The ultimate cheat list for swapping snacks.
A MUST READ article! I often get asked for substitutes for the snacks on the menu. So, here is the ultimate cheat list to refer to whenever you want to swap. The list includes dairy products, nuts, sweet or savoury snacks, chocolate, baking and fruit.
Remember the golden rule for swapping –
Always swap with something of a similar calorie and fat count.
My suggestion is to look at the fat count first and find something within 2g of the fat count of the product you’re swapping, then look for something with similar calories.
DAIRY (or dairy substitutes)
The dairy products in your menu plan are calculated so you get the required amount of calcium each day, so ideally any dairy should be swapped for another source of dairy.
If you can’t tolerate dairy, I suggest considering a calcium supplement. My Dairy Free Shakes have quite a good amount of calcium per serve, as does unsweetened almond milk.
I aim for 800mg of calcium per day in your menu plans, and I’ve included the total milligrams of calcium per serve in the notes.
SNACK | Total Fat per serve | Cals per serve | Notes |
Dairy Free Vanilla Shake | 3.8g | 167 | DF, GF, NF. 200mg calcium |
Premium Breakfast Shakes | 1.9g | 158 | GF, NF, serve hot or cold. 400mg calcium |
½ cup skim milk | 0.15g | 44 | For tea/coffee. 150mg calcium |
½ cup unsweetened almond milk | 1.8g | 21 | 150mg calcium |
160g tub Formé yoghurt | 0.2g | 59 | 197mg calcium |
170g tub Chobani Fit yoghurt | 0.3g | 99 | 177mg calcium |
YoPro Protein Vanilla yoghurt | 0.5g | 98 | 187mg calcium |
150g Vaalia Low Fat Yoghurt | 3.2g | 65 | 216mg calcium |
125g Danone Activia Probiotic Yoghurt | 4.6g | 98 | 200mg calcium |
50g Peters Light N Creamy Vanilla Ice-cream | 1.4g | 77 | 64mg calcium |
1 Bulla 97% fat free Frozen Yoghurt on a stick | 1.8g | 75 | 109mg calcium |
1 Streets Chocolate Paddle Pop | 1.8g | 82 | 94mg calcium |
1 Twisted Mini Frozen Yoghurt tub (75g) | 1.8g | 95 | 97.5mg calcium |
1 Weis Mango & Ice Cream bar | 3.4g | 110 | 56mg calcium |
1 Bulla Raspberry Split ice cream | 3.5g | 95 | |
1 tub Skinny Cow Ice Cream Sundae | 2.3g | 119 | 118mg calcium |
1 serve Mango Mousse Bk 3 | 1.0g | 145 | 121mg calcium |
1 serve Cherry Heaven Bk 2 | 3.5g | 148 | 150mg calcium |
150g tub Fruche | 4.4g | 169 | 237mg calcium |
120g Aunty Betty's Creamy Rice Snack with Apple & Cinnamon | 2.1g | 121 | 115mg calcium |
150g tub Yoplait LeRICE Pudding | 3.9g | 162 | 174mg calcium |
1 tub Divine Classic Creme Caramel | 5.9g | 189 | 189mg calcium |
NUTS
Nuts provide healthy fats, however even healthy fats need to be eaten in moderation. Never guess your portion, always weigh them. If you can’t tolerate nuts, swap for avocado or olive oil to use as a salad dressing can be substituted, quantity will depend on the quantity of nuts.
SNACK | Total Fat per serve | Cals per serve | Notes |
20g almonds | 11.1g | 120 | 1.5g dietary fibre |
20g dry roasted macadamia nuts | 14.8g | 189 | 1.2g dietary fibre |
20g dry roasted cashews | 10g | 121 | 1.2g dietary fibre |
2 tsps peanut butter | 6.3g | 74 | 0.7g dietary fibre |
SAVOURY – Pre-packaged
These are handy go-to snacks that you can take with you when you go out, which is why they’re included on the program. They’re also portion controlled serving sizes, so you’re not tempted to over-serve.
SNACK | Total Fat per serve | Cals per serve | Notes |
25g snack pkt mini pretzels | 2.0g | 100 | |
1 snack pkt (13g) Cobs sweet and salty popcorn | 2.9g | 63 | GF, NF, DF, |
1 snack pkt Messy Monkeys cheese | 3.6g | 86 | GF, 2.0g dietary fibre |
25g Vege Chips natural | 4.1g | 97 | GF, NF |
1 Le Snak Crackers and Dip | 5.2g | 85 | 100mg calcium |
Arnotts Shapes snack pkt - any flavour | 5.8g | 123 | |
Calbee Harvest Snap Pea Crisps (16g) | 5.8g | 123 |
SAVOURY – Crackers + toppings
Choose your crackers and then choose a topping from lower down the list, play around with the total fats and calories to make the swap. If you need a portable snack, you can swap for something in the list above.
CRACKER | Total Fat per serve | Cals per serve | Notes |
2 Cruskits | 0.1g | 44 | |
2 Ryvita crispbreads | 1.1g | 81 | |
10 Sakata or rice crackers plain | 0.9g | 69 | GF |
2 Vita-Weat original crackers | 0.9g | 46 | |
2 Rice or Corn Thins crispbreads | 0.4g | 47 | GF |
2 Sao biscuits | 3.5g | 82 | |
TOPPINGS | |||
30g Black Swan Skinny Hommus | 8.1g | 83 | GF, DF |
2 tbls Black Swan French Onion Dip | 6.5g | 72 | GF |
1 Kraft 25% reduced fat cheese slice + 1 small tomato | 2.9g | 57 | GF |
Vegemite + 2 tsps Flora Light marg | 2.5g | 30 |
SWEET
Most of the snacks under this heading are high in dietary fibre. Dietary fibre helps to keep you feeling full. So if you have previously not been a fan of muesli bars I encourage you to try them. Me and my team personally taste test all the packaged snacks in the program and if we don’t like them, they don’t make the cut.
