Making Smart Substitutions on Your Healthy Eating Plan
  • Email Email
  • Print Print

Making Smart Substitutions on Your Healthy Eating Plan

I get a lot of questions inside Beyond Diet from people who are following one of our fat-burning meal plans or looking at a recipe and wondering... What do I do if I don't like or can't eat something in a recipe?

There are a lot of reasons you may not be able to eat a certain food - allergies, taste preferences, accessibility - but that doesn't have to stop you from losing weight.

And making substitutions doesn't have to be hard, especially on Beyond Diet. Just be wary that if you're substituting in a food that is NOT Beyond Diet approved, it may slow or stall your weight loss.

For a handy guide to choosing fat-burning substitutes, check out the graphics below.

Substitutions Main

Sugar Sub

Flour Sub

Sign Up for Emails!

Want more from Beyond Diet? Sign up now for our daily weight loss secrets.

Beyond Diet will never share your email address and you can opt out at any time. Privacy Policy

If you ever need help with making a specific substitution, you can always start a discussion in the Beyond Diet community. Our coaches (and veteran members) can tell you how they would substitute for the given food to help you make the most of your meal plans!

»Join Beyond Diet today


Coach Chrissy
Any other fruit is fine Denise. It just might be the same consistency if you don't use bananas. Frozen fruit is usually best too.
Denise Babinski
Can’t stand bananas and most drinks require them. What are good subs for them?
Coach Chrissy
Hi Kim. Yes, subbing the chicken breasts for thighs is perfectly fine.
Kim A.
Can I sub chicken breast for thighs in the 14 day meal plan?
Coach Chrissy

Any other protein is fine Victoria. Check out the first graphic for more information or FAQ 2 which explains it as well.

Victoria Smith
I just can't face sausages or bacon at breakfast, what else can I eat
Coach Chrissy

Lonna - Since cilantro is an herb it's best to sub them for a different herb. Parsley would be a good substitute.

Any type of steak cut you prefer is fine to use.

Coach Chrissy
Hi Faune - Coconut aminos are made from coconut sap. It is dark, rich, salty and slightly sweet in flavor similar to a light soy sauce. Most health food stores have them (some "regular" stores) or you can order them online.
Lonna Harris
I can’t eat cilantro. Can I substitute broccoli or spinach? Also, is it okay to eat regular grass-fed steak rather than flank steak? I can’tfind a healthy version of that.
Faune Pennuto
could someone tell me about coconut aminos and where? grocery or health food store?
Adila Ahmed
Thanks food substitution chart
A M Brewer
Thank you for the Food Substitution Charts.
Coach Chrissy

Hi Lisa - Check out the fat options in the Food Choices Tool. It will show you other options.

Lisa Spring
I just found out that I have the Alzheimer gene and I'm not supposed to eat saturated fats such as coconut oil or butter. What can I use to cook with instead on this diet?
Coach Chrissy
Carol - You can, but it is higher in mercury than other fish so I wouldn't have it too often. And try to look for wild tuna too.
Carol Nizzardo
Can I have tuna in the can?
Coach Chrissy
Demetria - I suggest subbing them with a different veggie that you prefer. Don't just eliminate them....they provide nutrients and energy!
Demetria Jackson
I don't like eating onions and bell peppers, what do I do? Can I just not use it? I'll cook with it for flavoring and then pick them out.
Coach Chrissy
Katherine - It depends on the recipe, but in general it would be a good substitute.
Katherine Patel
Can I substitute coconut milk for almond milk?