Looking for some ingredients to substitute part of your meal? Please find below an overview how to make changes to your diet.


White bread

Brown bread

Whole fiber

Dinkel (spelt)

Rye

Buckwheat

Oat(meal)

Low carb bread

Make your own bread from almond flower

Buckwheat bread


White flour

Almond flour

Buckwheat flour

Coconut flour


White rice

Brown rice

Wild rice

Cauliflower rice (shredded cauliflower, make it yourself or buy)

Lentil rice

Bulgur

Couscous

Quinoa

Groats

Lentils


Potatoes

Sweet potatoes

Pumpkin

Yam

Rutabaga (kohlrabi)

Capuchins / marrowfat

Parsnip

Lentils

Beans

Celeriac


Fruits (like banana)

Apples

Berries (strawberries, blueberries, blackberries)

Replace orange juice with lemon juice water


Veggie tips

Kale (boerenkool)

Lentils

Beans

Salads


White pasta

Whole wheat pasta

Buckwheat pasta

Chickpea pasta

Lentil pasta

Zuchini pasta (you can make yourself with a ‘spirelli’ or buy at some larger grocery stores)

Low carb pasta

Kohlrabi tagliatelle


Alcohol

Want to skip alcohol? It is tasty, but harmful to your liver.

Kombucha tea is a nice, (almost) alcohol free fermented substitute


Drinks

Coke, diet coke, no caffeine coke

Use one of the sugar substitutes below in your coffee / tea

Try different milks: almond, soy, skimmed, full fat

Want less peaks? Just stick to (sparkling) water, tea, coffee


Milk

Nut milk

Unsweetened almond milk

Unsweetened soy milk

Unsweetened coconut yogurt

Unsweetened soy yogurt

Unsweetened soy 'kwark'


Sugar

Cane sugar

Stevia

Xylitol

Erythritol

Honey

Maple syrup


Others

Marmalade or chocolate sprinkles from Cereal