in ,

Clean Eating Food List Substitution Chart To Make You Healthier

300 ingredient food swap!

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.

Summer Garden Guacamole

Healthy Mexican Recipes That Are Insanely Delicious

30-Day PushUp Challenge For Seriously Toned Arms (Download PDF)