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, Elhurst, & 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
This program promotes 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
While the Certified Organic label is better than conventional meat, it does not certify that the animal was raised optimally. Each animal has different optimal conditions- for instance chickens should be able to wander in fields, woods, and farms instead of being confined to cages or small patches of dirt.
The Certified Humanely Raised sticker is the highest quality that is sold in most grocery stores. Better yet, finding local farms that sell animal foods is best. Many small farms sell through websites like Farmmatch.com and offer local delivery.
Eggs → Organic, pasture-raised eggs
Chicken → Organic, free-range or pastured chicken
Turkey → Organic, free-range turkey
Red Meat → Organic, grass-fed and grass-finished 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 Seltzer → Spindrift