Fitness | Nutrition | Lifestyle

Coach Monica’s 35 Healthy Food Swaps

Coach Monica's 35 Healthy Food Swaps | by Coach Monica with

35 Healthy Food Swaps | by Coach Monica Koon of

35 Healthy Food Swaps

One of the biggest humps for people to get over is the idea that eating healthy means feeling deprived. It used to be one of my humps too, so I can totally relate! Learning how to make healthy food swaps was a life changer for me, which is why I put this post together.

If you’re following Portion Fix/21 Day Fix Eating Plan, you’ll especially appreciate these healthy food swaps because they enable you to deconstruct meals that you’re used to eating and make them Fix compliant. THIS is the secret to not feeling deprived!

So, here you go! Here are 35 healthy food swaps that will allow you to enjoy many of the snacks and meals you love AND continue to eat healthy and lose weight on the 21 Day Fix:


vegetable or canola oil coconut oil
vegetable oil applesauce
mayonnaise mashed avocado or mustard
skim or lowfat milk coconut or almond milk
sugar stevia
juice or sports drinks infused water
pasta spaghetti squash
sugary smoothies Shakeology
frappes Café Latte Shakeology
margarine real butter or ghee
regular potatoes sweet potatoes/yams
flour tortillas corn tortillas
bread lettuce or brown rice cakes
sour cream low or nonfat Greek yogurt
bottled salad dressing olive oil & lemon or apple cider vinegar
rice cauliflower “rice”
snack bar raw nuts and un-sulfured dried fruit
croutons toasted nuts
milk chocolate 72% (or higher) dark chocolate
granola steel cut oatmeal
iceberg lettuce baby spinach
mashed potatoes mashed cauliflower
hummus and pita bread hummus and veggies
cheese and crackers apples and unsweetened nut butter
regular cheese goat or feta cheese
flavored or fruit-at-the-bottom yogurts plain Greek yogurt with fresh fruit
cottage cheese part skim ricotta cheese
bread and butter whole grain bread dipped in extra virgin olive oil & balsamic
lean ground beef lean ground turkey breast
rice or cous cous quinoa
hamburger bun whole grain English muffin or pita
ketchup mustard or dried/fresh herbs
chips air popped popcorn
bagel whole grain toast or English muffin
fried eggs hard boiled eggs


Try a couple new swaps next week and see how it goes. Leave a comment and let us all know how it turned out. If you have a swap you love that you don’t see here, do share!

And, if you have ANY questions on general nutrition or specific to any of the Beachbody programs, we’re here to answer them for you. Just click on the button below and either Dave or I will get back to you.

Contact Us


Author: Monica

Wife, mother, former elementary school teacher, one-half of a dynamic coaching team and co-founder of the Fit Club Network. I am currently an Independent 14 Star Diamond Coach whose passionate about helping others transform their lives.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Related Posts

Pin It on Pinterest

Share This