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Meat
Beef, pork, game meat, chicken, turkey etc
Alternatives
Beans, lentils, tofu, tempeh, fish and other seafood (salmon, whitefish, shrimp, crab, etc.)
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Fish
Salmon, tilapia, cod, halibut, other fish
Alternatives
Chicken, chickpeas or other legumes, tofu, seaweed products (for vegan source of omega-3s and iodine)
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Seafood
Shrimp/prawns, mussels, scallops, crab, lobster, oysters, other shellfish and mollusks
Alternatives
Chicken, chickpeas or other legumes, tofu, seaweed products (for vegan source of omega-3s and iodine)
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Eggs
Chicken eggs, quail eggs
Alternatives
Silken tofu, plant-based egg substitutes, yogurt, mashed banana or applesauce (for baking), avocado
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Grains and Pasta
White pasta, whole wheat pasta, couscous, rice (white or brown), quinoa, oats, barley, amaranth
Alternatives
Legume-based pastas, gluten-free flours (almond, rice, oat, etc.) , riced cauliflower, spiralized or ribbon-cut zucchini or other vegetables, spaghetti squash, eggplant, potato or other starchy vegetable, corn
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Beans and Legumes
Kidney beans, black beans, chickpeas, cannellini (white) beans, lentils, soybeans (edamame) or soy products, peas
Alternatives
Can substitute any kind of legume for another in most recipes; can always soak and cook dry beans first if the recipe calls for canned
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Vegetables
Broccoli, cauliflower, cabbage, brussels sprouts, potato, sweet potato, carrots, parsnips, turnips, summer squash, winter squash, eggplant, tomato, cucumber, celery, bell pepper, onion, garlic
Alternatives
Can alternate based on your preferences
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Bread and Bakery
Bread, crackers, breadcrumbs, tortillas (flour or corn)
Alternatives
Gluten-free flours or baked goods, oat flour can often be used as a sub for breadcrumbs, potato or other starchy vegetables
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Fruits and Berries
Apples, pears, bananas, oranges and other citrus, peaches and nectarines, plums, grapes, strawberries, blackberries, blueberries, raspberries
Alternatives
Can alternate based on your preferences
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Fats and Oils
Olive oil, avocado oil, canola oil, coconut oil, grapeseed oil, other vegetable oils (corn, sunflower, soybean, etc.), butter, ghee
Alternatives
Can alternate most oils, just pay attention to the smoke point if using high heat. For spreading on toast: mashed avocado, hummus, nut butters
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Dairy
Milk, yogurt, cheese
Alternatives
Vegan dairy alternatives made from soy, nuts, oats, coconut etc
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Nuts and Seeds
Peanuts, almonds, cashews, walnuts, sunflower seeds, pumpkin seeds/pepitas
Alternatives
Can alternate based on your preferences
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Canned Goods
Canned fruits, canned vegetables, soups, sauces, canned beans and other legumes
Alternatives
Can substitute fresh or frozen fruits or vegetables in many recipes. Soaked and cooked dried beans or legumes (for canned). Can use homemade or fresh store-bought soups and sauces instead of canned
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Spices and Herbs
Salt, pepper, garlic powder, chili powder, cumin, paprika; other spices and spice blends; sage; basil; rosemary; thyme; other herbs and herb blends
Alternatives
Can use garlic powder and/or other spices instead of salt. Can use dried herbs instead of fresh. Can alternate spices and herbs according to preferences or availabilit
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Condiments
Ketchup, mustard, mayonnaise, hot sauce, vinegar, lemon juice, barbeque sauce
Alternatives
Can use mashed avocado or hummus instead of mayo on sandwiches for a vegan (egg-free) alternative. Can interchange vinegar and lemon juice or even wine to add acidity
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Honey
Clover, buckwheat, acacia, manuka, wildflower, tupelo, orange blossom, sourwood, macadamia nut
Alternatives
Maple syrup, agave nectar, dark chocolate
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Sugar
Brown sugar, white sugar, powdered sugar
Alternatives
Honey, syrup, coconut sugar, dates, stevia extract, xylitol
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Leafy Greens
Spinach, kale, swiss chard, collard greens, turnip greens
Alternatives
Can alternate based on your preferences
