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Clean Eating Food List Substitution Chart
Almost any recipe can be converted to a healthy meal by focusing on real ingredients. Use our clean eating food list and swap out unhealthy ingredients as much as possible.
See below a list of common processed food and ingredients with 300 healthy substitutions.
Table Salt Substitute
- SEA SALT
- CELTIC SALT
- HIMALAYAN PINK SALT
- HERB & /SPICES
- ONIONS
- GARLIC
- CELERY
- SALSA
- CHUTNEY
- INFUSED OILS
- BALSAMIC VINEGAR
- APPLE CIDER
- WINE
- CITRUS JUICES (LEMON, LIME, ORANGE)
- RICE VINEGAR
- APPLE CIDER VINEGAR
- SALT FREE SEASONING MIXES
- HERB BLENDS
Sugar Substitute
- VANILLA
- COCONUT PALM SUGAR
- RAW PURE HONEY
- MANUKA HONEY
- SUCANAT
- DATE SUGAR
- XYLITOL
- MOLASSES
- PURE MAPLE SYRUP
- STEVIA
- RAPADURA SUGAR
- AGAVE NECTAR
- BROWN RICE SYRUP
- YACON SYRUP
- LEMON
- UNSWEETENED APPLE SAUCE
- RAISINS
- CINNAMON
- CRANBERRIES
- GRAPEFRUIT
- LIME
- PUREED BANANA
- APRICOT PUREE
- UNSWEETENED COCOA POWDER
- FRESHLY SQUEEZED ORANGE JUICE
White Pasta Substitute
- 100% WHOLE WHEAT PASTA
- SPELT PASTA
- RYE PASTA
- BUCKWHEAT PASTA
- BROWN RICE PASTA
- QUINOA PASTA
- SOBA NOODLES
- KHORASAN PASTA
- CUCUMBER NOODLES
- SWEET POTATO NOODLES
- BEET NOODLES
- CARROT NOODLES
- APPLE NOODLES
- SHIRATAKI NOODLES
- BROCCOLI SLAW
- BLACK BEAN SPAGHETTI
- ZUCCHINI NOODLES
- SPAGHETTI SQUASH
- CAULIFLOWER RICE
- SHREDDED CABBAGE
White Bread Substitute
- COLLARD GREEN WRAP
- TEMPEH BREAD
- PORTOBELLO BUNS
- LETTUCE WRAP
- CABBAGE WRAP
- CAULIFLOWER BUNS
- BROWN RICE WRAPPERS
- SWEET POTATO BUNS
- EGGPLANT BUNS
- FRUIT BUNS
- NORI WRAP
- EZEKIEL BREAD
- RYE BREAD
- 100% WHOLE WHEAT BREAD
- BROWN RICE BREAD
- CHICKPEA BREAD
- CORN TORTILLAS
- CAULIFLOWER FLAT BREAD OR PIZZA CRUST
- BROWN RICE
- POTATOES
- QUINOA
White Flour Substitute
- WHOLE WHEAT
- BROWN RICE
- COCONUT
- ALMOND
- MILLET
- SOY
- AMARANTH
- ARROWROOT
- BUCKWHEAT
- OAT
- CHICKPEA
- RYE
- HEMP
- QUINOA
- CHIA SEED
- SESAME SEED
- SPELT
- FLAX SEED
- SUNFLOWER
- SPROUTED GRAIN
- BLACK BEAN
White Rice Substitute
- BROWN RICE
- WILD RICE
- QUINOA
- BULGAR
- BARLEY
- BUCKWHEAT
- CAULIFLOWER
- COUSCOUS
- BLACK RICE
- PURPLE RICE
- RED RICE
Margarine Substitute
- REAL BUTTER
- COCONUT OIL
- EXTRA VIRGIN OLIVE OIL
- FLAXSEED OIL
- MASHED AVOCADO
- MASHED BANANA
- PUREED PRUNE
- PUREED PUMPKIN
- UNSWEETENED APPLE SAUCE
- SOAKED CHIA SEEDS
Mayonnaise Substitute
- GREEK YOGURT
- OLIVE OIL
- HUMMUS
- GUACAMOLE
- VINAIGRETTE DRESSINGS
- ALMOND BUTTER
- CASHEW BUTTER
- TAHINI
- MASHED AVOCADO
- PESTO
- ALMOND BUTTER
- NAYONAISE
- OLIVE OIL MAYO
- MUSTARD
Egg Substitutions
- OMEGA 3 ENRICHED EGGS
- FRESH FARM EGGS
- ORGANIC EGGS
- TOFU
- APPLE SAUCE
- BANANA
- PUMPKIN
- FLAX MEAL
- CHIA SEEDS
- NON DAIRY YOGURT
- PRUNES
- OLIVE OIL
- NON GMO CORNSTARCH
- AGAR
- PUREED FRUIT
- SOY FLOUR
- VINEGAR
1 Egg Substitutions
