Meal swaps, made simple.
Add your foods and portions. Find alternatives for your meal.
Choose your food
Add one food at a time. Keep adding until your meal is complete.
Your meal alternatives
How the swaps work
Match the weighing state
Meat and fish use raw ounces. Other proteins and carbs use grams. Use the raw, cooked, dry, or ready-to-eat state shown for each food.
Match one macro, not everything
Protein foods match protein. Carb foods match total carbs. Calories, fat, and other macros may change. Review the comparison before applying a swap.
Use your own plan
These are food estimates, not prescribed portions. Follow your coach or dietitian’s plan, and use your product label when it differs.
Nutrition sources & important notes
Suggested portions are rounded to 0.1 oz for raw meat and fish, and 1 g for other foods. Shown swaps are within 5% of the selected macro. All nutrition is recalculated from the rounded serving. No universal raw-to-cooked conversion is used.
Calculation limits: 0.1–64 oz or 1–5,000 g. These are calculator limits, not serving recommendations. Calories come from the USDA record, not a simple protein/carbs/fat formula.
Raw means the weighing state, not serving advice. Cook meat, fish, and eggs safely before eating. Added oil, sauces, breading, and extras are not included. Check ingredients and allergens yourself; this is not an allergy or dietary-suitability filter.
Restaurant orders include only the items, sides, sauces, and drinks listed in each order. Food-swap estimates do not include unlisted extras.
Your meal entries stay in this browser and are not sent to a server or saved between visits.