No Gluten, Nuts, or Dairy? No Problem! Easy Allergy Swaps
We get a lot of questions about what to do if you have an allergy, sensitivity, or just aren’t super into a particular ingredient. But guess what, girl?! With all the amazing foods in the Tone It Up Nutrition Plan, there’s always a tasty option to swap in! We created the Plan and our recipes to be extremely versatile, so they can fit with your dietary needs. We made this plan to work for YOU! If you have an allergy, make sure to talk to your doc with any questions you have. And check out our super simple guide to keep your meals tasting totally fab.
If you don’t eat…
This may seem like a tricky one because ‘nanas are used in a lot of our smoothies and pancakes. When it comes to mixing up your Perfect Fit Smoothie, use 1/4 avocado instead to get that creamy, yummy texture. In baked goods, like the Cinnamon Date Muffin from the Tone It Up Challenge Meal Plan, use equal parts apple sauce.
Try making your own combo with our smoothie guide HERE! Just use 1/4 avocado instead of banana for your fruit option.
As a #TIUgirl, you won’t be eating too many gluten-containing products, but there’s definitely one easy swap for ya. Find a gluten-free bread that you love for recipes like avocado toast, French toast, and sandwiches. Make sure that it says “certified gluten free.” If you can’t find it in your grocery store, check the freezer aisle! They usually stash them there.
Unless you are allergic to coconuts as well, you can use coconut-based products instead of tree nut ingredients. If you want a creamy smoothie, use coconut milk. If you like yours on the thinner side, try coconut water.
Use coconut water in THIS post-workout smoothie!
Celery is mostly used in stews and soups to add a boost of flavor. You can just leave it out in any of these recipes. Easy peasy! For hummus or guac dipping, swap celery for cucumbers or carrots.
Nix the celery and try our Fall Veggie Stew HERE!
Many of our Tone It Up recipes are dairy free, but when a recipe calls for it, you can use equal parts non-dairy products, instead. For yogurts, we love almond, coconut, or cashew milk versions. Need a liquid? Try almond, coconut, hemp seed, or cashew milk.
Use coconut milk yogurt in your next parfait!
Not crazy for coconuts? Try using hemp seed milk or even water for smoothies! In baked goods, swap your coconut oil for equal parts olive oil.
Give olive oil a try in the Pumpkin Muffins from the Tone It Up 31 Day Meal Plan.
In meals where beans, peas, or soy are the main protein component, sub in another lean protein such as chicken, fish, shrimp, or turkey. If a smoothie calls for some peanut butter, grab a lil’ almond butter instead.
Add in some chicken or shrimp instead of chickpeas in THIS curry recipe.
We love avocados, but if they don’t work for you, no biggie! In smoothies, give greek or almond milk yogurt a try. As a topping, you can just remove it from the recipe.
Leave out the guac in our Healthy Nachos HERE!