built with science’s
index
of
fat loss foods
index of fat loss
foods
introduction
/ table
of contents
The purpose of this Food Swaps and Substitution Guide is to help you determine
which food items can be easily interchanged with each other so you don’t have to
worry about whether it still fits within your caloric and macronutrient ranges.
This guide will also help add variety to your diet as you can try new foods when you
ever become bored of certain ones.
For the different categories and the foods listed underneath the categories, these
food sources can generally be swapped out with each other in a one-to-one ratio.
For example, if you are looking for lean protein alternatives, instead of consuming
100 grams / 3.5 oz of chicken, you can substitute 100 grams / 3.5 oz of shrimp for
comparable nutritional content.
proteins........................................................................................................................................................................................................3
CARBOHYDRATES..................................................................................................................................................................................5
fats......................................................................................................................................................................................................................7
vegetables.................................................................................................................................................................................................9
#BuiltWithScience CUSTOM MEAL PLAN.......................................................................................................... 11
FRUITS.............................................................................................................................................................................................................12
BEVERAGES................................................................................................................................................................................................ 14
Disclaimer..............................................................................................................................................................................................16
2
proteins
bws nutrition
index of fat loss foods
proteins
Leanest Proteins
Other Protein Sources
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Per 100 grams (3.5 oz) raw, these protein
sources contain 120 calories or less and
can be interchanged with each other.
Chicken breast
Turkey breast
Extra lean ground beef (95 / 5)
Extra lean ground turkey (99 / 1)
Shrimp
White fish (halibut, tilapia, cod, canned
tuna (in water), etc.)
• Pork tenderloin
Leaner Proteins
Per 100 grams (3.5 oz) raw, these protein
sources contain between 140 and 175
calories and can be interchanged with
each other.
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Lean ground beef (90 / 10)
Lean ground turkey (93 / 7)
Lean ground chicken
Fatty fish without skin (salmon, trout)
Flank steak
Pork chop (boneless)
Per 100 grams (3.5 oz) or single serving
size, these protein sources contain 100
calories or less and can be interchanged
with each other.
Egg whites
Egg (1)
Non-fat, plain Greek yogurt
Cottage cheese (2% milk fat)
Vegetarian Sources
It is important to note that plant-based
sources of protein do also contain
carbohydrates compared to animal-based
sources that contain just protein and fat.
These protein sources contain a range of
calories from 100 to 200 calories.
• Tofu
• Tempeh
• Seitan (will contain the least amount of
fat and highest protein)
• Edamame
Less Lean Proteins
Per 100 grams (3.5 oz) raw, these protein
sources contain between 180 and 260
calories and can be interchanged with
each other.
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Ground beef (80 / 20)
Ground turkey (85 / 15)
Ground pork
Ground lamb
Top sirloin steak
4
CARBOHYDRATES
bws nutrition
index of fat loss foods
CARBOHYDRATES
Each item in their respective lists contain similar nutrition content and can be
swapped for one another gram for gram (dry weight).
Grains
Bread:
Per 45 grams / 1.6 oz (dry), these grain
sources contain 170 calories or less and
can be interchanged with each other.
Per slice (about 28 grams / 1 oz), each of
these bread slices contains between 100
and 120 calories.
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Brown or white rice
Couscous
Barley
Whole grain pasta
Quinoa (higher protein content
relative to carbohydrates)
• Lentils (higher protein content relative
to carbohydrates)
Whole grain / whole wheat
Sourdough
Rye
Ciabatta
6
fats
bws nutrition
index of fat loss foods
fats
Each item in their respective lists contain similar nutrition content and can be
swapped for one another gram for gram.
Nuts (and nut butter)
Per 30g / 1 oz, these nuts & nut butters
contain 200 calories or less and can be
interchanged with each other.
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Peanuts
Almonds
Cashews
Pecans
Walnuts
Pistachio
Macadamia Nuts
Hazelnut
Seeds
Per 30g / 1 oz contains between 150
and 175 calories.
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Sunflower seeds
Pumpkin seeds
Sesame seeds
Ground flax seeds
Chia seeds
Oils & butters
Each tbsp / 15 mL contains about 120
calories.
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Olive oil
Coconut oil
Avocado oil
Butter
Ghee
8
vegetables
bws nutrition
index of fat loss foods
vegetables
Leafy Green Vegetables
Starchy vegetables
Per 100 grams / 3.5 oz, these vegetables
contain 25 calories or less and can be
interchanged with each other.
