Resources:

Here’s our handy guide for portion sizes and plating! Feel free to download and put on your fridge!

If you are allergic or have a big-time aversion to a particular ingredient, by all means, swap it out! Like for like, (protein for protein, veg for veg, fat for fat, nut milk for nut milk, etc…)

If you’re just unsure or have never tried it before, give it a go! You might be surprised!

Most common substitute questions:

Mangoes, papaya, or pear would work for the smoothie.
You can replace 1 banana with 1/2 cup of applesauce for the pancakes

1/3 cup baked or cooked sweet potato puree is a substitute for 1 fresh medium-sized banana.
You can also use 1/2 cup of frozen zucchini. Mild flavour, creamy texture, high in fibre

If you can’t find or don’t like fennel *but really … try it if you can!*

You can replace the physical fennel bulb with celery (similar texture) (or another veg – broccoli or cauliflower work well) then add ¼ teaspoon of fennel seeds (or ground fennel seed) for the fennel “flavour”
Less is more! You can always add more if you want more of a fennel punch.

Seeds or seed butter are a good substition. (pumpkin or sunflower) (Tahini will also work)

If you have an aversion to a particular fish/seafood item, swap in for one that you prefer.

If you don’t eat fish/seafood at all, simply swap in any protein of choice. (chicken would well for most of the seafood recipes)

If you have an allergy, or just prefer not to use Almond milk, any non-dairy milk will do.
With the exception of canned coconut milk (unless otherwise specified)

Avocado is an add-on healthy fat. So depending on the recipe, you can either simply omit if it’s a side (ie: for the chili or the tacos) or sub (maybe swap in hummus or pesto, for example, in the wraps). For the smoothie, just repeat one of the earlier smoothies!

Can’t find almond meal? use almond flour!

Almond flour is typically made from blanched almonds which have had the skins removed, and is ground more finely than almond meal, which typically still contains the skins and has a more coarse grind. So for our purposes, they are interchangeable.

(note: out in the real world, post 28-Days, especially with baking, you might need to be more specific with swaps)

Below you’ll find a number of suggestions to make it easier for you!
Just make sure you’re swapping like for like (ie: veg for veg, fat for fat, etc…)

Non-Starchy Veggies (NSV’s)
Artichoke (or hearts)
Asparagus
Beets
Brussels sprouts
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant (Aubergine)
Leafy Greens (no iceberg)
Hearts of palm
Green Beans (or Yellow)
Jicama
Leeks
Mushrooms
Okra
Onions
Peas
Peppers
Radishes
Sprouts
Swiss chard
Tomato
Zucchini (courgettes)
Common Starchy Veggies
Acorn Squash
Butternut Squash
Parsnip
Pumpkin
Spaghetti Squash
Sweet Potatoes
Winter Squash
Yams
Higher-Sugar Fruits:
Banana
Cherries
Grapes
Mango
Plums
Oranges
Kiwi
Pineapple
Tangerine
Lower-Med Sugar Fruits:
Apple
Apricots
Berries (any kind)
Cantaloupe
Grapefruit
Honeydew
Peaches
Pear
Nectarine
Fat Swaps:
Extra Virgin Olive Oil, 1 Tbsp
Coconut Oil, 1 Tbsp
Salad dressing, 1 Tbsp
Avocado (1/4 avocado)
Large Black olives (8)
Nut Butters, 1 Tbsp
Protein Swaps:
Turkey
Chicken
Fish
Shrimp (prawns)
Pork
Beans/Legumes
Eggs
Organic/non-GMO Soy
(Tempeh, Natto,
Edamame, Tofu, Quorn)
Quinoa