- Fats
- Butter → Coconut Oil
- Butter → Avocado (pureed)
- Butter → Greek Yogurt
- Vegetable Oil → Applesauce (unsweetened)
- Vegetable Oil → Mashed Bananas
- Dairy
- Whole Milk → Almond Milk or Oat Milk
- Sour Cream → Greek Yogurt
- Cream Cheese → Cottage Cheese or Avocado
- Ice Cream → Frozen Yogurt or Banana Nice Cream
- Heavy Cream → Coconut Cream
- Buttermilk → Almond Milk with Lemon Juice or Vinegar (1 cup almond milk + 1 tablespoon lemon juice/vinegar, let sit for 5 minutes)
- Sour Cream → Greek Yogurt
- Protein
- Ground Beef → Ground Turkey or Lentils
- Bacon → Turkey Bacon or Smoked Salmon
- Fried Chicken → Baked or Grilled Chicken
- Eggs → Chia Seeds or Flax Seeds (for baking)
- Snacks and Sweets
- Candy → Dried Fruit or Dark Chocolate
- Sugary Drinks → Sparkling Water with a splash of juice
- Cookies → Homemade Energy Balls or Fruit and Nut Bars
- Crackers → Whole Grain Crackers or Veggie Sticks with Hummus
- Cooking and Baking
- Butter → Olive Oil or Coconut Oil
- White Sugar → Honey, Maple Syrup, or Stevia
- Flour → Almond Flour or Coconut Flour
- Breadcrumbs → Oats or Crushed Nuts
- Condiments and Sauces
- Mayonnaise → Avocado or Hummus
- Ketchup → Tomato Salsa or Homemade Tomato Sauce
- Soy Sauce → Tamari or Coconut Aminos
- Salad Dressing → Olive Oil and Vinegar or Lemon Juice
- Fruits and Vegetables
- Mashed Potatoes → Mashed Cauliflower
- French Fries → Baked Sweet Potato Fries
- Lettuce → Spinach or Kale
- Sugary Canned Fruit → Fresh Fruit or Fruit Packed in Water
- Breads and Wraps
- Tortillas → Whole Wheat Tortillas or Lettuce Wraps
- Bagels → Whole Grain English Muffins
- Flour
- All-Purpose Flour → Whole Wheat Flour or Almond Flour
- All-Purpose Flour → Coconut Flour (note: use less, as it absorbs more liquid)
- All-Purpose Flour → Oat Flour (grind oats in a blender to make your own)
- Sugar
- White Sugar → Coconut Sugar
- White Sugar → Honey or Maple Syrup (reduce other liquids in the recipe)
- White Sugar → Stevia or Monk Fruit Sweetener
- Brown Sugar → Date Sugar or Pureed Dates
- Grains and Carbohydrates
- White Rice → Brown Rice or Quinoa
- White Bread → Whole Grain Bread
- Pasta → Whole Wheat Pasta or Zucchini Noodles
- Potato Chips → Kale Chips or Baked Sweet Potato Chips
- Eggs
- 1 Egg → 1 tablespoon Chia Seeds or Flax Seeds mixed with 3 tablespoons Water (let sit for 5 minutes)
- 1 Egg → 1/4 cup Applesauce
- 1 Egg → 1/4 cup Mashed Banana
- Flavor Enhancers
- Vanilla Extract → Almond Extract (use less, as it's stronger)
- Chocolate Chips → Cacao Nibs
- Milk Chocolate → Dark Chocolate (70% cocoa or higher)
- Add-Ins
- Sweetened Shredded Coconut → Unsweetened Shredded Coconut
- Candied Fruit → Dried Fruit (unsweetened)
- Nuts → Seeds (such as sunflower or pumpkin seeds)
- Leavening Agents
- Baking Powder → Baking Soda and Cream of Tartar (for every 1 teaspoon baking powder, use 1/4 teaspoon baking soda + 1/2 teaspoon cream of tartar)
- Other
- Corn Syrup → Honey or Maple Syrup
- Salt → Reduced-Sodium Salt or Sea Salt
