COMMON ALLERGENS
To make our Low Carb Weekly Meals Plans easy to use and versatile, we’ve included the most common food allergens and what you can substitute for them.
- Coconut
- Coconut oil may be replaced with butter or other types of oils in a 1:1 ratio.
- Every ¼ cup of coconut flour may be replaced with 1 cup of almond flour in many recipes. Reduce liquids by half as well.
- Dairy
- Heavy cream may be replaced with coconut cream in a 1:1 ratio.
- Butter may be replaced with coconut oil in a 1:1 ratio.
- Cheese can usually be omitted in some recipes but you can opt for using a vegan cheese. Be sure to check the carbs on the nutrition label!
- Mayonnaise may be used in place of cream cheese and sour cream in some recipes in a 1:1 ratio.
- Unsweetened coconut milk yogurt may be used in place of dairy yogurt in a 1:1 ratio.
- Avocado may be added for texture and fat.
- Eggs
- For every egg a recipe uses, replace with 2 tablespoons of chia seed (or flax seed) which has been soaked in 2.5 tablespoons of water for 5 minutes.
- Nuts
- Replace nuts used in most recipes with your favorite seeds, such as pumpkin seeds, sunflower seeds and chia or flax.
- Nut butters may be replaced with more tolerable nut or seed butters or tahini.
- For every 1 cup of almond flour, replace with ¼ cup coconut flour and double the recipe’s liquids.
- Shellfish
- Replace shellfish like shrimp with any other meat you like and can eat.
