Thank you for checking out my Food Substitution Calculator. This tool was created to allow you to freely substitute your “On Plan” dieting foods for almost unlimited food flexibility. The calculator substitutes your portioned “On Plan” dieting foods with another food of your choice based on calories so you’re always on plan and not handcuffed to eating the same thing over and over again.
If you’re unsure of how to use the Food Substitutions Calculator, click image below to download it provides a list of of food groups to make it easier for you to understand how to substitute correctly (i.e. Protein for Protein, Carbohydrate for Carbohydrates, and Fats for Fats).
Food Substitution Calculator
This tool is to give you freedom and flexibility on your plan. When you want more variety, you can swap foods and still hit your targets. Choose the macro you’re matching, enter the amount of the food you were going to eat, pick the new food, and hit Calculate.
The result keeps your calories matched (and macros close), so you can enjoy variety and keep moving toward your goals.
This tool has been responsible for helping over thousands of women transform their bodies with simple, on-plan food swaps that fit real life.
This tool has been responsible for helping over thousands of women transform their bodies with simple, on-plan food swaps that fit real life.
PROTEIN
All measurements are based on cooked weight with the obvious exceptions of eggs, cottage cheese, protein powder, etc.
When substituting protein, the 1st priority is matching the calories of the old food with the new food you’re selecting.
The 2nd priority is matching the protein grams (spot on for calories and relatively close to grams in protein)
CARBOHYDRATES
All measurements (unless otherwise noted) represent a cooked weight.
Oatmeal, oat bran, cream of wheat, potatoes, sweet potatoes, and pasta are dry/uncooked measures.
FAT
No additional notes here.
GENERAL
For optimal results sticking to outlined plan works best (but for variety) the calculator will add a lot of variety to what you’re eating while matching calories
If you’re a STRONG GIRL client, itemize your food substitutions in your Dietary Adherence Form.
Assuming the substitution is done correctly, itemize it as an On Plan meal but include in the notes what you did (how much of one food was substituted for how much of what other food).
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