There can be lots of reasons for substituting ingredients we use in our recipes - you have an allergy or an intolerance to an ingredient, it's out of season where you live, it's too expensive to purchase or you just plain don't like it!
We know that everyone has different taste preferences and there's no way we can please everyone, which is why we design our meal plans to be flexible so that you can adjust them as you need. In fact, we positively encourage you to experiment!
What you use as a substitute will always depend on the recipe, but to help you get started, we have a few general rules you can use:
- Veggies are unlimited and can be swapped in and out as you wish. Try to choose a veggie that has a similar cooking style to the veggie you're replacing as this will make things easier.
- Protein is a really important component of a meal because it helps stabilise blood sugar levels and is critical to the growth and repair of all tissues in the body. We use a range of different protein sources in the Program meal plans, most of which are interchangeable. Aim for 150g of protein per meal and don't limit yourself to what you normally have - eat a variety of different proteins such as red meat, seafood, poultry, eggs, nuts, tempeh and legumes.
- Including a source of healthy fats in each meal will help you stay full and satiated after a meal. Healthy fats come in a variety of different forms and includes ingredients like a 1/4 of an avocado, slug of olive oil, handful of nuts or seeds or a 1/4 cup of yoghurt.
- Carbohydrates are included in our meal plans because we don't think white potatoes are the devil! Our favourite carbohydrates are unprocessed and nutrient-dense legumes and whole grains like quinoa, oats and buckwheat. We also don't shy away from good quality sourdough bread, pasta, potatoes or white rice. If carbs aren't your thing, feel free to leave them out altogether or add in extra veggies instead. Cauliflower "rice" and "zoodles" are always a hit!
As part of your membership, we provide you with a handy food swaps guide you can use for guidance with substitutions and you can also access our exclusive community forums. Connect with other members who are making substitutions and get advice from the IQS recipe developers about the best substitutes for a particular meal.
Need more help?
Send us an email at email@example.com and we'd be happy to assist!