Basic Information

List of Substitutes For Practicing Food Combining

Some substitutes are perfectly acceptable, others are somewhat acceptable (indicated by italicized type) and therefore should be used only occasionally or if you just must have that particular item (i.e. comfort food, family or peer pressure, having a party …). If there is no entry under a certain column that means that there is no substitute needed for that food group. If an entry spans two or more columns then it works for those two or three food groups.

This page is a full list of all the UnDiet substitutes. If you’re focusing on a Protein Blast or meat free diet you can print out either the Protein Substitutes or Starch Substitutes pages.

Soy products that contain Starches such as grain syrup or food starch are in a small enough amount that if you’re on a vegetarian diet you can safely use them in place of meat in Protein dishes.




Baked Goods


Substitute cocoa powder and a little
butter, or unsweetened chocolate or carob. Adjust the sweetener
to compensate for the loss of sugar that would have been in the semi-sweet
or milk chocolate.


These substitutions don’t work well for cookies, but are great for all
other baked goods.

To reduce fat you can substitute liquid egg, 1/4 cup
= 1 egg
Three egg yolks = one whole egg.

3 tablespoons pureed or well mashed tofu for each egg called
for. It really does work!


Replace white flour with 1/2 the amount of soy flour,
so 1 cup of all purpose flour becomes 1/2 cup soy flour.

Replace 1/4 of the flour with ground nuts, seeds, or ground
dried vegetables.

Replace white flour with sifted whole grain flour, using
1/4 less than the recipe calls for. Tip: oat flour has the lightest taste
and color.


Replace sugar with Stevia, Sucanat, honey,
pure maple syrup, date or maple sugar. Experiment to find the amount that
will satisfy you.



. non-alcoholic beer


. roasted grain beverages decaf

cream instead of milk, half & half or non-dairy creamer

date/maple sugar instead of white sugar or sugar sub.


sparkling water with fresh Fruit juice


dilute with
water (the French do it), sparkling water if you must

Breading & Breadcrumbs


  • pork rinds
  • sesame seeds
  • nuts
  • soy flour
  • any mixture of the above
whole grain bread crumbs

whole grain flour


  • sesame seeds
  • nuts
  • soy flour
  • any mixture of the above

Crust for a Dessert

A crust can often be omitted or use one of these

Pastry crust: soy flour pastry crust.

Protein Crepe with sweetener added.

whole wheat pastry

whole wheat tortilla or lavosh coated with butter and/or honey/maple

Crumb Crust: sugar free whole grain  cookies or graham crackers

Crumb crust: ground nuts with a little soy flour.

Crust for an Entree

A crust can often be omitted or use one of these

Rice Crust: soy granules or finely chopped
nuts. You may need to add extra moisture to hold the crust together, you
can add water, softened or melted butter, broth.

Pastry Crust: Protein Crepes, or melt butter in an omelette pan, thinly
coat bottom with egg and cook until done, or Soy Flour Crust.

whole wheat pastry crust

whole wheat tortillas

crumb crust: whole grains, ground nuts or seeds




American, Cheddar, Mozzarella or Jack Cheese

nondairy or real dairy cheese such as rice, almond
or soy cheese
nondairy cheese .soy or almond cheese

condensed milk

Pour 1 cup water and 4 cups soy powder
into a large saucepan. Let sit for 2 hours, then bring
to a boil and boil for 20 minutes. Remove from heat and add (for sweetened
condensed milk 2 cups unrefined
) 1 tablespoon vanilla extract and 1/4 cup
stirring until dissolved. Makes 1 quart. Store in refrigerator
up to 2 months.

cottage cheese

Mash firm tofu with a fork, add a little heavy

cream cheese

nondairy cream cheese

farmers cheese/hoop cheese

Mix nondairy cream cheese & roughly
mashed tofu.


soy or almond milk any nondairy milk soy or almond milk

ricotta cheese

. Same as cottage cheese.


. nondairy sour cream or nondairy yogurt creme fraiche or clabbered cream


Frozen egg substitute tastes great and is
healthy. Make sure that you buy one with no additives.

Two egg whites for one whole egg, except in cookies.

One whole egg and two to three egg whites and you won’t notice any difference
in the taste.

1/4 cup well mashed tofu for each egg 1/4 cup well mashed
tofu for each egg


Roux Sauces

soy flour instead of white or wheat flour whole wheat or oat flour instead of white
Add water  to heavy cream  to
sub for milk or half & half or use soymilk.

Tomato Paste Tomato Sauce Tomato Pasta Sauce

Tomato Paste
Soak dried tomatoes in medium hot water for an hour – overnight.
Puree using only enough of the soaking liquid to make a thick puree.
Tip: For a shorter soaking time dice the tomatoes before adding

Tomato Sauce: add more liquid.

Pasta Sauce:Add broth, cream, olive oil or combo until sauce
is desired consistency. (Stir in spices.) Allow flavors to meld for
15 – 30 minutes.

Add Dried Tomato Paste or sauce at the end of a recipe so
the tomatoes don’t cook. For a richer flavor add the tomato paste
or sauce and let rest for 15 – 30 minutes. Reheat if necessary,
taking care not to let it boil.

If it’s impossible to add the tomatoes at the end use pureed
roasted red bell peppers instead as they can be cooked.


. .. . .


tomatoes, yellow or orange bell pepper, fennel,
.. . .


onion, celery, bell pepper .. . .


cauliflower, onion, fennel, jicima (yes it can
be cooked!)
.. . .


red bell pepper, yellow tomatoes
(they’re less acidic than red tomatoes) or Slow Cooked
: place cored tomatoes cut in 8-10 wedges
or chunks skin side down on a baking sheet lined with oiled
foil. Bake at 115 degrees for 4-8 hours depending on
how moist you want them.  Check every 60 minutes. Since these take so
long to dry I make 2 full trays & freeze the excess.

winter squash

yellow or orange bell pepper, fennel, cauliflower .. . .

About admin

I've always abhorred the idea that the only way to lose weight is to starve yourself, eat foods that are foreign to you, or gulp down special weight loss potions. I've proved that it is not only possible, but it's easy and fun to lose weight The UnDiet way. The UnDiet is extremely flexible, allowing you to make deviations based on your personal taste, the choices confronting you at any given time, your mood, your cooking skills and the time you have available. A gourmet cook can be happy with The UnDiet as well as those who don't know or care what saute means. You can eat out at restaurants and parties and still not fall off The UnDiet. You can eat olive oil, butter, cream, meat, mayonnaise and still not fall off The UnDiet. You can eat until you're full and still lose weight, once you've mastered the basic principles of The UnDiet. So dig in to this blog, subscribe to the newsletter for lots of extras not published on the blog and get ready for the Kindle book coming soon.

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