Substitutions Database

[nz_icon_list icon=”icon-checkmark” type=”none” icon_color=”#198e56″]Select – PROTEIN/CARBS or FAT for the food you would like to substitute. (You will have to know that chicken is Protein, and potato is CARBS. Some foods are in 2 categories ie – milk – protein and carbs)
Input the PRESCRIBED AMOUNT on your plan.
Start typing the FOOD GIVEN in the space provided. Select the proper form of the food – cooked/dry/uncooked etc.
Start typing the food you WOULD LIKE INSTEAD. (the list of foods in the database is below)
The result is the amount in GRAMS of the food you would like. It keeps you within your caloric totals for the day and ON PLAN.[/nz_icon_list]

[nz_icon_list icon=”icon-food” type=”none”]Beans – Canned Black BeansBeans – Canned Green or snap

Beans – Canned Kidney Beans

Beans – Canned Lima

Beans – Canned Pinto Beans

Beans – Canned Refried Beans

Beans – Garbanzo Beans – Chick peas

Beans – Lentils (boiled)

Beans – Lima Beans Large (boiled)

Beef – Bison, broiled

Beef – Flank Steak – cooked

Beef – Ground, 85% lean, cooked

Beef – Ground, 95% extra lean, cooked

Beef – Lone Star Steakhouse NY Strip, broiled

Beef – Steak Tenderloin (filet mignon)

Beef – Top Round, lean, no fat, cooked

Beef – Top Sirloin, lean broiled

Cheese – Allegro 2%

Cheese – Black Diamond (block)

Cheese – Cottage Cheese 1% (Sealtest)

Cheese – Fetos Saputo light (40% less fat)

Cheese – Fromage Frais 0%

Cheese – Kraft Monterey Jack

Cheese – Kraft String Ums Mozzarella 2%

Cheese – Saputo – Ricotta 2% Lite

Cheese – Sliced cheese – Cheddar Black Diamond

Chicken Boneless, Skinless – cooked

Cottage Cheese – 1%

Cottage Cheese – 2%

Cream Cheese – Philadelphia Herb and Garlic 95% fat free

Edamame/Soybeans – shelled, not in pod

Egg – 1 egg white Large

Egg – 1 whole egg, large

Egg – Egg Whites – Egg Beaters

Egg – Egg Whites – Naturegg

Fish – Atlantic Cod cooked dry heat

Fish – Atlantic Salmon – cooked dry heat

Fish – Canned Light Tuna packed in Water

Fish – Canned Tuna – Clover Leaf – DillLemon

Fish – Canned Tuna – Clover Leaf – GarlicHotPepper

Fish – Canned Tuna – Clover Leaf – Lemon Pepper

Fish – Canned Tuna – Clover Leaf – Spicy Thai

Fish – Canned Tuna – Clover Leaf – SpicyPeanutSatay

Fish – Canned Tuna – Clover Leaf – SunDriedTomatoBasil

Fish – Canned Tuna – Clover Leaf – TomatoOnion

Fish – Flouder/Sole – cooked dry heat

Fish – Flouder/Sole – uncooked

Fish – Grouper – cooked dry heat

Fish – Halibut – cooked dry heat

Fish – Kirkland Smoked Salmon

Fish – Oceans Snack Kit – white tuna albacore w/mayo

Fish – Orange Roughy – cooked dry heat

Fish – Salmon/Tilapia/Herb- Blue Water Frozen

Fish – Shrimp – Cooked moist heat

Fish – Sockeye Salmon – cooked dry heat

Fish – Tilapia – cooked dry heat

Fish -Trout Farmed – cooked dry heat

Fish -Trout Wild – cooked dry heat

Flat out – FoldIt – 5 grain flax flatbread

Hemp Hearts – Raw shelled Hemp Seeds

Milk 1%

Milk 2%

Milk Skim/Fat Free

Pork – Canadian Back Bacon (Costco)

