top of page

My 9 Favourite Food Swaps for Energy

With any health goal there are certain foods that I call ‘fillers’, which are low in both nutrients and high in empty calories. These foods are quick to trigger the reward centre in your brain, leading to food addiction, plummeting energy levels and a growing waist line.

Below I’ve included my top 9 favourite food swaps that I can assure you will amp up not only the nutrients of your meal, but the flavour and experience as well.

1. Food: Sugar

Swap for: green leaf stevia

Sugar has been said to be as addictive as cocaine! This sweet substance is often the hardest to give up and consumption of it hits our pleasure and reward centres in the brain, leaving us wanting to come back again and again for more. Swapping it for a natural sugar substitute like green leaf stevia, which gives you the sweetness without the blood sugar spikes and calories, is a great swap for the occasional sweet treat.

2. Food: Bread

Swap for: Cabbage and Lettuce leaves

…stay with me here. Swapping your daily bread for a slice or two of cabbage leaf or iceberg lettuce gives a crispy crunch to your meal without the heavy bloated feeling after. And let’s be honest, all the flavour is in the fillings anyway! Just use them the same way as you would for a sandwich or wrap, layering your desired filling in the middle and sealing with another piece on top.

3. Food: Milkshake 

Swap for: Protein shake. 

Milkshakes are high in calories, often tallying up to be equivalent to a large main meal, laden with sugar. Instead go for a protein shake, equally creamy and delicious with a tenth of the calories and a heap more nutrition. Try this, 30g vanilla protein powder, ½ tsp cinnamon, ½ cup ice, ½ cup frozen berries, 2 mint leaves. Blend and enjoy! 

4. Food: Chocolate

Swap for: Dark chocolate. You don’t have to go completely without. High quality chocolate is a rich source of the mineral magnesium which assists in muscle and nervous system relaxation. Instead of going for the standard chocolate, choose the highest quality with the fewest ingredients and go for 75% cacao or higher. 

5. Food: Vegetable oils

Swap for: Coconut oil or olive oil. 

Vegetable oils are a source of inflammatory fat and have been shown to be carcinogenic. Using a cold pressed Olive or Coconut oil provide the body with nourishing fats that help you feel full, satisfied, keep your hormones healthy and your body hydrated. 

6. Food: Salad Dressings

Swap for: Homemade Versions

Store bought dressings are full of rancid and inflammatory oils, sugar and preservatives that won’t do any good for your health or waist line. 

Make your own using this formula 4 parts fat/ oil to one part acid plus flavourings


2 tbsp tahini, 2 tbsp olive oil, 1 tbsp of apple cider vinegar and 1 tsp mustard.

7. Food: Soft Drink 

Swap for: Mineral water and lemon

Soft drink is full of sugar, chemicals, and preservatives, and even the sugar free versions aren’t much better for your health. Swapping to something that gives you the same ‘texture’ without the chemicals is going to do wonders for your health! 

8. Food: Margarine 

Swap for: Butter

Margarine is a common replacement for butter that is high in vegetable and refined oils. Butter is a much better swap, rich in vitamins A, D, E and K and healthy fats to support brain function, skin integrity, immune healthy and more!

9. Food: Pasta

Swap for: Zucchini or carrot noodles

Reduce your calorie intake and blood sugar levels with a low carb swap from pasta to zucchini noodles. Serve with your favourite pasta sauce recipe, homemade of course. 

These are my top 9 favourite food swaps and overtime I can assure you, your taste buds will change, your energy levels will sky rocket and you want miss the old habits and foods you use to love!

Do you have a favourite food swap? Share it below :)

Happy Day!




bottom of page