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How Much Can You Save? $50 or more per month . . .
Making It Work:
These food substitutes will save you time and money. You can switch out recipe ingredients with less expensive items and prevent extra trips to the store. You can also swap out items that are high in carbohydrates and often lead to weight gain.
Money Savers
Easy substitutes for butter.
You can substitute applesauce, vegetable oil, or pureed white beans for butter, depending on the recipe.
Easy substitutes for eggs.
Pumpkin puree, ground flaxseed, and water can also be used. Bananas and applesauce are also used in some recipes instead of eggs.
Easy substitute for corn syrup.
Instead of buying corn syrup, make your version with stevia and water.
Easy substitutes for cooking wine in salad dressings.
Use cranberry or apple juice, fresh lemons, herbs, or vinegar instead of cooking wine. You can also use other juices, depending on the recipe and how they affect the taste of the food.
Carbohydrate Savers
When using substitutions, you can still create delicious meals. These substitutions can help you when you’re lacking an ingredient, reduce your monthly grocery bill and save on carb overload.
Here are more healthy food substitutes to help you reduce added sugar, unhealthy fats, and refined carbs, while increasing fiber, vitamins, and good fats:
| Instead of… | Try… | Why? |
|---|---|---|
| White rice | Brown rice, quinoa, cauliflower rice | More fiber, nutrients, and lower glycemic index |
| White bread | Whole grain or sprouted bread | Higher in fiber, keeps you full longer |
| Pasta | Zucchini noodles, lentil or chickpea pasta | Lower in carbs, higher in protein and fiber |
| Potato chips | Air-popped popcorn or baked veggie chips | Less fat, more fiber and volume |
| Instead of… | Try… | Why? |
|---|---|---|
| Candy bars | Dark chocolate (70%+), fruit + nuts | Less sugar, more antioxidants |
| Ice cream | Greek yogurt with fruit, banana “nice” cream | High protein, less sugar |
| Soda | Sparkling water with lemon or fruit | Zero sugar, still refreshing |
| Syrup or honey | Mashed banana, unsweetened applesauce | Natural sweetness, fewer calories |
| Instead of… | Try… | Why? |
|---|---|---|
| Ground beef | Ground turkey, lentils, mushrooms | Less saturated fat |
| Bacon | Turkey bacon or avocado | Healthier fats, less processed |
| Fried chicken | Grilled or air-fried chicken | Lower in fat and calories |
| Deli meats | Freshly cooked chicken or turkey | Less sodium and preservatives |
| Instead of… | Try… | Why? |
|---|---|---|
| Butter | Avocado, olive oil, nut butters | Heart-healthy fats |
| Mayonnaise | Greek yogurt, hummus, mashed avocado | Lower in fat, adds protein or fiber |
| Vegetable oil | Extra virgin olive oil, avocado oil | Less processed, more omega-3s |
| Instead of… | Try… | Why? |
|---|---|---|
| Whole milk | Unsweetened almond or oat milk | Lower calories and fat |
| Sour cream | Greek yogurt | Higher protein, less fat |
| Cheese dips | Hummus or avocado-based dips | Less saturated fat, more nutrients |
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