Pork – Canaidan Style

Pork – Pork Chops, bone in, lean meat only, cooked

Pork – Pork Chops, boneless, lean meat only, cooked

Pork – Pork Loin, boneless, tenderloin, cooked

Protein – Allmax Whey Protein Isoflex

Protein – Presidents Choice Whey Protein

Protein – Visalus Vishape

Protein Powder – BSN Syntha -6 – Milk Shake

Protein Powder – BSN Syntha-6 Chocolate milk shake

Protein Powder – EAS 100% Whey Protein

Protein Powder – Figure Protein

Protein Powder – Gaspari Myofusion

Protein Powder – GNC Whey Iso Burst

Protein Powder – Instant Smoothie

Protein Powder – Iso XP by NxCare

Protein Powder – Isoflex by Allmax -Banana Creme Supreme

Protein Powder – IsoSensation 93 Ultimate Nutrition

Protein Powder – Kaizen – Costco Brand

Protein Powder – NZW Whey

Protein Powder – Optimum Nutrition – Platium Hydro Builder

Protein Powder – Vegan Protein

Protein Powder – Vegan Sun Warrior

Protein Powder – Whey Gourmet

Protein Powder – XPN Iso Extreme

Soy Milk -Natura, Unsweetened (Plain) – no lactose

Tofu – Firm Raw Tofu

Tuna – canned chunk light tuna by Starkist

Tuna – Canned white Albacore by StarKist

Tuna – Fresh Yellowfin – cooked dry heat

Turkey – Ground – 93% lean, roasted

Turkey – Ground, 85% lean, cooked

Turkey – Roasted – meat only cooked

Yogurt – Activia Dessert

Yogurt – Greek Yogurt Blueberry Oikos (2%)

Yogurt – Greek Yogurt La Liberte 0% (plain)

Yogurt – Greek Yogurt Laliberte 2% plain

Yogurt – Greek Yogurt Oikos Plain 2%

Yogurt – Source 0 % any flavor[/nz_icon_list]

[nz_icon_list icon=”icon-food” type=”none”]All Bran Bars

Beans – Canned Black Beans

Beans – Canned Green or snap

Beans – Canned Kidney Beans

Beans – Canned Lima

Beans – Canned Pinto Beans

Beans – Canned Refried Beans

Beans – Edamame/Soybeans – shelled, not in pod

Beans – Garbanzo Beans – Chick peas

Beans – Lentils (boiled)

Beans – Lima Beans Large (boiled)

Bread – Costco – No sugar added-Whole Wheat

Bread – Country Harvest – Oat and Honey or Ancient Grains

Bread – Country Harvest Whole Grain

Bread – Crumpets

Bread – English Muffins Plain Regular

Bread – Ezekial 4:9 organic Whole grain Tortillas

Bread – Method Bread – 9 grains

Bread – Mini Pitas

Bread – Pita Bread Olive Oil Regular

Bread – Selection Whole Wheat Tortillas

Cereal – All Brand- Strawberry Bites Flavor

Cereal – Bran Flakes

Cereal – Cheerios MultiGrain

Cereal – Cheerios Regular Plain

Cereal – Cherrios Banana Nut

Cereal – Corn Flakes

Cereal – Granola – Quaker Oats & Honey

Cereal – Granola President’s Choice Blue Menu

Cereal – Granola Quaker Harvest Crunch Regular

Cereal – Life

Cereal – Natural Granola Low Fat

Cereal – Raisin Bran

Cereal – Rice Krispies

Cereal – Special K Regular

Cereal – Vector

Cheese – Allegro 2%

Cheese – Cottage Cheese 1% (Sealtest)

