It can be frustrating not knowing how to cook healthy or how to make healthy food taste good. But, I am here to help take that stress away. Today is all about what we can replace or turn that meal or snack into a healthier decision! Here is a list of all my favorite food substitutions to a healthier lifestyle.

One thing I’d like to add, we can’t expect to change everything all at once to a healthy lifestyle. Let’s start by making small changes. Pick one category on the list and stay consistent towards that. Do it for about two weeks until it becomes easier. Once you have that down, start on another category. Rinse and Repeat! It starts by making small changes. You got this!!






Instead of:                          Try This: 

Milk —————————> Almond, Coconut, Flax, Cashew, Oat, or Hemp Milk

Cheese —————————> Nutritional Yeast, Raw Cheddar Cheese

Yogurt —————————> Greek Yogurt, Coconut Yogurt

Whipped Cream —————————> Coconut Whipped Cream

Creamer (Coffee) —————————> Oat Milk, Coconut Oil, MCT Oil, Onnit Creamer

Butter —————————> Ghee Butter, Coconut Oil

Mayo —————————> Avocado, Primal Kitchen Mayo

Sour Cream —————————> Plain Greek Yogurt


Pasta / Bread / Starches 

Instead of:                          Try This: 

White Bread —————————> Udi’s Bread, Breadsrsly, Northern Bakehouse

Tortillas —————————> Siete Tortillas, Mikey Tortillas

Taco Shells —————————> Siete Taco Shells

Noodles —————————> Spaghetti Squash/ Zucchini Noodles, Ramen Noodles, Paleo Noodles

White Rice —————————> Cauliflower Rice, Quinoa

Mashed Potatoes —————————> Mashed Cauliflower, Sweet potatoes

French Fries —————————> Sweet Potato Fries

Cereal —————————> Gluten Free Rolled or Quick Oats, Granola, Warm Buckwheat, Rice Cakes

Chips —————————> Siete Chips, Kale Chips, Beet Chips

Pancake —————————> Birch Benders, Simple Mills

Crackers —————————>Marys Crackers, Simple Mills Crackers, Flackers, GF Crackers

Popcorn —————————> Buddha Bowl Popcorn

Pizza Crust —————————> GF Pizza CrustSimple Mills Pizza Dough

White / Wheat Flour —————————> Almond, Coconut, Buckwheat, Tapioca, and Cassava Flour


Sugar / Sweeteners

Instead of:                          Try This: 

White Sugar / Splenda —————————> Monk Fruit, Stevia, Raw Honey, Dates

Powdered Sugar —————————> Lakanto Powdered Sugar

Maple Syrup —————————> Pure Maple Syrup, Lakanto Maple Syrup, Birch Benders




Instead of:                          Try This:     

Soda —————————> Zevia, LaCroix

Fruit Juice —————————> Coconut Water, Fresh squeezed oranges

Alcohol —————————> Kombucha, Red Wine




Instead of:                          Try This:   

Ice Cream —————————> Dairy Free Halo Top, Frozen Bananas

Hard Candy —————————> Frozen Grapes

Frosting —————————> Canned Coconut Cream

Baked Goods —————————> Simple Mills Cookies

Cake —————————> Simple Mills Cake Mix

Candy Bars —————————> Onnit Protein Bites, Quest Bars, RX Bars, Lara Bars, Collagen Bars

Milk Chocolate —————————> Lilys Chocolate Chips, Lilys Chocolate Bars

Whey Protein Powder —————————> Onnit Hemp Protein, Vegan Protein Powder


Oils, Dressings, Condiments 

Instead of:                          Try This: 

Vegetable & Canola Oils —————————> Coconut, Avocado, Grapeseed, EVO Olive Oil

Table Salt —————————> Himalayan Salt

Ketchup —————————> Hot Sauce

Ranch Dressing —————————> Primal Kitchen Ranch Dressing

Salad Dressing —————————> Primal Kitchen Dressing

Peanut Butter —————————> Powdered Peanut Butter

Soy Sauce —————————>  Coconut Aminos            






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