Blog Meal Plan Foods Options & Alternatives Foods Options & Alternatives
Foods Options & Alternatives
If a product is out of stock or not suitable for you, replace it
with an analogue from the suggested list:
  • Meat


    Beef, pork, game meat, chicken, turkey etc


    Beans, lentils, tofu, tempeh, fish and other seafood (salmon, whitefish, shrimp, crab, etc.)

  • Fish


    Salmon, tilapia, cod, halibut, other fish


    Chicken, chickpeas or other legumes, tofu, seaweed products (for vegan source of omega-3s and iodine)

  • Seafood


    Shrimp/prawns, mussels, scallops, crab, lobster, oysters, other shellfish and mollusks


    Chicken, chickpeas or other legumes, tofu, seaweed products (for vegan source of omega-3s and iodine)

  • Eggs


    Chicken eggs, quail eggs


    Silken tofu, plant-based egg substitutes, yogurt, mashed banana or applesauce (for baking), avocado

  • Grains and Pasta

    Grains and Pasta

    White pasta, whole wheat pasta, couscous, rice (white or brown), quinoa, oats, barley, amaranth


    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

  • Beans and Legumes

    Beans and Legumes

    Kidney beans, black beans, chickpeas, cannellini (white) beans, lentils, soybeans (edamame) or soy products, peas


    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

  • Vegetables


    Broccoli, cauliflower, cabbage, brussels sprouts, potato, sweet potato, carrots, parsnips, turnips, summer squash, winter squash, eggplant, tomato, cucumber, celery, bell pepper, onion, garlic


    Can alternate based on your preferences

  • Bread and Bakery

    Bread and Bakery

    Bread, crackers, breadcrumbs, tortillas (flour or corn)


    Gluten-free flours or baked goods, oat flour can often be used as a sub for breadcrumbs, potato or other starchy vegetables

  • Fruits and Berries

    Fruits and Berries

    Apples, pears, bananas, oranges and other citrus, peaches and nectarines, plums, grapes, strawberries, blackberries, blueberries, raspberries


    Can alternate based on your preferences

  • Fats and Oils

    Fats and Oils

    Olive oil, avocado oil, canola oil, coconut oil, grapeseed oil, other vegetable oils (corn, sunflower, soybean, etc.), butter, ghee


    Can alternate most oils, just pay attention to the smoke point if using high heat. For spreading on toast: mashed avocado, hummus, nut butters

  • Dairy


    Milk, yogurt, cheese


    Vegan dairy alternatives made from soy, nuts, oats, coconut etc

  • Nuts and Seeds

    Nuts and Seeds

    Peanuts, almonds, cashews, walnuts, sunflower seeds, pumpkin seeds/pepitas


    Can alternate based on your preferences

  • Canned Goods

    Canned Goods

    Canned fruits, canned vegetables, soups, sauces, canned beans and other legumes


    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

  • Spices and Herbs

    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


    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

  • Condiments


    Ketchup, mustard, mayonnaise, hot sauce, vinegar, lemon juice, barbeque sauce


    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

  • Honey


    Clover, buckwheat, acacia, manuka, wildflower, tupelo, orange blossom, sourwood, macadamia nut


    Maple syrup, agave nectar, dark chocolate

  • Sugar


    Brown sugar, white sugar, powdered sugar


    Honey, syrup, coconut sugar, dates, stevia extract, xylitol

  • Leafy Greens

    Leafy Greens

    Spinach, kale, swiss chard, collard greens, turnip greens


    Can alternate based on your preferences