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Clean Eating Food List Substitution Chart To Make You Healthier

Clean Eating Food Substitutions

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.

Clean Eating Food List

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.

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