The protein/carb swap maneuver

What is this protocol?

Swapping a portion of carbs in a dish with lean protein to make a dish fit your lifestyle or macro needs better.

Why does it matter?

Classic dishes are carb-heavy from their base component of pasta, rice, or bread. Replacing a portion of the carbs with protein makes it more calorie-dense and satiating without compromising on the flavor or experience of the meal.

What dishes can I do this with?

The ratio swap method works with any carb or starch forward recipes:

• Pasta
• Fried rice
• Noodle dishes
• Rice bowls
• Burritos
• Sandwiches

Here’s how it works:

Step 1: Understand the recipe

Start with a carb-heavy recipe, like pasta salad for example. Understand the components that make up that style of dish:

Step 2: Modify the ratios

Identify where you can reduce the carbs and swap in a portion of lean protein:

Step 3: Make it your own

It’s all bonus points from here:

• Modify the flavorings or make any condiments or dressings even higher protein/lower cal (more on this in future editions).
• Make the vegetables more prominent, not just background flavorings with additions or extra quantity.