chili powder

Swap one for one.

Best for: Rubs and chili. Hotter.

For that amount: 7 → 8 kcal, 0.3 → 0.4 g protein, 0.4 → 0.4 g net carbs, 0.2 → 0.2 g sugars.

1 tbsp parmesan → 1 tbsp nutritional yeast

Dairy-free Vegan More protein More fiber

Swap one for one.

Best for: Sprinkling on pasta, popcorn and roasted vegetables. Doesn't melt or brown.

For that amount: 20 → 18 kcal, 1.8 → 2.5 g protein, 0.2 → 0.7 g net carbs, 0 → 0 g sugars.

1 tbsp peanut butter → 1 tbsp almond butter

Less sugar More fiber Contains tree nuts

Swap one for one.

Best for: Toast, smoothies and baking. Peanut-free, but contains tree nuts.

For that amount: 94 → 98 kcal, 4 → 3.4 g protein, 2.2 → 1.4 g net carbs, 1.5 → 0.7 g sugars.

1 tbsp peanut butter → 1 tbsp tahini

Nut-free Less sugar

Swap one for one. Add a little sweetener for sweet recipes.

Best for: Dressings and savory sauces. More bitter.

For that amount: 94 → 89 kcal, 4 → 2.5 g protein, 2.2 → 1.8 g net carbs, 1.5 → 0.1 g sugars.

1 tbsp peanut butter → 1 tbsp sunflower seed butter

Nut-free

Swap one for one.

Best for: Toast, sauces and baking. Can turn green in baking with baking soda; that's harmless.

For that amount: 94 → 99 kcal, 4 → 2.8 g protein, 2.2 → 2.8 g net carbs, 1.5 → 1.7 g sugars.

1 cup plain Greek yogurt → 1 cup plain kefir

Fewer calories

Swap one for one; it's much thinner.

Best for: Smoothies, dressings and marinades. Too thin for dips.

For that amount: 179 → 100 kcal, 24.5 → 9.2 g protein, 9.6 → 10.9 g net carbs, 8.8 → 10.9 g sugars.

1 cup plain Greek yogurt → 1 cup cottage cheese

Blend until smooth.

Best for: Dips, dressings and breakfast bowls. About the same protein.

For that amount: 179 → 183 kcal, 24.5 → 23.7 g protein, 9.6 → 10.8 g net carbs, 8.8 → 9 g sugars.

1 cup plain kefir → 1 cup plain Greek yogurt

More protein

Thin it with a splash of milk or water.

Best for: Smoothies, dressings and overnight oats.

For that amount: 100 → 179 kcal, 9.2 → 24.5 g protein, 10.9 → 9.6 g net carbs, 10.9 → 8.8 g sugars.

1 cup quinoa → 1 cup bulgur wheat

More fiber Contains gluten

Swap one for one (dry).

Best for: Salads and bowls. Contains gluten.

For that amount: 626 → 479 kcal, 24 → 17.2 g protein, 97.2 → 80.6 g net carbs, 0 → 0.6 g sugars.

1 cup quinoa → 1 cup brown rice

Swap one for one (dry). Takes about 45 minutes.

Best for: Bowls and stuffed peppers.

For that amount: 626 → 679 kcal, 24 → 13.9 g protein, 97.2 → 134.3 g net carbs, 0 → 1.7 g sugars.

1 cup raw cashews → 1 cup almonds

Fewer carbs More fiber

Swap one for one. For creamy sauces, use blanched almonds soaked overnight.

Best for: Stir-fries, snacking and creamy sauces.

For that amount: 758 → 828 kcal, 24.9 → 30.3 g protein, 36.9 → 13 g net carbs, 8.1 → 6.3 g sugars.

100 g raw shrimp → 100 g firm tofu

Shellfish-free Vegan More fiber Contains soy

Press, cube and pan-fry until golden before adding.

Best for: Stir-fries, curries and bowls.

For that amount: 85 → 144 kcal, 20.1 → 17.3 g protein, 0 → 0.5 g net carbs, 0 → 0.6 g sugars.

