Substitute Don't Sacrifice

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EAT THIS

1/4 Cup Applesauce When Baking

Calories: 12
Cholesterol: 0 mg
Price: .08 cents

DO NOT EAT THIS

1 Whole Egg

Calories: 72
Cholesterol: 186 mg
Price: .16 cents each

HERE'S THE SCOOP!

More egg substitution ideas can be found HERE

EAT THIS

Almond Milk (8oz)

Calories: 30
Cholesterol: 0 mg
Carbs: 2     Fiber: 2 g

DO NOT EAT THIS

2% Milk (8oz)

Calories: 124
Cholesterol: 20 mg
Carbs: 11.4     Fiber: 0

HERE'S THE SCOOP!

Today, there are many NO Dairy milk options available in almost all grocery stores.
Soy Milk; Almond Milk; Oat Milk; Cashew Milk
The options are growing!

EAT THIS

Shredded Cheese (non-dairy) (28g)

Calories: 90
Cholesterol: 0

EAT THIS

An Apple For Snack (223g)

Calories:114  Fat: 0 g
Cholesterol: 0  mg
Fiber: 5.4 g

EAT THIS

Country Crock Plant Butter Sticks

Calories: 100 per tablespoon
Cholesterol:  0 mg

EAT THIS

Smart Balance with Flax Seed or
Country Crock With Calcium

Calories: 50 per tablespoon
Cholesterol: 0  mg
Fat: 5 g

DO NOT EAT THIS

Shredded Cheddar Cheese (28g)

Calories: 115
Cholesterol: 25mg

DO NOT EAT THIS

Plain Yogurt (226g/8oz)

Calories: 149  Fat: 8 g
Cholesterol: 32
Fiber: 0 g

DO NOT EAT THIS

Butter

Calories: 102 per tablespoon
Cholesterol: 31 mg

DO NOT EAT THIS

Butter

Calories: 102 per tablespoon
Cholesterol: 31 mg
Fat: 12g

HERE'S THE SCOOP!

Found near tofu in the stores are brands like Daiya. Chains like Kroger & Aldi have store brands, too.

EAT THIS

1 Cup Beans in a Recipe

Calories: 206
Cholesterol: 0 mg
Fiber: 15.4 g

Price: $0.21

EAT THIS

3 oz Veggie Patty (Gardein)

Calories: 110
Cholesterol: 0 mg
Fiber: 3g

EAT THIS

1 Veggie Hot Dog (42g)

Calories: 50
Cholesterol: 0 mg
Fiber: 1g

DO NOT EAT THIS

1 Cup Cooked Hamburger (80% lean)

Calories: 556
Cholesterol: 194 mg
Fiber: 0 g

Price: ~$3.10

DO NOT EAT THIS

3 oz Hamburger Patty

Calories: 231
Cholesterol: 76 mg
Fiber: 0g

DO NOT EAT THIS

Hot Dog (49g)

Calories: 121
Cholesterol: 22 mg
Fiber: 0g

HERE'S THE SCOOP!

OR you can buy veggie burger crumbles or make your own

EAT THIS

Veggie Chicken Fingers (51g)

Calories:100
Cholesterol: 0 mg
Fat: 4.5g Fiber: 1g

EAT THIS

Veggie BeerBrats (100g)

Calories: 260
Cholesterol: 0 mg
Fat: 13g Fiber: 5g

EAT THIS

Veggie Breakfast Sausage (2 oz)

Calories: 60
Cholesterol: 0 mg
Fat: 0g Fiber: 3g

EAT THIS

Taco Bell Fresco Bean Burrito 

Calories: 350
Cholesterol: 0 mg
Fiber: 11 g

EAT THIS

Taco Bell Fresco Bean Burrito 

Calories: 350
Cholesterol: 0 mg

EAT THIS

Subway 6″ Veggie Sub

Calories: 230
Cholesterol: 0 mg
Fat: 0 g Fiber: 11 g

EAT THIS

Upton’s Veggie Bacon (57g)

Calories: 100
Cholesterol: 0 mg
Fat: 1.5 g

EAT THIS

Upton’s Jackfruit BBQ Pulled Pork(free) Sandwich

Calories: 45 + 100 on a bun
Cholesterol: 0 mg
Fat: 0 g

DO NOT EAT THIS

Chicken Fingers

Calories: 143
Cholesterol: 19 mg
Fat: 7g Fiber: 0

DO NOT EAT THIS

BeerBrats (100g)

Calories:342
Cholesterol: 66 mg
Fat: 31 g Fiber:0

DO NOT EAT THIS

Jimmy Dean Breakfast Sausage (2 oz)

Calories: 180
Cholesterol: 40 mg
Fat: 16g Fiber:0

DO NOT EAT THIS

Taco Bell Stuffed Beef Burrito

Calories: 870
Cholesterol: 70 mg
Fiber: 0 g

DO NOT EAT THIS

McSalad with Ranch Dressing

Calories: 310 (but not very filling)
Cholesterol: 20 mg

DO NOT EAT THIS

Subway 6″ Tuna Sub

Calories: 530
Cholesterol: 35 mg
Fat: 25g Fiber: 5g

DO NOT EAT THIS

Bacon (57 g)

Calories: 245
Cholesterol: 81 mg
Fat: 18 g

DO NOT EAT THIS

Wendy’s Pulled Pork BBQ Sandwich

Calories: 430
Cholesterol: 70 mg
Fat: 15 g