Want to Splurge? Just Make a Swap

Everybody loves a good “splurge” meal every now and then – occasionally indulging in something that brings you comfort. But what if you could swap a few ingredients on your favorite “splurge” and create a healthier alternative that is supportive of keeping your glucose levels in range?
We’ve recreated some of our Level2 members’ favorite splurge dinners with a few healthy changes to help stop glucose spikes.  You might even be surprised by some of the delicious ingredients that don’t need to be swapped.


Carnitas (or Tacos with Pork):

Original ingredients:

  • Shredded pork filling
  • Flour tortillas
  • Cheese
  • Lettuce
  • Avocado
  • Salsa

Swaps:

  • Swap for pork: roasted shredded chicken, heated in a pan with salsa
  • Swap for tortillas:  Lettuce wraps, cauliflower “shells” or put the pork on a pile of healthy greens
  • No swap for cheese, avocado, lettuce and fixings (they’re all fine!)

Steak & Mashed Potatoes:

Original ingredients:

  • Steak (6 oz.)
  • Mashed potatoes

Swaps:

  • Swap for steak: make it a 3 oz. portion
  • Swap for potatoes: mashed cauliflower
  • Extra credit: add veggies like green beans and carrots

Cheeseburger & French Fries

Original ingredients:

  • Beef
  • Cheese
  • Bacon (optional)
  • Bun (white)
  • French fries (potatoes)

Swaps:

  • No swap for beef
  • No swap for cheese
  • No swap for bacon
  • Swap for bun: Lose the bun, use a lettuce wrap or serve it over leafy greens
  • Swap for fries: jicama or rutabaga fries
  • Swap for ketchup: mustard or sugar-free ketchup

Nachos with Cheese & Sour Cream

Original ingredients:

  • Tortilla chips
  • Sour cream
  • Cheese
  • Salsa

Swaps:

  • Swap for chips: sweet potato, sliced and baked
  • No swap for sour cream
  • No swap for cheese
  • No swap for salsa

Grilled Cheese Sandwich & Chips

Original ingredients:

  • Cheese
  • White bread
  • Butter
  • Potato chips

Swaps:

  • No swap for cheese
  • Swap for white bread: sprouted wheat bread
  • No swap for butter
  • Swap for chips: Popcorn or carrots

Shrimp, Tofu or Chicken Fried Rice

Original ingredients:

  • Shrimp, tofu or chicken
  • White rice
  • Eggs
  • Soy sauce

Swaps:

  • No swap for shrimp, tofu or chicken
  • Swap for white rice: Cauliflower rice
  • No swap for eggs
  • No swap for soy sauce (but consider low-sodium)
  • Extra credit: add non-starchy vegetables, like snow peas or green and red peppers

Pasta & Red Sauce

Original ingredients:

  • Pasta
  • Red sauce
  • Herbs (parsley, oregano)

Swaps:

  • Swap for pasta: prepared zucchini or squash noodles
  • Swap for red sauce: no swap or low-sugar pasta sauce (or make your own)
  • No swap for herbs
  • Extra credit: load up the sauce with non-starchy vegetables and serve with a big salad