PFLPFL

If you can't find it

Ingredient swaps

Quark, skyr, kohlrabi, psyllium, venison — not every shop stocks them. Each swap shows the approximate change in fibre, protein, net carbs and kcal compared with the original ingredient, on the same weight basis.

Avoid

18 of 18 ingredients · green = better for the F&P goal, terracotta = worse

Quark

Fresh German curd cheese — high protein, low fat, mild tang.

Dairy

Macro change vs original · per 100 g

  • Skyr (plain, 0%)1:1

    Closest match in texture and tang.

    Fibre
    ±0g
    Protein
    +1g
    Net carbs
    ±0g
    kcal
    +1
  • Greek yoghurt (0%, strained)1:1

    Strain 30 min through muslin if loose.

    Fibre
    ±0g
    Protein
    −2g
    Net carbs
    ±0g
    kcal
    −6
  • Cottage cheese, blended smooth1:1

    Blend with 1 tbsp lemon for tang.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    −1g
    kcal
    +4
  • Ricotta (part-skim)1:1 (sweet dishes only)

    Milder, richer; not ideal in dressings.

    Fibre
    ±0g
    Protein
    −3g
    Net carbs
    ±0g
    kcal
    +60

Skyr

Icelandic strained cultured milk — very high protein, almost no fat.

Dairy

Macro change vs original · per 100 g

  • 0% Greek yoghurt, strained 30 min1:1

    Easiest UK substitute. Stir before using.

    Fibre
    ±0g
    Protein
    −3g
    Net carbs
    ±0g
    kcal
    −7
  • Quark1:1

    Slightly looser; nearly identical macros.

    Fibre
    ±0g
    Protein
    −1g
    Net carbs
    ±0g
    kcal
    −1
  • Cottage cheese blended1:1

    Add splash of milk to loosen.

    Fibre
    ±0g
    Protein
    −1g
    Net carbs
    −1g
    kcal
    +3

Kefir

Fermented milk drink — probiotic, pourable, gently sour.

Dairy

Macro change vs original · per 250 ml

  • Buttermilk1:1

    Same tang and pour; no live cultures.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    +1g
    kcal
    +5
  • Plain yoghurt + milk (½ + ½)1:1 by total volume

    Whisk until pourable.

    Fibre
    ±0g
    Protein
    +1g
    Net carbs
    +1g
    kcal
    +10
  • Probiotic drinking yoghurt1:1

    Pick unsweetened — sweetened lifts net carbs sharply.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    +2g
    kcal
    +15

Psyllium husk

Soluble fibre that gels — binds low-carb bakes and noodles.

Pantry

Macro change vs original · per 1 tbsp (~7 g)

  • Ground chia seeds1:1

    Hydrate 5 min before mixing in.

    Fibre
    −2g
    Protein
    +1g
    Net carbs
    ±0g
    kcal
    +30
  • Ground flaxseed (linseed)1.5:1

    Lighter gel; good in pancakes and crackers.

    Fibre
    −1g
    Protein
    +2g
    Net carbs
    ±0g
    kcal
    +40
  • Xanthan gum¼ tsp per 1 tbsp psyllium

    Binds but adds no fibre — top up elsewhere.

    Fibre
    −6g
    Protein
    ±0g
    Net carbs
    ±0g
    kcal
    −15

Hemp seeds (hearts)

Nutty seed adding protein and fibre to bowls and pesto.

Pantry

Macro change vs original · per 2 tbsp (~20 g)

  • Pumpkin seeds, chopped1:1

    Toast lightly for similar nuttiness.

    Fibre
    ±0g
    Protein
    −1g
    Net carbs
    +1g
    kcal
    +5
  • Sunflower seeds1:1

    Milder; works in pesto.

    Fibre
    ±0g
    Protein
    −3g
    Net carbs
    +1g
    kcal
    +5
  • Ground almonds + chia (½ + ½)1:1

    Keeps protein-to-fat ratio sensible.

    Fibre
    +1g
    Protein
    −2g
    Net carbs
    ±0g
    kcal
    +10

Chia seeds

Gel-forming seed for puddings and binders.

