Eat This Not That | Protein Rich Swaps

Welcome back to another edition of Eat This Not That! After tackling some basic healthy food swaps, I also shared my go-to suggestions for cleaning up your breakfast habits. Today we’re back to talk about how you can make some quick and easy changes to your meals that will help increase your protein intake on a day-to-day basis.


Swap cereal for gluten-free oats. If you’re a cereal devotee, it’s time to trade in your sugary processed flakes and puffs for some hearty, filling oats. Need some sweetness? Add some powdered peanut butter, fruit, and/or no-sugar added yogurt of your choice.

If you’re a sugar fiend in the morning – Try trading your juice and/or pastry for a smoothie instead. Fresh fruit, almond milk, and protein powder – Et voila.


Swap out chips or crackers for a fried fruit and nut mix. You can get a dose of salt, but with the added benefit of healthy fats and protein. Just watch your portion size, those babies add up.

A protein-rich midday snack will tide you over much better than sugar or empty carbs. Instead of a sugary granola bar, try a healthier option like Vega Sport Bars or Clif Builders Bars. Check out some of my other favorites here – Best Vegan Protein Bars.

Eat This Not That Protein Rich Foods Vegan Vegetarian Gluten-Free Paleo San Francisco Bay Area Blogger


Swap a giant snooze-inducing sandwich for a salad overflowing with veggies. You can still get lean protein, fiber, and healthy fats, just watch your salad dressing choice to avoid unnecessary sodium, sugar, and fat. Always read the labels on your salad dressing!

Not in the mood for a salad? Try a decontructed burrito or fajita bowl.


Try trading in the white or brown rice, or couscous in your dinner menu for organic white, red, or black quinoa. And if you’re in the mood for pasta, you can swap out traditional refined wheat pasta for a spinach, quinoa, or brown rice variety.


If you love to bake, like I do, you can swap out your bleached flour for almond meal or cashew flour. It’s delicious and super healthy, I promise that you’ll love it. And the expert level swap for baking? Chickpea flour! Like these healthy peanut butter blondies.

Do YOU have a favorite swapping hack? Share below!


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