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.

Protein Sources

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

 

Carbohydrate Sources

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.

Fat Sources

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

Share

Stay fuelled with the latest in health & fitness
Be the first to know about product launches, health hacks, supplement advice, recipes, personalised offers and more.