Learn more or book with Carly here – our favorite registered dietician is sharing more tips for our RippedFam!

You don’t need a full cart makeover to start eating better, just a few smart swaps can make a big

difference. Whether you’re trying to boost your protein, cut back on added sugars, or just want easy,

better-for-you picks that don’t taste like cardboard, I’ve got you covered.

Below are some of my go-to swaps that I recommend to clients (and use myself!).

Wraps + BreadsGoal: Higher protein and/or fiber, fewer refined carbs, still soft and tasty.

Swap To:

• Egglife Wraps – 6g protein, 0g carbs, super versatile (wraps, tacos, breakfast burritos)

• Mission Carb Balance Tortillas – High fiber, soft, great for quesadillas or sandwiches

• Siete Almond Flour Tortillas – Grain-free, great texture, minimal ingredients

• Silver Hills Sprouted Grain Bread – More fiber and better blood sugar balance than white or

wheat

• Dave’s Killer Bread Thin-Sliced – 3g fiber, 5g protein per slice

Better Cereals

Goal: More protein and fiber, less added sugar, still fun and satisfying.

Swap To:

• Three Wishes – Grain-free, 8g protein, low sugar

• Magic Spoon – High protein, keto-style, but still tastes like childhood

• Catalina Crunch – Crunchy, high-protein, low-sugar (great for yogurt bowls!)

• Kashi GO Lean Original – Balanced macros with whole grains

• Barbara’s Puffins (Original or Cinnamon) – Lower sugar, good crunch, kid- and adult-friendly

Convenient Snacks

Goal: Keep you full between meals, easy to toss in your bag or gym locker.

Swap To:

• Chomps or Nick’s Sticks – Clean ingredient meat sticks with protein and no junk

• Good Culture Cottage Cheese Cups – Protein-packed and creamy (sweet or savory options)

• Two Good or Siggi’s Yogurt – Lower sugar + 12–15g protein

• RX Bars or GoMacro Mini Bars – Real ingredients, good grab-and-go energy

• Simple Mills Almond Crackers + hummus or cheese – Crunchy, clean, satisfying• Hard-Boiled Eggs + Babybel Cheese – Easy protein-fat combo to curb cravings

• Trail Mix with Pumpkin Seeds + Dried Cherries – DIY or store-bought with no added oils

Drinks + Protein Options

Goal: Hydrating or protein-packed without tons of sugar or additives.

Swap To:

• Fairlife Core Power or Slate Milk – Lactose-free, 20–42g protein

• OWYN, Orgain, or Aloha Shakes – Plant-based, great on-the-go

• LMNT or Nuun Hydration – Electrolytes without excess sugar

• GT’s Kombucha or Olipop – Gut-friendly soda alternatives with less sugar

• Coconut Water (Harmless Harvest or Vita Coco) – Natural hydration, potassium-rich

Final Thoughts

Small swaps make big impact. You don’t have to overhaul your entire pantry overnight, just begin with a

few of your most-used items. These RD-approved options are easy to find, taste-tested, and client-loved.