a) 2 heaped tbsp potato starch or arrowroot powder
b) 1 small banana (or 1/2 big one)
c) 2 tbsp cornstarch + 2 tbsp water
d) 1/4 cup silken tofu
e) 1/4 cup applesauce
f) 1 tbsp ground flaxseeds + 2-3 tbsp warm water
g) 1 tbsp soy flour + 1 tbsp water
h) 2 tbsp vinegar dissolved in 1/2 cup water
i) 1/4 cup fruit puree + 1/2 tsp baking powder
Milk Substitute
- RAW MILK
- FLAX MILK
- COCONUT MILK
- ALMOND MILK
- RICE MILK
- HEMP MILK
- OAT MILK
- HAZELNUT MILK
- CASHEW MILK
- MACADAMIA MILK
Cheese Substitute
- RAW MILK CHEESE
- ORGANIC CHEESE
- FULL FAT REAL CHEESE
- NUT CHEESE
- NUTRITIONAL YEAST
- TOFU
- SOY
- RICE BLEND
- ALMOND BASED BLEND
Sour Cream Substitute
- GREEK YOGURT
- SILKEN TOFU
- QUARK CHEESE
- SOY YOGURT
- KEFIR
- HUMMUS
- GUACAMOLE
- PUREED BLACK BEAN
Peanut Butter Substitute
- ALMOND BUTTER
- CASHEW BUTTER
- PUMPKIN SEED BUTTER
- WALNUT BUTTER
- TAHINI PASTE
- HUMMUS
- ORGANIC PEANUT BUTTER
Vegetable Oil Substitute
- EXTRA VIRGIN OLIVE OIL
- COCONUT OIL
- AVOCADO OIL
- FLAXSEED OIL
- HEMP OIL
- MACADAMIA OIL
- SESAME OIL
- PISTACHIO OIL
- GRAPESEED OIL
- UNSWEETENED APPLE SAUCE
- MASHED BANANA
Vegetable Shortening Substitute
- VIRGIN COCONUT OIL
- VIRGIN PALM OIL
- CLEAN LARD OR TALLOW
Cornstarch Substitute
- NON GMO CORNSTARCH
- SPROUTED WHEAT FLOUR
- ARROWROOT
- FLAXSEED
- TAPIOCA STARCH
- RICE STARCH
- POTATO STARCH
- RICE FLOUR
Mashed Potatoes Substitute
- CAULIFLOWER
- TURNIP
- SWEET POTATO
- CELERY ROOT
- BROCCOLI
- CARROTS
- EGGPLANT
- RUTABAGA
- PARSNIP
- CELERY ROOT
Breadcrumbs Substitute
- FLAX MEAL
- ALMOND MEAL
- CRUSHED RICE CHEZ
- ROLLED OATS
- BROWN RICE CEREAL
- GLUTEN FREE PRETZEL
- CRUSHED ALMONDS
- COCONUT FLAKES
- CRUSHED NUTS
- 100% WHOLE GRAIN BREADCRUMBS
- CHIA SEEDS
- FIBER CEREAL
Bouillon Bubs Substitute
- BOUILLON CUBES SUBSTITUTE
Cold Meat Substitute
- ORGANIC GRASS FED MEAT
- NITRATE FREE LUNCH MEATS
Salad Dressing Substitute
- HOMEMADE OIL & BALSAMIC VINEGAR
- FRUIT
- AVOCADO
- ROASTED TOMATO
- LEMON
- GREEN GODDESS
- STORE BOUGHT HEALTHY DRESSING
Cereal Substitute
- BREAKFAST SMOOTHIES
- MUESLI
- ALMOND BUTTER BANANA TOAST
- QUINOA
- EGGS, FRUIT TOPPED YOGURT
- CHIA PUDDING
- AVOCADO TOAST
- OATMEAL
- GRANOLA
- RICE PORRIDGE
- GLUTEN FREE CEREAL
- WARM BUCKWHEAT
Healthy Drink Substitute
- COCONUT WATER
- CACAO
- FRUIT INFUSED WATER
- LEMON WATER
- HERBAL TEAS
- KOMBUCHA
- FRESHLY SQUEEZE JUICES
- GREEN SMOOTHIES
- NUT SMOOTHIES
- FILTERED WATER
- ALKALINE WATER
Baking Powder Substitute
- BAKING SODA
Chocolate Chips Substitute
- CACAO NIBS
Junk Food Substitute
- VEGGIE CHIPS
- BAKED FRIES
- FROZEN FRUIT
- CAULIFLOWER PIZZA CRUST
- VEGAN OR GLUTEN FREE ICE CREAM
- VEGGIE SPIRAL PASTA
- CHIA SEED PUDDING
- VEGAN COOKIE DOUGH
- ORGANIC DARK CHOCOLATE
- MASHED CAULIFLOWER
- AIR POPPED POPCORN
- CACAO CHOCOLATE NIBS
- FRESH FRUIT AND VEGETABLES
See our healthy eating for beginners resource for additional tips.