Cheese – Fromage Frais 0%

Cheese – Kraft String Ums Mozzarella 2%

Cheese – Saputo – Ricotta 2% Lite

Chips – Bakes Lay’s any flavor

Chips – Tostitos Baked any size

Chocolate Dark – 49-55% cacao

Chocolate Dark – 60-69% cacao

Chocolate Dark – 70-85% cacao

Coffee Creamers – International Delight – any flavor

Cous Cous – Aroma weighed dry

Cous cous – Cooked

Cous Cous – Dry

Cous Cous – Zinda – weighted dry

Crackers – Partners Cracker Wise Crackers

Cream Cheese – Philadelphia Herb and Garlic 95% fat free

Fish – Oceans Snack Kit – white tuna albacore w/mayo

Flat out – FoldIt – 5 grain flax flatbread

Frozen Yogurt – Del Monte any flavor

Fruit – Apple with skin

Fruit – Banana raw

Fruit – Blackberries raw

Fruit – Blueberries raw

Fruit – Cantaloupe

Fruit – Cranberries raw

Fruit – Del Monte – Red Grapefruit cups

Fruit – Grapes Seedless

Fruit – Honey Dew Melon

Fruit – Kiwi no skin

Fruit – Pineapple

Fruit – Plums

Fruit – Raspberries raw

Fruit – Stawberries

Fruit – Sweet Cherries Raw

Fruit – Watermelon

Granola Bars – Kashi Raspberry Chocolate

Granola Squares – Cafe

Hummus –

Ice Cream – Skinny Cow – Mini Fudge Bars

Ice Cream – Skinny Cow Fudge Bars regular size

Ice Cream – Skinny Cow Ice Cream Sandwiches

Ice Cream – Skinny Cow Ice Cream Sandwiches

Marinade – Salad Dressing – Dips – Tastey Dream

Mayonnaise – Miracle Whip Calorie Wise

Mayonnaise – Miracle Whip Calorie Wise

Nutella

Oatmeal – McCann’s Steel Cut dry

Oatmeal – Quaker Instant Cinnamon Roll Dry

Oatmeal – Quaker Instant Peaches and Cream Dry

Oatmeal – Rolled Instant regular (dry)

Pasta – Spaghetti, Macaroni regular dry

Pasta – Spaghetti, Macaroni Whole Wheat dry

Pita – Olive Oil Pita Bread

Pitas – Mini Pitas

Quaker – Granola Bars – any kind

Quinoa – Cooked

Quinoa – Dry

Rice – Brown Long Grain Cooked

Rice – Brown Rice Medium Grain

Rice – Long Grain Dry

Rice – Minute Rice Instant Precooked whole grain brown

Rice – Uncle Ben’s Whole Grain Dry

Rice Cakes – Brown Rice Plain

Rice Cakes – Quaker Apple Cinnamon

Rice Cakes – Quaker Butter Popcorn

Rice Cakes – Quaker Caramel Corn

Rice Cakes – Quaker Cracker Jack

Rice Cakes – Quaker Lightly Salted

Rice Cakes – Quaker White Cheddar

Rice Medium Grain Dry

Sauces – Tomato Hunt’s canned

Sauces – Tomato Meat Sauce Canned

Sour Cream Fat Free

Soy – Edamame (in pods)

Soy – Edamame (not in pods)

Thinsations – Chocolate covered pretzels

Tofu – Firm Raw Tofu

Tortilla – Old El Paso Whole Grain

Tortillas – Weight Watchers

Tortillas – Whole Wheat 7″

Vegan – Pate

Vegetables – Canned corn whole kernal

Vegetables – Canned sweet corn

Vegetables – Canned tomatos

Vegetables – Carrots

Vegetables – Potato – Russet w. skin baked

Vegetables – Potato – Russet w. skin raw

Vegetables – Potato – Sweet Potato Baked No skin

Vegetables – Potato – Sweet Potato Cooked w. Skin

Vegetables – Squash – Butternut – Raw

Vegetables – Squash – Butternut – Cooked

Vegetables – Squash – Spaghetti – Cooked

Vegetables – Squash – Spaghetti – Raw

Vegetables – Tomato Raw

Yogurt – Activia Dessert

Yogurt – Source 0 % any flavor[/nz_icon_list]

[nz_icon_list icon=”icon-food” type=”none”]Almond Milk-SilkTrueAlmondAvocado – all varietiesBeef – Flank Steak – cooked

Beef – Ground, 85% lean, cooked

Beef – Ground, 95% extra lean, cooked

Beef – Lone Star Steakhouse NY Strip, broiled

Beef – Top Sirloin, lean broiled

Butter – Salted, all brands

Cheese – Allegro 2%

Cheese – Black Diamond (block)

Cheese – Fetos Saputo light (40% less fat)

