Healthy Snack Diet Plan Substitutions

Carbs
½ cup uncooked 5 min oatmeal = ¼ cup uncooked steel cut oatmeal = 1 whole grain English muffin
Gluten intolerant – replace oatmeal with Quinoa (or make sure your oatmeal is gluten free). Use gluten free bread/wraps instead of English muffins. 100-140 cals a serving.

Meat/Fish/Eggs/Tofu
You may replace any fish oz for oz (i.e.: salmon, tuna) for any other fish (tilapia, shellfish) however bear in mind salmon has the most Omega-3s (which are “good for you fats”)
You may replace chicken breast/4% lean beef/turkey breast for one another – oz for oz
Vegetarians – you may replace tofu, tempeh for any fish or meat
Vegans – you may replace egg whites with tofu/tempeh

Dairy substitutions:
1 cup 0% cottage cheese = 1 cup 0% greek yogurt (recommended: Chobani – www.chobani.com
1 cup skim milk = 8 oz non fat yogurt such as Dannon Lite
Lactose intolerant: if simply intolerant – use Lactaid and try to follow the plan – dairy products aid enormously in weight loss. If allergic to lactose, replace dairy servings with either 3-4 oz lean protein or 1 serving nuts, or equivalent ounces of rice or lite almond milk.

Nuts
Nuts: 12 almonds = 18 peanuts= 25 pistachios=10 cashews=8 walnuts halves= 1 TBSP either peanut, almond walnut or hazelnut butter (ALL NATURAL ONLY)
If allergic to nuts, replace one serving of nuts with one serving of dairy – or try soy nuts/soynut butter

Vegetables/Fruits
Vegetables may be substituted freely. Fruit: 1/3 banana= ½ cup berries=half a large apple/pear/grapefruit = 1 small orange/peach

Diabetics: follow plan as written

Condiments to use freely
Herbs, garlic, onion,tomato paste (tomato sauce), no sugar added ketchup, powdered mixes such as Knorr’s Pesto sauce mix (unreconsituted – powder only) mustard (not honey mustard), balsamic vinegar, lemon juice, pepper, cayenne, cinnamon, nutmeg all spices/herbs

Condiments to use in moderation
Salt, lite teriyaki sauce, worstechire sauce,non fat mayo, SF/FF jell-o pudding (chocolate/pistachio/cheesecake or any other flavor), crystal lite, fat free dressings (use equal portions mixed with balsamic vinegar), skim milk in coffee/tea, 10 cal Jell-o cups, sweeteners (Equal/Splenda/Xylitol)

Extras
16 oz caffeinated coffee maximum daily – you can drink up to two more coffees, decaf – with skim milk/sweetener only. If you drink your coffee light – eliminate one dairy serving if you have more than one a day
Drink green tea all day – no limits – same with decaf tea in general
Water/seltzer is the best option.. but you may also have one diet soda (caffeine free) and 16 oz crystal lite (or equivalent)

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