Muesli bars provide a good source of dietary fibre, I aim for 30g per day. This helps to keep you feeling full.
SNACK | Total Fat per serve | Cals per serve | Notes |
50g plain liquorice | 1.0g | 169 | |
1 Weight Watchers Apple Crumble Bar | 1.9g | 103 | |
1 Uncle Tobys Chewy Forest Fruit Muesli bar | 2.8g | 117 | 3.6g dietary fibre |
1 Uncle Tobys Strawberry Yoghurt top Muesli bar | 3.5g | 121 | 3.3g dietary fibre |
1 Uncle Tobys Choc Chip Chewy Muesli Bar | 3.6g | 121 | 3.4g dietary fibre |
3 Tasti Smooshed Berry Cashew & Cacao W/Food Balls | 4.2g | 133 | 5.9g dietary fibre |
1 Uncle Tobys Oat Slice - apple cinnamon | 4.2g | 136 | 3.7g dietary fibre |
1 Uncle Tobys Lemon Drizzle Yoghurty Muesli Bar | 4.2g | 138 | 4.3g dietary fibre |
2 Shredded Wheatmeal biscuits + 1 tsp Flora Light marg | 5.1g | 91 | 0.9g dietary fibre |
1 snack pkt Mini Scotch Finger Biscuits | 5.3g | 121 | 0.6g dietary fibre |
1 Carman’s Super Berry Muesli bar | 8.6g | 195 | 3.0g dietary fibre |
Pack of 2 Biscoff Lotus biscuits | 2.9g | 75 | No dietary fibre |
30g pkt Natural Confectionery Company 25% less sugar Fruity Gems | 0.0g | 101 | No dietary fibre |
CHOCOLATE
Any nutritional value in a chocolate bar is usually outweighed by the sugar and fats. But I like to include the occasional chocolate in the menu plans, so you don’t feel like you’re missing out. However, if you know that having chocolate in the house is dangerous for you, don’t buy it, and swap for another snack option.
SNACK | Total Fat per serve | Cals per serve | Notes |
1 Nestle Mint Pattie chocolate | 2.0g | 88 | |
2 fingers Nestle Kit Kat | 6.1g | 117 | |
1 Cadbury Chomp chocolate bar | 7.1g | 148 | |
1 Europe Summer Roll (40g) | 8.1g | 187 | |
30g Cadbury dairy milk Flake | 9.1g | 160 |
BAKING
Some people love to bake, whereas others don’t or simply don’t have the time.
If you’re in the ‘love to bake’ group, please ensure temptation doesn’t get the better of you. Choose recipes that are suitable to be frozen to avoid temptation.
Click on the baked goods listed below to be taken to the recipe in the program.
SNACK | Total Fat per serve | Cals per serve | Notes |
1 Symple Turnover Bk 1 | 0.5g | 88 | |
1 Banana Scone Bk 6 | 1.5g | 111 | |
1 Blueberry and Banana Muffin Bk 2 | 1.5g | 137 | |
1 Symple Scone - sultana variation Bk 4 | 1.5g | 121 | |
1 Banana Bran Muffin Bk 1 | 1.7g | 126 | |
1 serve Aunty Hazels Fruit Loaf (Cooking for 1 or 2) | 2.2g | 152 | |
1 slice Chocolate Slice Bk 5 | 3.0g | 117 | |
1 serve Carrot Cake Bk 1 | 3.5g | 155 | |
1 serve Rich Chocolate Squares Bk 4 | 3.5g | 156 | |
1 Orange and Date Pistachio Muffin Bk 7 | 3.6g | 162 | |
1 Florentine (Cooking for 1 or 2 people) | 4.3g | 118 | GF |
1 Mini Apple Teacake Bk 7 | 4.4g | 151 | GF |
1 serve Symple Brownies Bk7 | 8.2g | 124 | GF |
NB: There’s a gluten free baking section in book 7, check for suitable swaps.
FRUIT
Fruit has lots of lovely fibre, that helps to keep you feeling full. For this reason, I ask that you never swap your fruit for fruit juice (which has little to no fibre). Pear and kiwi fruit are quite high in dietary fibre, so I have listed this beside them.
SNACK | Total Fat per serve | Cals per serve | Notes |
150g fresh fruit | 0.3g | 82 | |
150g watermelon | 0.3g | 34 | |
125g fresh strawberries | 0.3g | 27 | |
100g Kiwi fruit | 0.2g | 43 | 4.2g dietary fibre |
200g Pear | 0.0g | 104 | 7.2g dietary fibre |
½ cup canned peaches in natural juice drained | 0.1g | 45 | Check the dairy section for suitable additions if calories and fats allow. |
¾ cup canned pie apple slices | 0g | 41 | See above |
1 serve Stuffed Baked Apple Bk 5 | 0.2g | 118 | See above |
40g dried apricots | 0.1g | 78 | GF, NF, DF. |
Snack Pkt dried Sultana/Apricots | 0.3g | 118 | GF, NF, DF. |
45g prunes | 0.2g | 84 | GF, NF, DF. |
3 Fruit Balls Bk 7 | 2.4g | 147 | GF, NF, DF. |
The snacks shown are just a sample of what’s possible.
Legend for abbreviations:
*GF – Gluten Free, NF – Nut Free, DF – Dairy Free
*Always check whether snacks shown are free from allergens.