Cheese – Kraft Monterey Jack

Cheese – Kraft String Ums Mozzarella 2%

Cheese – Laughing Cow , Mini Babybell Original

Cheese – Laughing Cow Mini Babybel Mild Cheddar

Cheese – Laughing Cow, Mini Babybell Original Light

Cheese – Saputo – Ricotta 2% Lite

Cheese – Sliced cheese – Cheddar Black Diamond

Chips – Bakes Lay’s any flavor

Chips – Tostitos Baked any size

Chocolate Dark – 49-55% cacao

Chocolate Dark – 60-69% cacao

Chocolate Dark – 70-85% cacao

Cream Cheese – Philadelphia Fat Free Plain

Cream Cheese – Philadelphia Herb and Garlic 95% fat free

Cream Cheese – Philadelphia Light Plain

Cream Cheese – Philadelphia Original

Cream Cheese – Philadelphia Strawberry Regular

Fish – Canned Tuna – Clover Leaf – DillLemon

Fish – Canned Tuna – Clover Leaf – Spicy Thai

Fish – Canned Tuna – Clover Leaf – SpicyPeanutSatay

Fish – Oceans Snack Kit – white tuna albacore w/mayo

Flaxseeds Ground – Webber Naturals Certified Organic (Costco)

Ground Flaxseeds – Costco

Hemp Hearts – Raw shelled Hemp Seeds

Hummus

Mayonnaise – Hellmann’s Light

Mayonnaise – Hellmann’s Low Fat

Mayonnaise – Hellmann’s Real

Mayonnaise – Kraft Fat Free

Mayonnaise – Kraft Light

Mayonnaise – Kraft Real Mayonnaise

Mayonnaise – Miracle Whip Calorie Wise

Milk – 2% reduced fat

Nutella

Nuts – Almond Butter

Nuts – Almond Milk Unsweetened – Almond Breeze

Nuts – Almonds

Nuts – Brazil

Nuts – Coconut – Unsweetened

Nuts – Coconut – Sweetened

Nuts – Cashew Butter Spread, plain

Nuts – Cashews

Nuts – Peanut Butter – Chunky

Nuts – Peanut butter – Smooth Style

Nuts – Peanuts

Nuts – Pecans

Nuts – Pistashios (edible portion)

Nuts – Sesame Butter, Tahini

Nuts – Skippy Peanut Butter Creamy

Nuts – Sunflower Seeds

Nuts – Walnuts

Oils – Olive Oil Extra Light (Taste)

Oils – Sesame

Olives – Green Sliced

Olives – Kalmata pitted

Salad Dressing – Dips – Marzetti Individuals Dip Ranch

Salad Dressing – Greek Style Veggie Dip

Salad Dressing – Irresistables – Sweet Onion

Salad Dressing – Renee’s – Sweet Onion

Tofu – Unisoya – Fine Herbes

Turkey – Ground – 93% lean, roasted

Turkey – Ground, 85% lean, cooked

Turkey – Roasted – meat only cooked[/nz_icon_list]

[nz_icon_list icon=”icon-checkmark” type=”circle” icon_color=”#3dc652″ background_color=”#070019″]After you have a diet plan designed you are permitted to ‘substitute’ out protein, carbs, and fat for other foods of the same caloric value. It allows you to have more choice in your diet while trying to achieve your physique goals.

Take note of the FORM of the food you are substituting – Dry rice is a much different quantity than uncooked rice.

Meats are listed as cooked weight – baked, broiled, or grilled.

This is YOUR food substitution list. If you would like to add something to the database, click on “Suggest new food to be added” in the lower right hand corner of the database. Add input the specifications of the food below – food name, brand, serving size (grams), protein, carbs, fat, and fiber. You could also send along a clear photo of the front of the product, and the nutritional profile on the back of the product, and I will add it to my database.

This listing is a work in progress, and will be updated regularly as new food items will be added.

Certain foods – like legumes, or dairy can be found in multiple macronutrients – protein, and carb or even fat listing.

I recommend changing one item per meal, as changing many foods will ultimately change your macro nutrient ratios (amount of protein, carbs, and fat), and thus throw off your meal plan for the day entirely.

Protein powder vary widely and make sure I have your protein powder nutritional information.

Liquids are measured in ounces, litres, millilitres(ml), cups, teaspoons, or tablespoons.

Due to the density of the food how many grams is one cup of that food could vary. For the ease of food preparation, I do give some measures in cups, or tablespoons, however, the most accurate way to substitute food is to weigh it.

Generally: 1tsp = 3 TBSP and 15mL=15g. The density of the food can change the measures but for ease of use, we will assume them to be the same. If there is extra information you would need to know about substitutions it will be listed in the substitution box.

Mass or weight is measured in grams (CAN), or ounces (US). Most digital scales can be calibrated to either. I recommended you buy a scale that is useful in both measures.[/nz_icon_list]