100 g raw shrimp → 100 g chicken breast

Shellfish-free

Cut into bite-size pieces. It takes longer to cook than shrimp.

Best for: Stir-fries, pasta and tacos.

For that amount: 85 → 120 kcal, 20.1 → 22.5 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 cup red lentils → 1 cup green or brown lentils

Swap one for one. Cook for 25 minutes instead of 15.

Best for: Soups and salads. They hold their shape, so dals won't be as creamy.

For that amount: 680 → 676 kcal, 45.4 → 47.2 g protein, 99.4 → 101.2 g net carbs, 3.8 → 3.8 g sugars.

1 medium red onion → 1 medium onion

Swap one for one.

Best for: Anything. Sharper raw, so soak slices in cold water for 10 minutes for salads.

For that amount: 44 → 44 kcal, 1.2 → 1.2 g protein, 8.4 → 8.4 g net carbs, 4.6 → 4.6 g sugars.

1 tbsp rice vinegar → 1 tbsp apple cider vinegar

Swap one for one.

Best for: Dressings, slaws and stir-fry sauces. A little fruitier.

For that amount: 3 → 3 kcal, 0 → 0 g protein, 0 → 0.1 g net carbs, 0 → 0.1 g sugars.

1 tbsp rice vinegar → 1 tbsp lime juice

Swap one for one.

Best for: Dressings and dipping sauces.

For that amount: 3 → 4 kcal, 0 → 0.1 g protein, 0 → 1.2 g net carbs, 0 → 0.3 g sugars.

1 tbsp roasted peanuts → 1 tbsp pumpkin seeds

Nut-free Less sugar Fewer carbs

Swap one for one.

Best for: Stir-fries, salads and snacking.

For that amount: 53 → 45 kcal, 2.2 → 2.4 g protein, 1.2 → 0.4 g net carbs, 0.4 → 0.1 g sugars.

1 cup roasted peanuts → 1 cup raw cashews

Contains tree nuts

Swap one for one.

Best for: Stir-fries and snacking.

For that amount: 854 → 758 kcal, 35.6 → 24.9 g protein, 19.4 → 36.9 g net carbs, 7.2 → 8.1 g sugars.

1 cup rolled oats → 1 cup certified gluten-free rolled oats

Gluten-free

Swap one for one.

Best for: Everything. Oats are often processed with wheat; certified gluten-free oats aren't.

For that amount: 307 → 307 kcal, 10.7 → 10.7 g protein, 46.7 → 46.7 g net carbs, 0.8 → 0.8 g sugars.

100 g seitan → 100 g firm tofu

Gluten-free Fewer carbs

Press it for 15 minutes first.

Best for: Stir-fries and curries. Gluten-free, softer, less protein.

For that amount: 140 → 144 kcal, 25 → 17.3 g protein, 5 → 0.5 g net carbs, 1 → 0.6 g sugars.

100 g seitan → 100 g tempeh

Gluten-free More fiber

Swap one for one.

Best for: Stir-fries and sandwiches. Gluten-free.

For that amount: 140 → 192 kcal, 25 → 20.3 g protein, 5 → 2.6 g net carbs, 1 → 0 g sugars.

1 cup small pasta → 110 g chickpea pasta

Gluten-free More protein More fiber Healthier swap on recipes

About 50% more protein and 3 times the fiber.

For that amount: 408 → 374 kcal, 14.3 → 22 g protein, 78.7 → 56.1 g net carbs, 3 → 5.5 g sugars.

1 cup small pasta → 110 g red lentil pasta

Gluten-free More protein More fiber Healthier swap on recipes

Almost twice the protein and 3 times the fiber.

For that amount: 408 → 374 kcal, 14.3 → 26.4 g protein, 78.7 → 55 g net carbs, 3 → 2.2 g sugars.

1 cup small pasta → 440 g spaghetti squash

Gluten-free Fewer calories Fewer carbs More fiber

Roast the squash, then scrape it into strands with a fork. About 4 times the weight of dry pasta.

Best for: Tomato and meat sauces. Not for baked pasta or creamy sauces, which turn watery.