Per 100 grams / 3.5 oz, these vegetables
contain 100 calories or less and can be
interchanged with each other. These
vegetables contain more carbohydrates
per serving than other vegetables.
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Spinach
Romaine lettuce
Swiss Chard
Mixed greens
Arugula
Non-starchy vegetables
• Potatoes (sweet, white, purple, red,
etc.)
• Parsnips
• Peas
• Corn
Per 100 grams / 3.5 oz, these vegetables
contain 40 calories or less and can be
interchanged with each other.
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Asparagus
Green beans
Broccoli
Cauliflower
Eggplant
Mushrooms
Cabbage
Zucchini
Carrots
Tomatoes
Bell peppers
Cucumbers
Snap peas
10
index of fat loss foods
#BuiltWithScience
CUSTOM MEAL PLAN
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MEAL PLAN BASED ON YOUR BODY & GOALS
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11
FRUITS
bws nutrition
index of fat loss foods
FRUITS
Whole Medium-sized Fruit
Low Carb Fruit
Each of the fruits listed below can
be interchanged with each other and
meet similar caloric contents based on
medium-sized pieces of fruit. (Between
85-105 calories per serving)
Each of the fruits listed below can be
interchanged with each other and meet
similar caloric contents based on 100g /
3.5 oz serving of fruit.
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Banana
Apple
Pear
Grapefruit
½ Mango
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Blueberries
Blackberries
Raspberries
Strawberries
Whole Small-sized Fruit
Each of the fruits listed below can be
interchanged with each other and meet
similar caloric contents based on smallsized pieces of fruit or 100g / 3.5 oz
serving size. (Between 35-60 calories per
serving)
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Clementines
Plums
Kiwi
Peach
Pineapple
Grapes
Melons (watermelon, cantaloupe,
honeydew)
13
BEVERAGES
bws nutrition
index of fat loss foods
BEVERAGES
Higher Protein
• Soy milk
• Skim, 1%, or 2% milk
Milk Alternatives
These contain similar caloric content and
can be swapped interchangeably with
one another.
• Unsweetened almond milk (lowest
calories)
• Cashew milk (higher in fat)
• Rice milk (higher in carbohydrates)
• Oat milk (higher in carbohydrates)
15
Disclaimer
The content provided in this PDF is for
informational and educational purposes
only. Jeremy Ethier is not a medical doctor,
psychologist, therapist, nutritionist, or
registered dietitian. The contents of
this document should not be construed
as medical, psychological, dietary,
nutritional, or healthcare advice of any
kind. The contents of this document are
not intended to diagnose, treat, cure, or
prevent any health conditions, nor are
they intended to replace a physician,
dietitian, nutritionist, or other qualified
healthcare professional’s advice. You
should always consult your physician,
dietitian, or other qualified healthcare
professional on any matters regarding
your health, engagement in physical
activity, and/or diet before starting
any fitness program or meal plan to
determine if it is suitable for your needs.
This is especially important if you (or your
family members) have a history of high
blood pressure or heart disease, if you
have ever experienced chest pain while
exercising, or if you have experienced
chest pain in the past month when not
engaged in physical activity. You should
also consult your physician, dietitian, or
other qualified healthcare professional
before starting any fitness program, meal
plan, or dietary regimen if you smoke,
have high cholesterol, are obese, or
have a bone or joint problem that could
be made worse by a change in physical
activity or diet. Do not start or continue
any fitness program, meal plan, or dietary
regimen if your physician, dietitian, or
health care provider advises against it. If
you experience faintness, dizziness, pain,
shortness of breath or any other form of
discomfort at any time while exercising
or while following any meal plan/dietary
regimen, you should stop immediately.
If you are in Canada and think you are
having a medical or health emergency,
call your health care provider, or 911,
immediately.
Please note the following:
• any and all exercise that you do as a
result of what you read in this PDF
shall be performed solely at your own
risk;
• any and all meal plans that you follow
or adhere to as a result of what you
read in this PDF shall be used solely at
your own risk; and
• any and all foods or beverages that
you consume as a result of what you
read in this PDF shall be consumed
solely at your own risk.
No part of this report may be reproduced
or transmitted in any form whatsoever,
electronic or mechanical, including
photocopying, recording, or by any
informational storage or retrieval
system without the express written,
dated, and signed permission from the
author (Jeremy Ethier). All copyrights are
reserved. Built With Science™ may not be
copied or used for any purpose without
express written consent.
16
index of fat loss foods