FOOD

S WA P
TA B L E S

B O D I E S BY R AC H E L .CO M . AU
PROTEIN
F O O D S WA P S
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50g 60g 70g 80g 90g 100g 110g 120g 130g 140g
CHICKEN
14P 17p 20P 22.5p 25.5P 28P 31p 33.5P 36.5P 39P
BREAST 0.7F 0.8F 1F 1F 1.3F 1.4F 1.5f 1.8F 2F 2.2F
65g 80g 90g 105g 115g 130g 145g 160G 175g 190g
TURKEY
14P 17P 20P 22.5P 25P 28P 31P 33P 36P 39P
(LEAN) 3F 3.5F 4F 4.5F 5F 5.6F 6F 7F 7.5 8F
70g 85g 105g 115g 130g 150g 165g 175g 200g 215g
WHITE FISH
14P 17P 20P 22.5P 25.5P 28P 31P 33P 36.5P 39P
(NON-OILY) .5F .7F .8F 0.9F 1F 1.2F 1.2F 1.3F 1.5F 1.6F
70g 85g 105g 115g 125g 140g 160g 175g 190g 215g
PRAWNS 14P 17P 20P 22.5P 25P 28P 31P 33P 36P 39P
0.7F 0.9F 1F 1.1F 1.2F 1.3F 1.5F 1.7F 1.8F 2F
55g 65g 80g 90g 105g 115g 125g 140g 155g 165g
SALMON 14P 17P 20P 22.5P 25.5P 28P 31P 33.5P 36.5P 39P
6F 7F 8F 9F 10F 11.5F 12.5F 14F 15.5F 16F
55g 70g 85g 95g 110g 125g 140g 150g 160g 170g
BEEF
14P 17P 20P 22.5P 25.5P 28P 31P 33.5P 36.5P 39P
(EXTRA LEAN) 3.2F 4F 5F 5F 5.5F 6.6F 7.5F 8F 8.3F 8.8F

TUNA 55g 68g 80g 90g 100g 112g 120g 135g 143g 150g
(SPRING 14P 17P 20p 22.5P 25.5P 28P 31P 33.5P 36.5P 39p
WATER) 0F 0F 0F 0F 0F 0F 0F 0F 0F 0f

150g 175g 200g 230g 260g 290g 325g 350g 375g 400g
CHOBANI 14P 17P 20P 22.5P 25.5P 28P 31P 33.5P 36.5P 39P
YOPRO 6C 6.7C 7.6C 8.9C 10C 11C 12C 13C 14C 15C
2.6F 3F 3.5F 4F 4.5F 5F 5.5F 6F 6.5F 7F
125g 160g 185g 200g 230g 255g 275g 300g 330g 260g
P14 P17 20P 22.5P 25.5P 28P 31P 33.5P 36.5g 39P
EGG WHITES 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
0C 0C 0C 0C 0C 0C 0C 0C 0C 0C
50g 75g 100g 125g 150g 175g 200g 225g 250g 275g
QUORN
7.2P 10.9P 14.5P 18.1P 21.8P 25.4P 29P 32.6P 36.2P 39.9P
(VEGAN 2.2C 3.4C 4.5C 5.6C 6.8C 7.9C 9C 10.1C 11.2C 12.4C
OPTION) 1F 1.5F 2F 2.5F 3F 3.5F 4F 4.5F 5F 5.5F
50g 75g 100g 125g 150g 175g 200g 225g 250g 275g
TEMPEH
9.1P 13.6P 18. P 22.7P 27.3P 31.8P 36.4P 40.9P 45.5P 50P
(VEGAN 4.7C 7C 9.4C 11.7C 14C 16.4 C 18.7C 21C 23.4C 25.7C
OPTION) 5.7F 8.5F 11.4F 14.2F 17.1F 19.9F 22.8F 25.6F 28.5 F 31.3F
50g 75g 100g 125g 150g 175g 200g 225g 250g 275g
TOFU
4.1P 6.2P 8.2P 10.3P 12.3P 14.4P 16.4P 18.5P 20.5P 22.6P
(VEGAN 1.2C 1.8C 2.3C 2.9C 3.5 C 4.1C 4.6 C 5.3C 5.8C 6.4C
OPTION) 2.4F 3.5F 4.7F 5.9 F 7.1F 6.3F 9.4 F 8.7F 11.8F 12.9F

