ASN LIFE: INGREDIENT SWAP GUIDE

This guide is to be used for making quick food item substitutes. Perhaps you've forgotten to add the odd item to your allergies/dislikes list, or maybe you want to have the option of variety, either way, use this guide as a reference for making food items substitutions. Substitutions are made using the total calories only, not the macronutrient totals. It is, for this reason, the macronutrient totals will not be mentioned.

Egg White (raw, regular) 100ml 46-calories

Chicken Breast (no skin, uncooked weight) 50g 47-calories

White Fish (uncooked weight) 50g 47-calories

Whey or Vegan Protein Powder 1/2-scoop 60-calories*

Chickpeas (drained) 50g 48-calories

Quinoa (uncooked weight) 15g 51-calories

Whole Egg (raw, regular) 64-calories

Chicken Breast (no skin, uncooked weight) 70g 66-calories

White Fish (uncooked weight) 70g 66-calories

Whey or Vegan Protein Powder 1/2-scoop 60-calories

Chickpeas (drained) 70g 68-calories

Quinoa (uncooked weight) 20g 68-calories

Chicken Breast (no skin, uncooked weight) 100g 95-calories

White Fish (uncooked weight) 100g 95-calories

Lean Beef Steak (uncooked weight) 70g 101-calories

Whey or Vegan Protein Powder 1-scoop 120-calories*

Chickpeas (drained) 100g 97-calories

Quinoa (uncooked weight) 30g 102-calories

Whey or Vegan Protein Powder 1-scoop 120-calories

Chicken Breast (no Skin, uncooked weight) 130g 123-calories

White Fish (uncooked weight) 130g 123-calories

2x Whole Egg (raw, regular) 128-calories

Chickpeas (drained) 120g 116-calories

Quinoa (uncooked weight) 35g 119-calories

Turkey (uncooked weight) 100g 116-calories

Chicken Breast (no Skin, uncooked weight) 120g 114-calories

White Fish (uncooked weight) 120g 114-calories

Whey or Vegan Protein Powder 1-scoop 120-calories

Chickpeas (drained) 120g 116-calories

Quinoa (uncooked weight) 35g 119-calories

Lean Lamb (uncooked weight) 100g 188-calories

Chicken Breast (no skin, uncooked weight) 200g 190-calories

White Fish (uncooked weight) 200g 190-calories

Lean Beef (uncooked weight) 130g 188-calories

Whey or Vegan Protein Powder 1.5-scoops 180-calories

Chickpeas (drained) 190g 184-calories

Oatmeal (uncooked weight) 100g 348-calories

Muesli (uncooked weight) 90g 360-calories

Wholegrain Bread 4x slices 336-calories(84-calories ea.)

White Rice (uncooked weight) 100g 354-calories

Potato (uncooked weight) 650g 338-calories

Bagel 1x (uncooked weight) 350-calories

Sweet Potato (uncooked weight) 100g 64-calories

Potato (uncooked weight) 120g 62-calories

White Rice (uncooked weight) 20g 70-calories

Oatmeal (uncooked weight) 20g 69-calories

Pumpkin (uncooked weight) 150g 63-calories

Pasta (uncooked weight) 20g 67-calories

Baked Beans (uncooked weight) 100g 70-calories

Potato (uncooked weight) 130g 67-calories

White Rice (uncooked weight) 20g 70-calories

Oatmeal (uncooked weight) 20g 69-calories

Pumpkin (uncooked weight) 160g 67-calories

Pasta (uncooked weight) 20g 67-calories

White Rice (uncooked weight) 100g 354-calories

Pasta (uncooked weight) 105g 354-calories

Potato (uncooked weight) 700g 364-calories

Quinoa (uncooked weight) 100g 340-calories

Lentils (uncooked weigh) 115g 356-calories

Peanut Butter 9x teaspoons 333-calories

Mixed Vegetables (uncooked weight) 100g 20-calories

Can be substituted with any other vegetable of the same quantity. This is ok because the calorie counts are so low.

Butter 20g 149-calories

Peanut Butter 25-30g (approx.) 149-calories

Olive Oil 3.5x teaspoons 144-calories

Coconut Oil 3.5x teaspoons 144-calories

Cheddar Cheese 40g 140-calories

Almonds 25g 151-calories

Full-Fat Cream (unwhipped) 30ml 105-calories

Peanut Butter 15-20g (approx.) 99-calories

Olive Oil 2.5x teaspoons 102-calories

Coconut Oil 2.5x teaspoons 102-calories

Cheddar Cheese 30g 105-calories

Butter 15g 112-calories