Plant-Based Food Swap Ideas

Are you looking for ways to ditch the processed foods in your diet and incorporate more plant based food items? With just a few simple changes to your diet, you can still enjoy the foods you love while reducing the toxic load that processed foods leave on your body by enjoying more natural, plant based alternatives.

You may consider swapping some of your dietary staples for these plant based alternatives:

Dairy Milk
Swap for: Almond milk, rice milk, oat milk, macadamia milk, coconut milk, quinoa milk, hemp milk.
The list goes on! Many people are intolerant to dairy, and the good news is that they may be able to escape the bloating and uncomfortable symptoms by swapping to these plant-based milks. Many of these are readily available from your local supermarket and are great to use in smoothies, with muesli, oats and for cooking.
Remember: You will need to get your calcium from other sources such as sesame seeds/tahini, chia seeds, beans, dark leafy greens, broccoli, almonds, figs etc.
Coconut yoghurt is a delicious alternative to regular yoghurt made with coconut milk and is available for purchase from many health food stores.

Refined Sugar
Swap for: Stevia, raw honey, brown rice syrup, maple syrup, whole dates, coconut sugar.
You can experiment with different types to find what you like, and which sweetener goes best with different kinds of recipes.
Stevia is an excellent all round substitute for white sugar.
Coconut sugar is a great replacement for brown sugar.
You can also experiment with different fruits as sweeteners – Medjool dates are super sweet with a delicious caramel flavour and homemade applesauce is great to use for cooking.

Swap for: Coconut oil, avocado
Coconut oil is a plant source of saturated fat and is great to use in cooking due to it’s high smoking point while adding a delicious flavour. Avocado is excellent in place of butter as a spread on gluten free toast and tastes amazing.

Swap for: Raw cacao, carob
You’ll never have to give up chocolate again. Both of these can be used to make healthy desserts, especially raw desserts to keep their nutritional value at it’s best. Make your own chocolate with raw cacao, melted coconut oil and your favourite natural sweetener, place into moulds and pop in the fridge to set!

Soft drink
Swap for: Sparkling water, Kombucha
Kombucha is a super healthy probiotic drink. It is available in many different flavours, and is beautiful and refreshing when you want a sweet, bubbly drink to enjoy.

Table salt
Swap for: Himalayan salt.
Himalayan salt is a slightly pink crystal salt that contains a ton of minerals. A much better option than regular table salt.

White rice
Swap for: Quinoa.
Quinoa is a great source of protein with a delicious nutty flavor and is oh so filling with a rice-like texture. You can use quinoa in sushi, fried ‘rice’, as a side in place of rice, so many options. You can even make porridge in place of rolled oats.

Whipped cream (dairy)
Swap for: Coconut cream.
Behold! Whipped coconut cream. To get the best whipped cream; place a can of coconut milk/coconut cream in the fridge for a few hours and scoop out the thick cream that rises to the surface. Use the same method as you would for whipping regular cream.

Cakes, slices, desserts
Swap for: Raw desserts & cakes, vegan desserts, wholefood desserts, Paleo desserts.
Get onto Google and go crazy! So many natural options available, however remember to enjoy everything in moderation!

Swap for: Zucchini noodles.
Try using zucchini and/or carrot noodles in place of pasta! Using a spiralizer, just twist through the zucchini or a peeled carrot and serve them raw in place of pasta. Easy peasy.

Mashed potato
Swap for: Cauliflower!
Honestly, this vegetable is so versatile! Steam the florets from one cauliflower head and once cooked, roughly blend in a food processor to make a ‘mash’ with some coconut oil and Himalayan salt.

Ice cream
Swap for: Nana ‘nice-cream’.
Very ripe, frozen bananas can be placed into a high-speed blender with a little liquid such as coconut milk to create a soft and creamy ‘ice-cream’! Add some cacao nibs to have your very own choc-chip ice cream!

This is a simple way to reduce the amount of processed foods in your diet without having to miss out on the meals you love. One essential thing to remember: If you are swapping certain foods out of your diet, be sure to replace essential vitamins and minerals from another food source.

Jacqui xx copy






  1. I’m going to let you know how this post has inspired my on-going food swap saga… Thank you for writing it and reminding me that it doesn’t have to be difficult! Did it take you a long time to make all of these changes to your diet? ❤ ❤ Love ❤ Natalie xoxo


    • You’re very welcome Miss Sunshine! That’s a great question, it was a gradual process that I made over about 12 months or so when I first started changing my diet. I started with switching to Himalayan salt, then trying different milks like almond milk, rice milk etc. Eventually they just become staples in our kitchen 🙂 It’s exciting to discover foods like cacao and making raw treats, you don’t have to miss out on yummy food at all! xx

      Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s