For that amount: 408 → 136 kcal, 14.3 → 2.6 g protein, 78.7 → 23.8 g net carbs, 3 → 12.3 g sugars.

1 cup small pasta → 330 g zucchini

Gluten-free Fewer calories Fewer carbs

Spiralize and cook for 1–2 minutes, or serve raw.

Best for: Pesto and light sauces. Releases water, so salt and drain it first.

For that amount: 408 → 56 kcal, 14.3 → 4 g protein, 78.7 → 6.9 g net carbs, 3 → 8.2 g sugars.

1 tbsp soy sauce → 1 tbsp coconut aminos

Gluten-free Soy-free Healthier swap on recipes

About 65% less sodium, and gluten-free. A little sweeter (1 g sugar per teaspoon).

For that amount: 9 → 16 kcal, 1.3 → 0 g protein, 0.7 → 3.2 g net carbs, 0.1 → 3.2 g sugars.

1 tbsp soy sauce → 1 tbsp liquid aminos

Gluten-free Healthier swap on recipes

Gluten-free and unfermented. Sodium is about the same as soy sauce.

For that amount: 9 → 6 kcal, 1.3 → 1.3 g protein, 0.7 → 0.3 g net carbs, 0.1 → 0 g sugars.

1 tbsp soy sauce → 1 tbsp tamari

Gluten-free

Swap one for one.

Best for: Anything that uses soy sauce. Same flavor, and usually gluten-free (check the label).

For that amount: 9 → 10 kcal, 1.3 → 1.7 g protein, 0.7 → 0.8 g net carbs, 0.1 → 0.3 g sugars.

100 g spaghetti squash → 100 g zucchini

Fewer calories Fewer carbs

Spiralize and cook for 1–2 minutes.

Best for: Light sauces and pesto.

For that amount: 31 → 17 kcal, 0.6 → 1.2 g protein, 5.4 → 2.1 g net carbs, 2.8 → 2.5 g sugars.

100 g spaghetti squash → ¼ cup small pasta

Less sugar Contains gluten

About a quarter of the weight, as dry pasta.

Best for: Any sauce. Many more calories and carbs.

For that amount: 31 → 93 kcal, 0.6 → 3.2 g protein, 5.4 → 17.9 g net carbs, 2.8 → 0.7 g sugars.

1 tbsp tamari → 1 tbsp coconut aminos

Soy-free Healthier swap on recipes

Swap one for one; add a pinch of salt if it tastes flat.

Best for: Stir-fries and marinades. Sweeter and soy-free.

For that amount: 10 → 16 kcal, 1.7 → 0 g protein, 0.8 → 3.2 g net carbs, 0.3 → 3.2 g sugars.

1 tbsp tamari → 1 tbsp soy sauce

Contains gluten

Swap one for one.

Best for: Anything. Contains wheat.

For that amount: 10 → 9 kcal, 1.7 → 1.3 g protein, 0.8 → 0.7 g net carbs, 0.3 → 0.1 g sugars.

1 tbsp tamarind paste → 1 tbsp lime juice

Less sugar Fewer calories Fewer carbs

Swap one for one and add a pinch of sugar or sweetener.

Best for: Pad thai and chutneys. Brighter, less fruity.

For that amount: 41 → 4 kcal, 0.5 → 0.1 g protein, 9.8 → 1.2 g net carbs, 9.8 → 0.3 g sugars.

100 g tempeh → 100 g firm tofu

Fewer calories

Press it for 15 minutes first.

Best for: Stir-fries, curries and bowls. Softer.

For that amount: 192 → 144 kcal, 20.3 → 17.3 g protein, 2.6 → 0.5 g net carbs, 0 → 0.6 g sugars.

100 g tempeh → 100 g seitan

Fewer calories Contains gluten

Swap one for one.

Best for: Stir-fries, sandwiches and anything meaty. Contains gluten.

For that amount: 192 → 140 kcal, 20.3 → 25 g protein, 2.6 → 5 g net carbs, 0 → 1 g sugars.

