The Ultimate Food Swap List
CRAVING THIS SWAP FOR THIS
White Rice Sweet potato “rice”
Serving: 1/2 cup Serving: 1 medium potato
Calories: 103 Why: 103 cal. and 23 g
Carbohydrates: 22 g carbs. Vitamins A, C, and
potassium. More fiber
and easy to prepare.
Spaghetti Spaghetti squash
Serving: 1 cup Serving: 1 cup
Calories: 221 Why: 42 cal., 10 g carbs,
Carbohydrates: 67 g plus fiber, vitamins C, B-6,
and potassium.
Hamburger bun Sweet potato “bun”
Serving: 1 bun Serving: 1/2’’ slices
Calories: 120 Why: 81 cal., 18 g carbs,
Carbohydrates: 21 g and vitamins A and C. And
it’s delicious!
Cauliflower “rice”
Serving: 1/2 cup
Why: 20 cal. and 2 g
carbs, plus vitamins C, K,
and B-6. Tasty and easy
to prepare.
Spiralized zucchini
Serving: 1 medium
Why: 33 cal., 5 g carbs,
lots of vitamins and
vfiber, and convincing
spaghetti flavor.
Portobello “bun”
Serving: 2 mushrooms
Why: 44 cal., 8 g carbs,
riboflavin, niacin,
potassium, and a meaty
savory flavor.
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Broccoli “rice”
Serving: 1 med. stalk
Why: 63 cal. and 13 g
carbs. Loads of vitamins
and calcium.
Edamame pasta
Serving: 2 oz.
Why: 76 cal., 2 g carbs,
and 18 g protein. And
the only ingredient
is edamame!
Lettuce “bun”
Serving: 2 outer leaves
Why: 9 cal., 2 g carbs,
folate, and plenty of
vitamins A, C, and K.
 CRAVING THIS SWAP FOR THIS

Beef patty Bison patty Turkey burger Black Bean Burger

Serving: 75% lean, 3 oz. Serving: 3.5 oz (cooked) Serving: 4 oz. (cooked) Serving: 1 patty
(cooked) Why: 141 cal., 2 g fat (1 Why: 112 cal., 9 g fat (2.5 Why: 114 cal., 4 g fat (0.5
Calories: 195 g saturated), and 28 g saturated), and g saturated), 11 g protein.
Fat: 13 g protein. Better across 21 g protein. Check the label, though.
Protein: 18 g the board!

Ice cream Blended banana Cottage cheese Ricotta cheese

Serving: 1/2 cup “ice cream”
Calories: 260 Serving: 1 large banana
Fat: 15 g Why: 101 cal., 0.5 g fat, 31
Carbohydrates: 27 g g carbs. Try blended with
protein powder.
Serving: 1/2 cup (2%), plus Serving: 1/2 cup, plus 1/2
1/2 cup berries cup berries
Why: 115 cal., 3 g fat, 12 g Why: 1195 cal., 9 g fat, 13 g
carbs, and 11 g protein. carbs, and 14 g protein.

Iceberg lettuce Baby kale Cabbage Baby spinach

Serving: 1.5 cup, shredded Serving: 1.5 cup Serving: 1.5 cup Serving: 1.5 cup
Calories: 15 Why: 53 cal., 10 g carbs. Why: 41 cal., 10g carbs. Why: 45 cal. and 1 g
Carbohydrates: 3 g Packed with calcium, Vitamin-packed, filling, carbs, plus it’s a nutrient
Nutrients: (Some) vitamins vitamins A, B-6, and C. crunchy, and doesn’t wilt powerhouse with tons
A and K, water Plus, it keeps for days! in the fridge overnight. of flavor.

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