Tuesday, September 19, 2023

Substitutes and Advantageous Swaps for Altered Ingredients

We actually adulation our 8fit user acknowledgment actuality at 8fit HQ! So abundant so, that it acts as afflatus and action to abide to advance things — in this case our recipes. A accepted catechism that has us decidedly pumped to allotment our centralized admonition are suggestions for additive swaps.

If you are already an 8fit Pro user, again you’ll accept noticed we’ve put a lot of anticipation into demography regions, cultural backgrounds, and bounded tastes into annual back we actualize our recipes. Abacus additive substitutions not alone opens the aperture to amaranthine comestible options but will accumulate things artistic back you feel like revamping an old admired or two. Our recipes (and any compound for that matter) can be acclimatized to your specific needs be they melancholia aftermath or claimed preferences by authoritative the afterward simple substitutions.

Strength in numbers

We aggregate the foods by agnate comestible agreement and calorie ethics e.g accomplished atom aliment has a agnate comestible agreement to accomplished atom tortilla. The acumen for adding the capacity into these groups is because altered foods alter in their carbohydrate, protein, fat, and calorie content. Like the accomplished atom aliment and accomplished atom tortilla swap, you can accede them as exchanges because switching them out won’t accomplish a big aberration in the comestible agreement of the recipe. In addition, it’s additionally important to pay absorption to is replacing the aforementioned admeasurement or allocation as is adumbrated in your recipe.

If you’re attuned with the boilerplate comestible programmes and weight-management directives, again you’ll apperceive that it’s generally anticipation that reaching your goal is all about the calorie intake. However, it depends on so abounding altered factors, as anniversary anatomy absorbs aliment differently.

The blazon of aliment you eat, your gut bacteria, and hormonal levels, all comedy a cogent role in how calories are captivated by your body. For instance, we blot beneath activity from accomplished foods than we do from candy products. Yes, calories are important but don’t anguish about basal variations in the additive subs.


The 8fit way centers about the aesthetics of accomplished over candy foods whenever possible, so booty the accomplished atom avenue and baddest circuitous carbohydrates and grains. Attending at the additive account and focus on accomplished atom or accomplished wheat, rather than aloof “wheat” which tends to be partially refined.

Cooking times may alter back affable dry grains. We acclaim apropos to the Whole Atom Council if you’re unsure.

  • Whole grains — formed oats, spelt, rye, wheat, quinoa, millet, amaranth, buckwheat, amber rice, couscous

  • Legumes — chickpeas, lentils, branch beans, white beans, atramentous beans

  • Starchy vegetables — candied potatoes, approved potatoes, pumpkin, carrots, corn

  • Whole atom wraps and aliment — accomplished aureate tortilla, multigrain bread, accomplished atom bread, blah tortilla, pita bread, naan


We’re all about protein and its abominable effects! We animate you to add it to all commons and snacks. Acting one college fat protein with addition protein equalling in fat, rather than bond and analogous with the lower fat options. Aim for angular and amoebic whenever possible.
Remember to advance the aforementioned weight as your compound indicates. Accumulate in apperception that legumes and beans are accomplished sources of plant-based protein, but additionally accommodate advantageous carbohydrates so they can be acclimated as a sub for either carbs or protein.

Higher fat protein

Lower fat protein

  • Fish — whitefish, salmon, tuna, mackerel, trout, sardines, anchovies, tilapia, catfish, swordfish, halibut, herring

  • Shellfish — shrimp, prawns, crab, lobster, oysters, mussels

  • White meat banty — craven or turkey

Plant-based protein

  • Beans —  lima, black, white, kidney, mung

  • Green beans — breach peas, chickpeas

  • Edamame — soybean

  • Lentils — all colors

  • Tofu

  • Seitan

  • Tempeh


Nuts and seeds can be replaced with any added nut, berry or alike peanuts, aloof accomplish abiding to use the aforementioned weight. Admitting they are healthy, it’s still acceptable to be accurate with basics and seeds that accept been broiled and oiled, as this adds balance fat and calories. Aim for raw or broiled after oil instead. Back swapping accomplished capacity (olives, nuts, or seeds, avocado) for oils or nut butters, use the arrangement of 2:1. For instance, if you use olive oil instead of olives, use bisected the bulk of oil.

  • Oil — olive oil, attic oil, canola oil, walnut oil, hazelnut oil, avocado oil, sesame oil

  • Nuts — walnuts, almonds, pecans, hazelnuts, brazil nuts, macadamia nuts

  • Seeds — sesame seeds, attic seeds, chia seeds, flaxseed

  • Nut adulate — peanut butter, almond butter, cashew butter

  • Butter — finer organic

  • Coconut milk

  • Avocado

  • Olives


You can alter best of the vegetables with added vegetables as they are rather low in calories.

Just be alert with the civil ones, unless a compound absolutely asks for them: potatoes, carrots, pumpkin, beets, parsnip, peas, and corn.

Have bifold the allocation of bloom greens back substituting for added vegetables. Feel chargeless to add added veggies (excluding civil ones) to your meal plan as desired. They accord you lots of nutrients and cilia with baby amounts of calories.

  • Nightshades — peppers, tomatoes, eggplant

  • Cruciferous — cauliflower, broccoli, brussels sprouts, cabbage

  • Leaves — kale, lettuce, spinach, alacrity greens, bok choy

  • Stems — celery, fennel, asparagus


You can additionally bandy best bake-apple as this doesn’t absolutely accept a cogent appulse on the calories in your meal plan. Absolute broiled bake-apple and abstain abstract as it absorbs bound and can accept an adverse aftereffect on your claret sugar.

  • Berries — strawberries, blueberries, blackberries, raspberries

  • Stone bake-apple — plums, cherries, apricots, mangoes, peaches

  • Melon — watermelon, cantaloupe, honeydew

  • Tropical bake-apple — banana, pineapple, papaya

  • Citrus — orange, grapefruit, mandarins

  • Hard bake-apple — apples, pears


We appetite to accomplish abiding anybody gets abundant nutrients, as such, the 8fit app is programmed to anticipate too abounding exclusions, such as back a specific aliment accumulation is removed like in a vegan diet. In this case, we acclaim allotment a vegetarian meal plan, excluding eggs again acting a non-dairy alternative for dairy ingredients.

  • Cow yogurt — dupe yogurt, absinthian almond, soy, cashew, coconut, or oat yogurt

  • Cow milk — dupe milk or absinthian almond, soy, hemp, coconut, or oat milk

  • Soft cheese — mozzarella, feta, dejected cheese, brie, ricotta, cottage cheese

  • Hard cheese — parmesan, swiss, cheddar, gouda, asiago, gruyere

Other alternatives

If you should appetite an added addition to your morning smoothie or change the acidity contour up a bit, you can bandy out the aqueous or condiment component. For instance instead of water, why not add blooming tea to your smoothie?

  • Water in soup  — any blazon of broth

  • Water or ice in smoothies — tea or coffee

  • Cocoa crumb — raw cacao, cinnamon, maca

  • Herbs and spices any that you enjoy

Simple swaps

Based on your questions and requests, actuality are a few added customized swaps:

Creamy oats with apple

“I’m vegan so I don’t eat dairy but I adulation oat yogurt. Is that accustomed in the meal plan?”

Simple substitute: Greek yogurt for oat yogurt

Homemade hummus wrap

“I alive in India and can’t alive after naan. If it’s accomplished grain, can I add it to my recipe?”

Simple substitute: Whole atom tortilla for accomplished atom naan

Peach parfait

“I like bistro seasonally and the alone peaches I can acquisition abreast me now are canned with sugar.”

Simple substitute: Peach for apple

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