Practical Suggestions to Support the Implementation of Low Carb Whole Food (LCWF) Changes
Below are some suggestion for alternatives and simple substitutions to help you make Low Carb Whole Food changes.
Ingredients to swap OUT | Ingredients to swap IN |
---|---|
Breakfast cereals | Mix of roasted nuts (almonds, pecans, walnuts, hazelnuts) and coconut. Top with seeds (sunflower, pepitas, chia). Serve with full fat plain yoghurt, whipped cream and berries. |
Oats | Try chia pudding. Serve with full fat plain yoghurt and berries. |
Fruited yoghurt | Natural or Greek yoghurt (slightly sour at first). Combine with whipped cream, berries, or inulin (a naturally sweet prebiotic fibre). Whipped cream + cream cheese with lemon, berries, and inulin is also delicious. |
Eggs on toast | Eggs with veggies (buttered mushrooms, spinach, asparagus). Add chicken or haloumi for more substance. Serve with avocado. |
Bread/toast and wraps | Replace with supermarket low carb breads/wraps. Keep serving sizes small (e.g. 1 slice with peanut butter, cheese + tomato, or an egg). Examples: Burgen 85% Lower-Carb Sunflower & Linseed Bread, Coles 85% Lower Carb High Protein Loaf, Woolworths Macro 85% Low Carb, Aldi 85% Lower Carb, Alpine 81% Lower Carb, Simpson’s Pantry Low Carb Keto wraps. |
Salad sandwiches | Replace the bread with ingredients such as meat or fish, roasted salted nuts, eggs, fetta or roasted haloumi. Add with lemon juice + olive oil + Portuguese chicken seasoning. |
Hamburger buns | Swap for lettuce leaves, homemade low carb buns, or try a “naked” burger (no bread). |
Traditional pizza bases | Use low carb wraps (e.g. Simpson’s Pantry Low Carb Keto wraps). |
Pasta | Edamame pasta or zucchini ribbons. Or try homemade low carb pasta (eggs, almond meal, cream cheese). |
Noodles | Kelp or konjac noodles, cauliflower rice, or extra veggies. |
Rice | Cauliflower rice (chop/process and stir fry with butter + salt). |
Mashed potato | Cauliflower mash with cream + salt. |
Breadcrumbs | Coconut and almond meal. |
Flour | Use flour-free recipes (eggs, coconut flour, almond meal). Remember: meals should be veggie/salad based. Treats only occasionally. |
Sugar in baking | Better alternatives: Monk Fruit, Stevia, Xylitol. Use sparingly. Treats, not everyday snacks. |
Rice/flour crackers | Homemade seeded crackers, or Olina’s Simply Seeded crackers. |
Fast 'go to' foods | Premade chia pudding, yoghurt with berries/nuts/seeds, frozen baked goods (nut + seed balls, low carb slices), nuts, seeded crackers with avocado + coriander + lemon juice. Also: a handful of salty nuts with blueberries. |