My intolerances or allergies can be troublesome sometimes, what substitutes should I use?

I know how frustrating it can be when certain ingredients don’t sit right in your tummy. So here are some simple swaps to help you out. If in doubt though please make sure you email the JOY team to help you out.

Dairy milk 
I love nut milk! Have you tried replacing with any of the almond, coconut, rice, oat, or hemp varieties?

Other Dairy like cream, cheese or yoghurt
Soy, rice and coconut alternatives to other dairy types. You could also try a vegan friendly option if that suits you more.

Nuts
Substitute for seeds or a type of legume. I love roasted chickpeas, but there’s other options that could be perfect for you.

Wheat/Gluten flours
While majority of our meal plan is gluten free or has suitable alternatives, if you need to you can swap normal flour for almond meal in a one to one ratio.

Grains
If grains aren’t a part of your diet, we’ve got you covered. Replace rice, cous cous, quinoa or buckwheat with cauliflower rice. Swap wraps for lettuce cups and pasta for zoodles.

Eggs
Swapping eggs out of a meal is easy done, just replace it with another protein source. Think meat, fish, legumes, tofu, nuts and seeds. 

Soy
Not a fan of soy? You can replace tofu or tempeh with any other protein and switch tamari or soy sauce for coconut aminos.