1 tbsp toasted sesame oil → 1 tbsp olive oil

Swap one for one and add a few toasted sesame seeds for flavor.

Best for: Stir-fries and dressings. Loses the toasted taste.

For that amount: 120 → 119 kcal, 0 → 0 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

100 g turkey breast cutlets → 100 g chicken breast

Swap one for one.

Best for: Anything.

For that amount: 114 → 120 kcal, 23.7 → 22.5 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 cup unsweetened almond milk → 1 cup milk

Nut-free Contains dairy

Swap one for one.

Best for: Anything. Not dairy-free.

For that amount: 36 → 122 kcal, 1.4 → 8.1 g protein, 1 → 11.7 g net carbs, 0 → 11.7 g sugars.

1 cup unsweetened almond milk → 1 cup unsweetened soy milk

Nut-free Contains soy

Swap one for one. Use unsweetened.

Best for: Anything. More protein.

For that amount: 36 → 80 kcal, 1.4 → 7 g protein, 1 → 3.2 g net carbs, 0 → 1 g sugars.

1 cup unsweetened soy milk → 1 cup unsweetened almond milk

Soy-free Fewer calories Contains tree nuts

Swap one for one. Use unsweetened.

Best for: Smoothies, oats and coffee. Thinner.

For that amount: 80 → 36 kcal, 7 → 1.4 g protein, 3.2 → 1 g net carbs, 1 → 0 g sugars.

1 cup unsweetened soy milk → 1 cup milk

Soy-free Contains dairy

Swap one for one.

Best for: Anything. Not dairy-free.

For that amount: 80 → 122 kcal, 7 → 8.1 g protein, 3.2 → 11.7 g net carbs, 1 → 11.7 g sugars.

1 tbsp vegetable oil → 1 tbsp olive oil

Swap one for one. Use a light, not extra-virgin, olive oil for baking.

Best for: Sautéing, roasting and most baking.

For that amount: 124 → 119 kcal, 0 → 0 g protein, 0 → 0 g net carbs, 0 → 0 g sugars.

1 cup walnuts → 1 cup almonds

More protein More fiber

Swap one for one.

Best for: Salads, oats and baking.

For that amount: 765 → 828 kcal, 17.8 → 30.3 g protein, 8.2 → 13 g net carbs, 3 → 6.3 g sugars.

1 tbsp walnuts → 1 tbsp pumpkin seeds

Nut-free More protein

Swap one for one.

Best for: Salads and granola.

For that amount: 49 → 45 kcal, 1.1 → 2.4 g protein, 0.5 → 0.4 g net carbs, 0.2 → 0.1 g sugars.

1 slice whole-wheat bread → 1 slice gluten-free bread

Gluten-free Contains egg

Swap slice for slice. Toast it; it's crumbly untoasted.

Best for: Toast and sandwiches.

For that amount: 81 → 80 kcal, 4 → 1.1 g protein, 11.7 → 13.4 g net carbs, 1.4 → 1.6 g sugars.

1 large whole-wheat tortilla → ½ cup lettuce leaves

Gluten-free Less sugar Fewer calories Fewer carbs

Use 2–3 large leaves per tortilla.

Best for: Tacos and wraps eaten straight away.

For that amount: 135 → 4 kcal, 4 → 0.3 g protein, 18.9 → 0.3 g net carbs, 0.9 → 0.3 g sugars.

1 large whole-wheat tortilla → 2 small corn tortillas

Gluten-free Less sugar Fewer calories

Use two small corn tortillas per large one, warmed so they don't crack.

Best for: Tacos and quesadillas. Too small for burritos.

For that amount: 135 → 98 kcal, 4 → 2.6 g protein, 18.9 → 17.2 g net carbs, 0.9 → 0.4 g sugars.

100 g zucchini → 100 g eggplants

More fiber

Swap one for one. Salt it for 20 minutes and pat dry first.

Best for: Roasting, grilling and stir-fries.

For that amount: 17 → 25 kcal, 1.2 → 1 g protein, 2.1 → 2.9 g net carbs, 2.5 → 3.5 g sugars.