BLACKBEAN 25g 50g 75g 80g 100g 125g 150g 165g 175g 200g
PASTA 11.2P 22.5P 33.8P 36P 45P 56.2P 67.5P 75P 78.8P 90P
(VEGAN 7.5C 15C 22.5C 24C 30C 37.5C 45C 50C 52.5C 60C
OPTION) 1F 2F 3F 3.2F 4F 5F 6F 6.7F 7F 8F

*You will note that fat contents vary in different protein sources. Oil is a pure fat, containing no other
macros, we would recommend that you use Oil (Coconut or Macadamia) to mitigate the extra fat sources
where there is a substantial difference in fat.
For example: If you’re replacing 55g Salmon with 70g Prawns there’s a fat difference of 5g. So you would
add 5g of Oil to your Prawns.
COMPLEX CARB
F O O D S WA P S
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60g 75g 80 100g 120g 150g 175g 210g 250g 275g 300g 330g 360g
SWEET 1P 1.5P 2P 2P 2.5P 3P 3.5P 4P 5P 5.5P 6P 7P 7P
POTATO 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C

BASMATI
50g 60g 70g 80g 100g 125g 150g 175g 200g 225g 250g 275g 300g
RICE
2P 2P 2.5P 3P 3.5P 4.5p 5.5P 6P 7P 8P 9P 10P 11p
BROWN 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 1F 1F 0F
RICE 12C 15C 18C 20C 25C 31c 37C 44C 50C 56C 62C 69C 75C
WHITE RICE
55g 70g 85g 90g 110g 150g 175g 200g 230g 260g 290g 325g 250g
2.5P 3P 3.5P 4p 5P 6.5P 7.5P 8.5P 10P 12P 13P 14P 15.5P
QUINOA 0.5F 1F 1.5F 2F 2.5F 3F 3.5F 4F 4.5F 5F 5.5F 6F 6.5F
12C 15C 18C 20c 25C 31C 37C 44C 50C 26C 62C 69C 75

20g 25g 28g 30g 40g 50g 60g 70g 80g 90g 100g 110g 120g
ROLLED 2P 2.5P 3P 3F 4.5F 5.5P 6.5P 7.5P 8.5P 10P 11P 12P 13P
OATS 2F 2.5F 3F 3P 4.5P 5.5F 6.5F 7.5F 8.5F 10F 11F 12F 13F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C

20g 25g 28g 30g 40g 50g 60g 70g 80g 90g 100g 110g 120g
XO 2P 2.5P 3P 3F 4.5F 5.5P 6.5P 7.5P 8.5P 10P 11P 12P 13P
CRUNCH 0F 0F 0F 0P 0P 0F 0F 0F 0F 0F 0F 0F 0F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
15g 20g 23g 25g 30g 40g 45g 55g 60g 70g 80g 85g 95g
1.3P 2P 2P 2.2P 3P 3.5P 4P 5P 5.5P 6.5P 7P 7.5P 8.5P
RICE CAKES 0F 0F 0.5F 0.5F 0F 0F 1.5F 2F 2F 2F 2.5F 2.5F 3F
12C 15C 18C 20C 25C 32C 37C 44C 50C 56C 62C 69C 75C
20g 40g 60g 80g 100g 120g 140g 160g 180g 200g 220g 240g 260g
BLACK 0.9P 1.8P 2.8P 3.7P 4.6P 5.5P 6.4P 7.4P 8.3P 9.2P 10.1P 11P 11.9P
BEANS 2.6C 5.2C 7.8C 10.5C 12.9C 15.5C 18.1C 20.7C 23.4C 25.8C 28.4C 31C 33.6C
0.1F 0.2F .2F .3F 0.4F 0.5F 0.6F 0.6F 0.7F 0.8F 0.9F 1F 1.1F
SIMPLE CARB
F O O D S WA P S
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30g 40g 50g 60g 70g 80g 90g 100g 110g 120g 130g 140g 150g
0P 0P 0P 0P 0P 0P 0P 1P 1P 1P 1P 1P 1P
BANANA 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 1F
7C 9C 11C 13C 15.5C 18C 20C 21C 25C 27C 29C 31C 33C
95g 125g 150g 170g 200g 245g 265g
MIXED 1P 1P 1.5P 1.5P 2P 2P 2.5P
- - - - - -
BERRIES 0.5F 1F 1F 1F 1.3F 1.5F 1.8F
7C 9C 11C 13C 15C 18C 20C
8g 12g 14g 16g 18g 22g 25g 26g 31g 34g 36g 40g 42g
0P 0P 0P 0P 0P 0P 0P 0P 0P 0P 0P 0P 0P
HONEY 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 32C 33C
55g 70g 85g 100g 125g 135g 150g 160g 200g 210g 225g 240g 260g
0P 0P 0P 0P 0P 0P 0P 1P 1P 1P 1P 1P 1P
PINEAPPLE 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 1F
7C 9C 11C 13C 15.5C 18C 20C 21C 25C 27C 29C 31C 33C

