Making small swaps in the kitchen will lead to big changes in your health
and weight loss over time. Here are some of our favorites:
Dairy Swaps
- Milk ➦ Clean plant milk like Malk, Elmhurst, & Three Trees OR organic whole milk
- Butter ➦ Extra virgin olive oil OR organic, grass-fed butter
- Yogurt ➦ Harmless Harvest unsweetened, plain coconut yogurt
- Cheese ➦ Treeline cheese (cashew-based and clean) OR Organic Valley Raw Milk Cheeses
- Coffee Creamer ➦ Unsweetened, vanilla plant milk OR organic half & half
Condiment Swaps
- Vegetable Oil ➦ Cold-pressed, extra virgin olive oil (choose one that is dark in color and comes in a glass bottle)
- Salt ➦ Himalayan pink salt
- Ketchup ➦ Primal Kitchen Unsweetened Ketchup
- Mayonnaise ➦ Primal Kitchen Mayo
- Salad Dressing ➦ Bragg’s vinaigrette dressings or Primal Kitchen dressings
- Peanut Butter ➦ Maranatha Organic Peanut Butter or Trader Joe’s brand organic nut butters
- BBQ Sauce ➦ Primal Kitchen Classic BBQ Sauce, organic & unsweetened
Carb Swaps
Our programs promote having an abundance of carbohydrates from fresh fruits, vegetables, & whole grains. These product swaps are for those times when you may need to grab something more processed, but want to make it a healthier choice.
- Bread ➦ Ezekial breads (You’ll want to toast it) & Rudi’s Organic Bakery breads
- Cereal ➦ old fashioned rolled oats eaten raw with a clean milk option - add fresh fruit or raisins
- Pasta ➦ Bionature Organic Pasta OR Trader Joe’s Organic Red Lentil Pasta
- Crackers ➦ Wasa crackers & crispbreads
Animal Protein Swaps
- Eggs ➦ Organic, pasture-raised eggs
- Chicken ➦ Organic, free-range chicken
- Turkey ➦ Organic, free-range turkey
- Red Meat ➦ Organic, grass-fed beef
- Fish ➦ Wild-caught fish, as opposed to farm-raised
Snack Swaps
- Protein Bar ➦ No B.S. Simply Nutty Bar
- Chips ➦ Trader Joe’s Organic White Corn or Blue Corn Tortilla Chips (These have some oil in them so not ideal, but not a bad choice for once in a while)
- Popcorn ➦ Air-popped popcorn (best option) OR Lesser Evil popcorn snacks
- Candy ➦ Medjool dates (Seriously! These are amazing at satisfying a sweet tooth)
- Cookies ➦ HU grain-free cookies
- Soda ➦ Olipop
- Club Soda/Flavored Seltzers ➦ Spindrift
