RaeSmith Fitness Meal Swaps & Substitutions

The human body needs protein, carbohydrates, and fats to function at its best (Macronutrients)

Protein is often called the body’s building blocks. It’s used to repair and build tissues, support the immune system, and even provide energy if needed. At RaeSmith Fitness, we recommend that our clients aim for at least 1 gram of protein per pound of lean body mass some require more depending on fitness goals and more for those over age of 40.

Fats provide energy and help your body absorb fat-soluble vitamins (A, D, E, and K). Essential fatty acids play a key role in many body functions, but they must be consumed — your body can’t make them. Not all fats are created equal, though; some are unhealthy and should be limited. Our second rule is that 20–35% of your total daily calories should come from fat.

Carbohydrates are your body’s main fuel source, especially for your brain. Many carb-rich foods also provide fiber, which is important for digestion and fullness. Health guidelines suggest 45–65% of total calories from carbs, but can differ based on dietary restrictions or goals, while still providing enough for your brain and essential functions.

The beauty of nutrition is that as long as the minimum requirements for your diet are met, there’s room to adjust your macronutrient breakdown while staying within your total calorie goals. (This is not the recommended % for those with underlying health issues such as insulin resistance, please advice a registered dietary nutritionist if necessary)

To make these swaps easier, we’ve created the Quick Substitution Guide below.

If you try the guide and still need help, or want clarification on any point, don’t hesitate to contact me - [email protected] — I am here to help you stay on track!

Quick Substitution Guide

This guide helps you make quick food swaps for flexibility, variety.

How it works:

• Swaps are based on calorie equivalence, not macronutrient totals.

• This guide helps you stay consistent with your total daily calories while giving your meals some flexibility.

  
  

Protein Swaps

Chicken Breast (100g, no skin) – 95 kcal

• White Fish 100g – 95 kcal

• Lean Beef 70g – 101 kcal

• Whey/Vegan Protein 1 scoop – ~120 kcal

• Chickpeas 100g – 97 kcal

• Quinoa 30g (uncooked) – 102 kcal

Whole Egg (1 large) – 64 kcal

• Chicken Breast 70g – 66 kcal

• White Fish 70g – 66 kcal

• Whey/Vegan Protein powder ½ scoop – 60 kcal

• Chickpeas 70g – 68 kcal

• Quinoa 20g – 68 kcal

Egg White (100ml) – 46 kcal

• Chicken Breast 50g – 47 kcal

• White Fish 50g – 47 kcal

• Whey/Vegan ½ scoop – 60 kcal

• Chickpeas 50g – 48 kcal

• Quinoa 15g – 51 kcal

Whey/Vegan Protein (1 scoop) – 120 kcal

• Chicken Breast 130g – 123 kcal

• White Fish 130g – 123 kcal

• 2 Whole Eggs – 128 kcal

• Chickpeas 120g – 116 kcal

• Quinoa 35g – 119 kcal

Turkey (100g) – 116 kcal

• Chicken Breast 120g – 114 kcal

• White Fish 120g – 114 kcal

• Whey/Vegan 1 scoop – 120 kcal

• Chickpeas 120g – 116 kcal

• Quinoa 35g – 119 kcal

Lean Lamb (100g) – 188 kcal

• Chicken Breast 200g – 190 kcal

• White Fish 200g – 190 kcal

• Lean Beef 130g – 188 kcal

• Whey/Vegan 1.5 scoops – 180 kcal

• Chickpeas 190g – 184 kcal

*Calories approximate; protein powders vary by brand.

Carbohydrate Swaps

Oatmeal (100g, uncooked) – 348 kcal

• Muesli 90g – 360 kcal

• Wholegrain Bread 4 slices – 336 kcal

• White Rice 100g – 354 kcal

• Potato 650g – 338 kcal

• Bagel 1 – 350 kcal

Sweet Potato (100g) – 64 kcal

• Potato 120g – 62 kcal

• White Rice 20g – 70 kcal

• Oatmeal 20g – 69 kcal

• Pumpkin 150g – 63 kcal

• Pasta 20g – 67 kcal

Baked Beans (100g) – 70 kcal

• Potato 130g – 67 kcal

• White Rice 20g – 70 kcal

• Oatmeal 20g – 69 kcal

• Pumpkin 160g – 67 kcal

• Pasta 20g – 67 kcal

White Rice (100g) – 354 kcal

• Pasta 105g – 354 kcal

• Potato 700g – 364 kcal

• Quinoa 100g – 340 kcal

• Lentils 115g – 356 kcal

Mixed Vegetables (100g) – 20 kcal

• Any other vegetable in the same amount (calories are negligible).

  
  

Fat Swaps

Butter (20g) – 149 kcal

• Peanut Butter 25–30g – 149 kcal

• Olive Oil 3.5 tsp – 144 kcal

• Coconut Oil 3.5 tsp – 144 kcal

• Cheddar Cheese 40g – 140 kcal

• Almonds 25g – 151 kcal

Full-Fat Cream (30ml) – 105 kcal

• Peanut Butter 15–20g – 99 kcal

• Extra Virgin Olive Oil 2.5 tsp – 102 kcal

• Ghee 2.5 tsp – 102 kcal

• Cheddar Cheese 30g – 105 kcal

• Real Butter 15g – 112 kcal

  
  

Coach Rae Tip: Fats are calorie-dense — swapping with similar-calorie options keeps your plan on track without compromising flavor.

Quick Tips for Using This Guide

1. Focus on calories, not macros — this guide is about flexibility, not perfection.

2. Variety is okay — swapping foods keeps meals interesting and sustainable.

3. Prioritize whole foods — protein, carbs, and fats from real sources are always the first choice.

4. Use substitutions smartly — swaps are perfect for allergies, dislikes, or convenience.

   
   

Bottom line: This guide helps you adapt your meals without stress, stay consistent, and enjoy your nutrition plan — exactly how Coach Rae designs it to work for real life. 💪