built with science’s

index of
fat loss foods
index of fat loss
introduction foods
/ 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
Leanest Proteins
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.
• Lean ground beef (90 / 10)
• Lean ground turkey (93 / 7)
• Lean ground chicken
• Fatty fish without skin (salmon, trout)
• Flank steak
• Pork chop (boneless)
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.
• Ground beef (80 / 20)
• Ground turkey (85 / 15)
• Ground pork
• Ground lamb
• Top sirloin steak
proteins
Other Protein Sources
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
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 Per slice (about 28 grams / 1 oz), each of
sources contain 170 calories or less and these bread slices contains between 100
can be interchanged with each other. and 120 calories.
• Brown or white rice • Whole grain / whole wheat
• Couscous • Sourdough
• Barley • Rye
• Whole grain pasta • Ciabatta
• Quinoa (higher protein content
relative to carbohydrates)
• Lentils (higher protein content relative
to carbohydrates)

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.
• Peanuts
• Almonds
• Cashews
• Pecans
• Walnuts
• Pistachio
• Macadamia Nuts
• Hazelnut

Seeds
Per 30g / 1 oz contains between 150
and 175 calories.
• Sunflower seeds
• Pumpkin seeds
• Sesame seeds
• Ground flax seeds
• Chia seeds

Oils & butters

Each tbsp / 15 mL contains about 120
calories.
• 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 Per 100 grams / 3.5 oz, these vegetables
contain 25 calories or less and can be contain 100 calories or less and can be
interchanged with each other. interchanged with each other. These
vegetables contain more carbohydrates
• Spinach
per serving than other vegetables.
• Romaine lettuce
• Swiss Chard • Potatoes (sweet, white, purple, red,
• Mixed greens etc.)
• Arugula • Parsnips
• Peas
Non-starchy vegetables • Corn
Per 100 grams / 3.5 oz, these vegetables
contain 40 calories or less and can be
interchanged with each other.
• 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
GET YOUR VERY OWN 100% CUSTOM, PERSONALIZED
MEAL PLAN BASED ON YOUR BODY & GOALS
Want To Learn How Our Built with Science Dietitians Can Help You Eat More
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link below.

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** Note as each of our custom meal plans are handmade by one of our BWS Dietitians, we are limiting spots to not
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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 Each of the fruits listed below can be
be interchanged with each other and interchanged with each other and meet
meet similar caloric contents based on similar caloric contents based on 100g /
medium-sized pieces of fruit. (Between 3.5 oz serving of fruit.
85-105 calories per serving)
• Blueberries
• Banana • Blackberries
• Apple • Raspberries
• Pear • Strawberries
• Grapefruit
• ½ Mango

Whole Small-sized Fruit

Each of the fruits listed below can be
interchanged with each other and meet
similar caloric contents based on small-
sized pieces of fruit or 100g / 3.5 oz
serving size. (Between 35-60 calories per
serving)
• 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