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Food Substitutions

Add variety to your diet by putting these options in place of those in the meal plan featued in our June/July 2009 issue

You don't have to eat the same meals every single day. You're welcome to substitute different foods into the meal plan framework as long as the proportions of protein, carbs, and fat, and your total number of calories, remain roughly the same. Simply look at the kind of food (protein, starchy carb, fruit, etc., found in the "X" column of the sample diet) that you want to replace in the sample diet, and then find that type in the tables below. Adjust the quantity of the new food so it has approximately the same number of calories as the food in the base diet. That way, the total calories in your diet won't change, even though you are changing the food item.

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For example, say you don't feel like having grits for breakfast in Meal 1. You could eat rolled oats in place of them. In this case, you'd have to eat a little less than two cups of oats to equal the 260 calories you would have consumed with the grits (two cups of oats is 300 calories). Again, it doesn't have to be precise, just make the numbers as close as you can.

Proteins

X

Food Description

Quantity

Calories

Protein

Carbs

Fat

P

Chicken breast

1 oz (c)

42

8

0

0.96

P

Egg white

1 (large)

17

3.6

0.26

0

P

Fish

1 oz (c)

29

6

0

0

P

Canned tuna

6 oz can

175

40

0

2

P

Turkey breast

1 oz (c)

37

8

0

0.5

P

Whole egg

1 (large)

92

8

0.51

6

P

Low-fat cottage cheese,

1/2 cup

90

16

4

1

P

Non-fat Greek yogurt (Fage brand)

1 cup

120

20

9

0

P

Rice protein powder (Nutribiotic brand)

1 Tbsp

55

12

1.8

0

P

Pea protein powder (Pure Advantage brand)

1 scoop

125

25

4

1

Starchy Carbs

X

Food Description

Quantity

Calories

Protein

Carbs

Fat

SC

Brown rice

1/2 cup (c)

101

2

21

1

SC

Rolled oats

1/2 cup (pc)

150

5

27

3

SC

Sweet potato

1 oz

25

1

6

0

SC

Yams

1 oz

32

0.48

8

0

SC

Baked potato

1 oz

26

1

6

0

SC

Barley

1/2 cup (c)

95

2

22

0.5

SC

Cream of rye

1/3 cup (pc)

110

5

25

1

SC

Grits

1/4 cup (pc)

130

3

29

0.5

SC

Corn

1/2 cup (c)

67

2

16

0

SC

Lentils

1/2 cup (c)

115

9

20

5

Fibrous Carbohydrates

X

Food description

Quantity

Calories

Protein

Carbs

Fat

FC

Broccoli

1/2 cup

20

1

4

0

FC

Cauliflower

1/2 cup

14

1

3

0

FC

Asparagus

1/2 cup

20

1.5

4

0

FC

Green beans

1/2 cup

22

1

5

0

FC

Brussels sprouts

1/2 cup

26

1.5

5

0

FC

Cabbage

1/2 cup

17

1

4

0

FC

Kale

1/2 cup

17

1

3

0

FC

Iceberg lettuce

1/2 cup

5

0.5

1

0

FC

Spinach

1/2 cup

20

2

3

0

FC

Romaine lettuce

1/2 cup

5

0.5

1

0

FC

Arugula

1/2 cup

3

0

0.5

0

FC

Zucchini

1/2 cup

15

0.5

3

0

Fruits

X

Food description

Quantity

Calories

Protein

Carbs

Fat

FR

Apple

1 med

104

0.5

25

0

FR

Blackberries

1 cup

62

1.5

14

1

FR

Blueberries

1 cup

84

1

21

0

FR

Cantaloupes

1 cup

60

1

15

0

FR

Cherries (with pits)

1 cup

83

1

21

0

FR

Grapefruit

1/2 med

37

1

9

0

FR

Orange

1 med

69

1

18

0

FR

Peaches

1 med

59

1

15

0

FR

Raspberries

1 cup

64

1

15

1

FR

Strawberries

1 cup

49

1

12

0

FR

Pears

1 med

101

0.5

25

0

Fats and Oils

X

Food description

Quantity

Calories

Protein

Carbs

Fat

F

Flax oil

1 tsp

43

0

0

4.5

F

Olive oil

1 tsp

41

0

0

4.5

F

Omega-3 oil (Udo's Choice)

1 tsp

42

0

0

4.5

F

Almond butter

1 tbsp

101

2

3

9

F

Avocado

1/4 med

80

1

4

7

F

Nuts

1/8 med

105

1

9

9

F

Peanut butter

1 tbsp

101

2

3

9

(pc) = pre-cooked

(c) = cooked

(med) = medium

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