Pantry

Macro change vs original · per 1 tbsp (~12 g)

  • Ground flaxseed1:1

    Forms a similar gel within 10 min.

    Fibre
    −1g
    Protein
    ±0g
    Net carbs
    ±0g
    kcal
    +5
  • Basil (sabja) seeds1:1

    Available in Asian grocers.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    ±0g
    kcal
    −5
  • Psyllium huskUse ½ amount

    Much stronger gel — reduce or it turns rubbery.

    Fibre
    +1g
    Protein
    −2g
    Net carbs
    ±0g
    kcal
    −45

Cauliflower rice

Low-carb base for bowls and pilafs.

Produce

Macro change vs original · per 150 g

  • Broccoli rice1:1

    Same method; brighter flavour.

    Fibre
    +1g
    Protein
    +1g
    Net carbs
    ±0g
    kcal
    +5
  • Grated celeriac, sautéed1:1

    Sweeter, slightly higher carbs.

    Fibre
    −1g
    Protein
    −1g
    Net carbs
    +4g
    kcal
    +15
  • Grated courgette, squeezed dry1:1

    Best in warm dishes; wetter raw.

    Fibre
    −1g
    Protein
    −1g
    Net carbs
    ±0g
    kcal
    −10

Kohlrabi

Mild Central European brassica, crisp like apple.

Produce

Macro change vs original · per 100 g

  • Broccoli stems, peeled1:1

    Identical texture once peeled.

    Fibre
    +1g
    Protein
    +1g
    Net carbs
    −1g
    kcal
    ±0
  • Daikon / white radish1:1

    Sharper; soak slices in cold water.

    Fibre
    −2g
    Protein
    −1g
    Net carbs
    −1g
    kcal
    −10
  • Turnip1:1

    Earthier; best cooked.

    Fibre
    −1g
    Protein
    −1g
    Net carbs
    +1g
    kcal
    ±0

Celeriac

Knobbly root, sweet-celery flavour, low-carb mash and chip staple.

Produce

Macro change vs original · per 150 g

  • Swede (rutabaga)1:1

    Sweeter; slightly higher carbs.

    Fibre
    −1g
    Protein
    −1g
    Net carbs
    +3g
    kcal
    +5
  • Turnip1:1

    Closest carb count; peppery.

    Fibre
    −1g
    Protein
    −1g
    Net carbs
    ±0g
    kcal
    −10
  • Cauliflower1:1 (for mash)

    Lower carb; less earthy.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    −3g
    kcal
    −15

Sauerkraut

Fermented cabbage — probiotic and tangy.

Produce

Macro change vs original · per 100 g

  • Kimchi (mild)1:1

    Spicier; reduce chilli elsewhere.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    +1g
    kcal
    +5
  • Shredded cabbage + 1 tbsp vinegar / 100 g1:1

    Quick stand-in; no live cultures.

    Fibre
    +1g
    Protein
    ±0g
    Net carbs
    +1g
    kcal
    +5

Smoked mackerel

Oily fish, ready to flake into salads and kedgerees.

Fish & meat

Macro change vs original · per 100 g

  • Tinned sardines in olive oil, drained1:1

    Closest macros and shelf life.

    Fibre
    ±0g
    Protein
    +1g
    Net carbs
    ±0g
    kcal
    −25
  • Hot-smoked salmon1:1

    Milder; same flake.

    Fibre
    ±0g
    Protein
    +4g
    Net carbs
    ±0g
    kcal
    −35
  • Tinned mackerel fillets1:1

    Drain well; less smoke.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    ±0g
    kcal
    −30

Arctic char

Nordic salmon-trout hybrid in flavour and macros.

Fish & meat

Macro change vs original · per 150 g fillet

  • Sea trout1:1

    Almost identical.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    ±0g
    kcal
    +5
  • Salmon fillet1:1

    Richer; reduce added oil.

    Fibre
    ±0g
    Protein
    +1g
    Net carbs
    ±0g
    kcal
    +40
  • Rainbow trout1:1

    Widely stocked in UK supermarkets.

