Posted March 24th, 2017 under Nutrition

Macro Friendly Food Swaps

Tags: nutrition, macros, revolutionize

Macro Friendly Food Swaps

Macro Friendly Food Swaps

Here are some ideas for some swaps you can make within your fridge and pantry to ensure that your meals and snacks are macro-friendly and you are optimizing the amount of food you get to eat throughout the day!


Milk: unsweetened almond milk, other nut milks such as cashew milk, fat free skim milk, protein powder

Sour cream: nonfat plain greek yogurt, nonfat sour cream

Full fat cheeses: reduced fat/fat free cheeses

Flavored yogurt/full fat yogurt: nonfat plain greek yogurt, Icelandic skyr yogurt, nonfat cottage cheese

Ice cream: halo top ice cream, artic zero ice cream, enlightened ice cream, skinny cow ice cream desserts, sugar free popsicles

Pudding: Fat free sugar free pudding mixes made with almond milk or nonfat milk


Breads: P28 breads/bagels/flatbreads, homemade lower-carb breads made with ingredients such as quest multipurpose baking mix, coconut flour, protein powders etc

Pasta: Spiralized veggies such as zucchini noodles, spaghetti squash, legume pasta such as black bean/lentil pasta, quest pasta

Rice: Riced veggies such as cauliflower, shredded veggies such as cabbage

Cereal with milk: quest cereal bar broken up into little pieces served over nonfat plain greek yogurt, almond milk, or almond milk/water mixed with protein powder

Oatmeal: “zoats”- a new dish made combining smaller portions of oatmeal with zucchini & appropriate spices

Bananas: Chiquita brand mini bananas, lower carb fruits such as berries

Higher-carb fruits: berries

Potatoes: squash, zucchini, cauliflower


High-fat steak cuts: Leaner cuts such as flank steak, top round steak, eye of round steak, venison

Bacon/Sausage/Pork roll: turkey bacon, deli ham, deli turkey/chicken, turkey/chicken sausage

Pork chops: pork tenderloin

Dark meat chicken: skinless white meat chicken, skinless turkey breast, deli turkey/chicken

Fattier fish such as salmon: shellfish, white fish such as cod, halibut, tilapia etc

Ground beef: lean ground beef, lean ground turkey, lean ground chicken


Oils: nonstick pan spray

Butter: light butter, butter spray, butter extract, butter flavored sprinkles (butter buds is one brand to try)

Peanut butter/nut butters: powdered peanut butter such as PB2

Whole eggs: egg whites, egg white powder

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If you would like to work with one our nutritionists contact us through our website or call 732-462-LEAN(5326)

Written by: Emily Ventura BS Public Health

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