Master the art of optimization through strategic substitutions. These swaps allow you to customize any meal to align with your goals, preferences, and lifestyle demands.

Protein Swaps

Lean Proteins (Fat Loss Focus)

• Chicken breast → Turkey breast → White fish → Egg whites
• Ground beef (93% lean) → Ground turkey (99% lean) → Bison
• Greek yogurt (nonfat) → Cottage cheese (low-fat) → Icelandic skyr

Moderate-Fat Proteins (Maintenance/Muscle)

• Chicken thighs → Salmon → Whole eggs → Ground beef (85% lean)
• Full-fat Greek yogurt → Cottage cheese (4%) → Ricotta

Plant-Based Proteins

• Tofu → Tempeh → Edamame → Lentils
• Protein powder (pea, rice, hemp)

Carb Swaps

Lower Carb / Higher Volume

• Rice → Cauliflower rice (1:1 ratio)
• Pasta → Zucchini noodles, shirataki noodles, or hearts of palm noodles
• Mashed potatoes → Mashed cauliflower
• Pizza crust → Cauliflower crust, chicken crust