    Fibre
    ±0g
    Protein
    −1g
    Net carbs
    ±0g
    kcal
    −20

Venison

Lean British game, high protein, very low fat.

Fish & meat

Macro change vs original · per 120 g raw

  • Lean diced beef (5% fat)1:1

    Closest macros; slightly fattier.

    Fibre
    ±0g
    Protein
    −2g
    Net carbs
    ±0g
    kcal
    +25
  • Lean lamb leg, diced1:1

    Stronger flavour — halve the rosemary.

    Fibre
    ±0g
    Protein
    −3g
    Net carbs
    ±0g
    kcal
    +45
  • Turkey thigh, diced1:1

    Budget option; cooks faster.

    Fibre
    ±0g
    Protein
    −2g
    Net carbs
    ±0g
    kcal
    +15

Chorizo (cooking)

Smoky paprika sausage that flavours stews.

Fish & meat

Macro change vs original · per 60 g

  • Smoked turkey sausage + ½ tsp smoked paprika1:1

    Lower fat; mimics smoke.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    +1g
    kcal
    −100
  • Andouille or kabanos1:1

    Similar pork-paprika profile.

    Fibre
    ±0g
    Protein
    +2g
    Net carbs
    ±0g
    kcal
    −20
  • Smoked bacon lardons + paprika1:1

    Crisp first, then add paprika off heat.

    Fibre
    ±0g
    Protein
    −2g
    Net carbs
    −1g
    kcal
    +30

Halloumi

Brined cheese that holds shape when fried.

Dairy

Macro change vs original · per 80 g

  • Paneer1:1

    Less salty; brush with oil and salt before frying.

    Fibre
    ±0g
    Protein
    −1g
    Net carbs
    +1g
    kcal
    −20
  • Firm feta, patted dry1:1

    Crumblier; sear briefly.

    Fibre
    ±0g
    Protein
    −4g
    Net carbs
    ±0g
    kcal
    −50
  • Queso para freír1:1

    Latin American equivalent.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    ±0g
    kcal
    ±0

Rye flour

Earthy Northern European flour, higher fibre than wheat.

Grains & flours

Macro change vs original · per 50 g

  • Wholemeal spelt flour1:1

    Similar fibre; lighter flavour.

    Fibre
    −1g
    Protein
    +1g
    Net carbs
    +2g
    kcal
    +5
  • Wholemeal wheat + 1 tbsp cocoa / 100 g1:1

    Mimics rye's dark note.

    Fibre
    ±0g
    Protein
    +1g
    Net carbs
    +1g
    kcal
    +5
  • Buckwheat flour1:1

    Gluten-free; denser crumb.

    Fibre
    −2g
    Protein
    ±0g
    Net carbs
    +3g
    kcal
    +10

Almond flour (ground almonds)

Low-carb baking base.

Grains & flours

Macro change vs original · per 30 g

  • Sunflower seed flour1:1

    Nut-free; use baking powder, not soda (may turn green).

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    +1g
    kcal
    ±0
  • Hazelnut flour1:1

    Sweeter; pairs with cocoa.

    Fibre
    ±0g
    Protein
    −2g
    Net carbs
    ±0g
    kcal
    +5
  • Coconut flourUse ¼ amount + extra egg

    Highly absorbent — never swap straight.

    Fibre
    +2g
    Protein
    −4g
    Net carbs
    +1g
    kcal
    −90

Lentils (Puy / green)

Hold shape in salads and stews; high fibre and protein.

Pantry

Macro change vs original · per 100 g cooked

  • Tinned green or brown lentils, drained1:1 (cooked weight)

    Skip simmering.

    Fibre
    ±0g
    Protein
    ±0g
    Net carbs
    ±0g
    kcal
    −5
  • Black beluga lentils1:1

    Same cooking time.

    Fibre
    +1g
    Protein
    +1g
    Net carbs
    ±0g
    kcal
    +5
  • Tinned chickpeas, halved1:1

    Bigger bite; slightly higher carbs.

    Fibre
    −1g
    Protein
    −2g
    Net carbs
    +4g
    kcal
    +15