The following calculator is designed to be used with any of the sample meal plans on our website, or any meal plan that Roxie has created specifically for you if you’ve upgraded your plan. You may use this calculator if you have designed your own plan, and want to be able to easily substitute foods out, and keep calories roughly the same.
Our Food Substitution Calculator is a quick solution to help establish FREEDOM in your plan. It allows you to do something similar to an IIFYM approach, but offering a little more structure, and taking the hassle of the math out of the equation for you.
Please See The Instructions Below Before Using!
ENTERING FOOD INFO
When entering the foods you wish to substitute, enter the name of the food on your plan in the first box. In the second box, enter only the UNIT number listed on your plan. So if it’s 200g, you only enter 200, not the “g” in grams. If it’s 1 serving size of a food, like 1 slice of bread, simply enter 1, etc.
PLEASE NOTE: Mostly EVERYTHING in our database is measured in GRAMS.
So you should be using that for your measurements, you will have to use a calculator to convert ounces to grams if you are using ounces. If it is in another measurement, like ounces, liters, per single serving, etc, it will say so next to the food item. For an example of this, look at the egg whites in the calculator.
In the final box, the choices you have to choose from are filtered by the primary macro that makes up that food. GIVE THE CALCULATOR A MOMENT TO PULL UP THE SORTED CHOICES.
So all proteins will filter if you are switching out a protein, all carbs will show if you wish to substitute a carb item, and the same for fats. Whatever shows up in the drop down menu is what’s currently in the database.
The only foods that are in our calculator are those automatically in our database.
So you cannot simply just enter what you wish, it may not come up. You can use the generic values for the products that are similar to what’s in the database. For instance, XYZ brand of oats has the same value as ABC brand of oats. So simply enter “Oats” as the item you are looking up. If you would like to see an item added to the database, please submit your request through the “Contact Us” form. You must include the name of the food (brand as well), the serving size (in grams), calories, fat, carbs, and protein amounts.
Ideally, if you have a written plan, you should eat what’s on your plan, but if you’re feeling like some variety and you’d like to substitute something, the above calculator should help you do so accurately. The calculator will match the food items calorically, then the macronutrient amount secondarily. Dietary freedom is ingrained in the system of our approach to nutrition at RoxStar Fitness, so please use this calculator as you wish. Again, if you would like to see a specific food added to the database, simply use the contact us form with the request and food details (amount of calories, fats, protein, and carbs in the item – these must be included with your request).
All measurements represent a cooked weight, with the obvious exception of eggs, cottage cheese, protein powder, etc. Protein Powder—the specs (protein/carbs/fat/calories) for protein powder vary from brand to brand. If you want your brand added to the database, use the contact us form to request an add to the database. If it is a quality brand we will add it. When looking to substitute proteins, your first priority is matching the calories of the old food with the new food. Your second priority is matching the protein grams. Ideally your selection gets you right on for calories and close for protein. For example, due to the high fat/calorie content of salmon, it’ll never be a good sub for tuna (a low fat/low calorie protein).
All measurements (unless otherwise noted) represent a cooked weight. Oatmeal, oat bran, cream of wheat, potatoes, sweet potatoes, and pasta are dry/uncooked measures. Fruits will be added shortly.
No additional notes here.
Vegetarian/Vegan protein sources are listed under PROTEIN. Here is a general list of what’s there, you need to type it in as written below:
Boca Burger Original
Smart Ground Soy Chorizo – Trader Joes
Shelled Edammame – Trader Joes
Fresh and Easy Tofu
Chicken Less Strips – Trader Joes
Smart Strips Chicken – Light Life
Oven Roasted Tofurky Deli Slices
Gardein Chicken Strips
Beyond Meat Lightly Seasoned Chicken Strips
Beyond Meat Grilled Chicken Strips
Beyond Meat Beefy Crumbles
Beyond Meat Beast Burgers
Beyond Meat Fiesty Crumbles
Trader Joe High Protein Tofu
Trader Joe Beefless Crumbles
Trader Joe’s Beef-Less Strips
Veggies Burgers Trader Joe’s
Lightlife Soy Hotdogs
Boca Soy Crumbles
Field Roast Deli Slices
Upton Natural’s Bacon
Sun Warrior Brown Rice Protein Powder
Vega Performance Protein Powder
Raw Fusion Protein Powder
Plan Fusion Protein Powder
Mori-Nu Life Extra Firm Silken Tofu (Good Sub for eggs)