Food Substitution Calculator

PROTEIN

All measurements represent a cooked weight, with the obvious exception of eggs, cottage cheese, protein powder, etc.
Protein Powder—the specs (protein/carbs/fat/calories) for protein powder vary from brand to brand, hence asking for these details of the product you use in your questionnaire. If you want your brand added to the database, email me the information.
When looking to substitute proteins, your first priority is matching the calories of the old food with the new food. Your second priority is matching the protein grams. Ideally your selection gets you right on for calories and close for protein. For example, due to the high fat/calorie content of salmon, it'll never be a good sub for tuna (a low fat/low calorie protein).

All measurements (unless otherwise noted) represent a cooked weight. Oatmeal, oat bran, cream of wheat, potatoes, sweet potatoes, and pasta are dry/uncooked measures.

Ideally, I think you should eat what's on your plan, but if you're feeling like some variety and you'd like to substitute something, the above calculator should help you do so accurately. Again, match the calories up first and foremost.
Also substitutions should be listed on your submitted dietary adherence form. Assuming they're done correctly, you'd mark it as an On Plan meal, but include in the notes what you did (how much of one food was substituted for how much of what other food).
If you would like to see a specific food added to the database, simply email me at [email protected] with the request and food details.