Meat Replacements

The following meats can be used to replace any protein on this plan. You can also replace any meat with roughly two servings of the dairy products listed below or two scoops of whey or mixed protein powder.


Dairy Replacements

You will eat dairy at several meals, including foods like Greek yogurt, cottage cheese, and low-fat string cheese. Feel to replace any of these with each other, or any of the following:

Egg Replacements

I highly recommend that you do not replace eggs due to the benefits that they provide for muscle growth and strength. However, I understand that some people cannot stand eggs, others are allergic, and some of you just get sick of eating them. So, if you must, you can replace eggs with the following:

  • egg proteinEgg Protein
    1-2 scoops
  • whey proteinWhey or Mixed Protein
    1-2 scoosp
  • dairyThe dairy foods listed above
    1 serving
  • meatAny of the meats listed above
Vegetable Replacements

These vegetables can replace the salad, and since they are low in carbs, you can add 1/2-to-1 cup to almost any meal on the plan:


Fruit Replacements
Waffle/Pancake Replacements

Replace the waffle or pancakes with any of these alternatives:

Whole-Wheat Bread Replacements

Replace whole-wheat bread with any of these:

Nuts / Nut Butter / Hummus Replacements

If you cannot eat nuts or nut butter, it’s important to replace it with another healthy fat. Here are some ideas:

  • Avocados
  • Olive Oil
  • Flaxseed
  • Sunflower Seed
  • Sesame Seed
  • Pumpkin Seed
  • Salmon
  • Tuna
  • Mackerel¬†
  • Herring
  • Trout
  • Sardines
  • Coconut Oil