Free swap list · 50+ everyday swaps
Same food, a better versiona better version
A food-freedom swap list: what to reach for right when a craving hits. No bans.
You'll get the list straight to your inbox. You'll also join my list, where I share tips about your relationship with food now and then. One click to leave.
Why I put this list together
You don't need a perfect diet.
This is a toolkit for the moments you want to eat the same thing as always – as a version that supports you.
Some swaps land right away, some don't. Both are information about you – not failures.
Who this is for
- You want to eat familiar food without constantly saying no.
- You're looking for one small experiment at a time – not a whole diet overhaul.
- You want to notice how a change actually feels, not just how it looks.
No weighing, no counting here.
How to use the list
Three steps, no rulebook:
- Pick one. Find the food you eat most – not the whole list at once.
- Try it for a week. Give your palate time. The first try doesn't tell you much yet.
- Notice how it feels. Mood, energy, fullness – that's the only measure.
The list has 50+ swaps across seven food groups: grains, sugar, dairy, sauces, oils, drinks, and snacks.
Why try it now
Many attempts start with staying strictly on plan this time. Then comes a bad night's sleep, a rush, or stress.
A ban often leads to a slip. A swap doesn't ask you to say no to anything.
So it's worth trying a swap today, not only at some perfect moment.
Why this is personal for me
I weighed 134 kilos and had just been diagnosed with type 2 diabetes.
I didn't solve it with bans, but by understanding my own relationship with food.
- 134 kilos – my highest weight.
- Type 2 diabetes diagnosis.
- Food swaps – no bans – as part of the change.
I lost 45 kilos, turned my diabetes around, and came off my blood-pressure and cholesterol medication. Decisions about medication are always made with your own doctor.
Then I trained as a coach to teach others the same.
That does not mean the same would happen to everyone.
In this list I tell you which swaps worked for me. Try which ones work for you.
Download the full swap list
Free swap list, 50+ swaps. It comes to your inbox.
You'll get the list straight to your inbox. You'll also join my list, where I share tips about your relationship with food now and then. One click to leave.
This list does not contain medical advice or health claims about individual foods. If you have a medical condition, are pregnant, or have a specific health need, always discuss changes with your own doctor.