Whether you’re craving for more variety in your daily meals or looking for substitutes for recipe ingredients, this cheat sheet will come in handy. Print this out and stick it on your fridge door or cupboard—it’ll help you swap food for ones that have virtually equal calories and nutrients. Translation: You don’t have to worry about keeping your taste buds happy, meeting your nutritional needs, and staying on track to dropping up to two pounds a week.
1 medium orange can be substituted with:
1 cup raw or ½ cup cooked spinach is equal to:
1 slice wholegrain bread can be replaced with:
3 oz boneless, skinless chicken breast can be swapped for:
1 cup skim milk can be replaced with:
1 teaspoon olive oil is equal to: