Healthy Plant-Based Swaps

Not all plant-based foods are made equal – which is why it’s important to know how to swap out foods with a less complete nutritional profile for a more nutrient-dense option. Doing so will help you get more nutrients, help you feel more full, and reduce cravings. Here are a few healthy plant swaps you can try out:

White Potatoes

Instead of white potatoes, cook sweet potatoes instead – you’ll get more fiber (three times as much) as well as a ton vitamin A. Enjoy sweet potatoes as oven-baked fries or add to your favorite soups or quinoa dishes.


Addicted to the crunch that croutons add to your salad? Try swapping out your traditional, high-cholesterol croutons for fresh or roasted nuts (try almonds, cashews or pecans)

White Rice

Sense a theme? White foods, in general, are going to contain less nutritional value than alternatives. For rice, try replacing with quinoa – a whole protein with higher fiber and fewer carbohydrates. Quinoa is a great alternative for standard pasta, as well.


Here your swap depends on the purpose. For non-stickiness, coconut oil is a great alternative which has a high heat tolerance, so you don’t have to worry about burning. If you are baking, applesauce or mashed banana can easily replace oil in most recipes.


Most cereals contain high levels of sugar and empty carbohydrates. A warm bowl of oatmeal, with a few nuts and fruit thrown on top can offer you a healthier breakfast with a well-rounded nutritional profile.

Orange Juice

Nothing beats fresh juice, but by discarding the flesh you’re also throwing away a lot of nutrients. Having a smoothie instead will giving you longer-term satisfaction and provide your body with the fuel it needs to get through the day. You can maximize your smoothie’s benefits by including healthy add-ins like chia seeds, almond butter or a handful of greens. Adding 1 scoop of Plant-Protein Powder to your smoothie gives you a whopping 16 grams of plant-based protein to start your day off strong.

Faux Meat

Before it becomes “meat,” soy-based products undergo heavy processing and often use GMO products. You can easily make delicious, high-protein meat alternatives using wild rice, nuts, beans, quinoa, and sweet potato. Pick up a copy of The 22-Day Revolution for Marco Borges’ favorite Lentil Burger recipe (along with over 60 other nutrient-dense plant-based recipes!)

Peanut Butter

Besides the risk of allergic reactions, there are other nuts and alternatives out there that offer a greater nutritional benefit. Pistachios, for example, offer a better Omega-3/Omega-6 profile. Pumpkin seeds also offer more protein, and almonds offer a host of micronutrients.