APPLE 50g 65g 80g 95g 112g 130g 150g 165g 188g 210g 212g 225g 235g
OR 0P 0P 0P 0P 0P 0P 0P 1P 1P 1P 1P 1P 1P
0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 1F
ORANGE
7C 9C 11C 13C 15.5C 18C 20C 21C 25C 27C 29C 31C 33C

*You will note that fat contents vary in different carb sources. Oil is a pure fat, containing no other macros,
we would recommend that you use Oil (Coconut or Macadamia) to mitigate the extra fat sources where
there is a substantial difference in fat.

*You will note that protein contents vary in different carb sources. Egg Whites or some Protein Powders are
pure protein sources, containing no other macros, we would recommend that you use these to mitigate
the extra protein sources where there is a substantial difference in protein
F AT
F O O D S WA P S
You may swap anything within the same column

5g 10g 15g 20g 25g 30g 35g 40g

COCONUT OIL
5F 10F 15F 20F 25F 30F 35F 40F
MACADAMIA OIL 0P 0P 0P 0P 0P 0P 0P 0P
RICE BRAN OIL 0C 0C 0C 0C 0C 0C 0C 0C
35g 70g 100g 130g 170g 200g 250g 280g
5F 10F 15F 20F 25F 30F 35F 40F
AVOCADO .7P 1.4P 2P 2.6P 3.5P 4P 5P 6P
3C 6C 8.6C 11C 15C 17C 20C 25C
15g 30g 45g 60g 75g 90g 105g 120g
2F 4F 6F 8F 10F 12F 14F 16F
HUMMUS 1.5P 3P 4.5P 6P 7.5P 9P 10.5P 12P
3C 6C 9C 12C 15C 18C 21C 24C
11g 22g 33g 44g 55g 66g 77g 88g
5F 10F 15F 20F 25F 30F 35F 40F
CASHEWS 2P 4P 6P 8P 10P 11P 14P 16P
3C 6C 9C 13C 15C 19C 22C 25C

ALMONDS 8g 17g 25g 33g 41g 50g 58g 66g

5F 10F 15F 20F 25F 30F 35F 40F
2.1P 4.4P 6.5P 8.6P 10.7P 13P 15P 17P
2C 4C 6C 8C 10C 12C 14C 16C

ALMOND 9g 18g 27g 36g 45g 54g 63g 72g

BUTTER 5F 10F 15F 20F 258F 30F 35F 40F
2.3P 4.6P 6.9P 9.2P 11.5P 13.8P 16.1P 18.4P
1.5C 3.1C 4.6C 6.2C 7.8C 9.3C 10.8C 12.2C

PEANUT 10g 20g 30g 40g 50g 60g 70g 80g

5F 10F 15F 20F 25F 30F 35F 40F
BUTTER
2.5P 5P 7.5P 10P 12.5P 15P 17.5P 20P
1.5C 3C 4.5C 6C 7.5C 9C 10.5 12C

MACADAMIAS 7g 14g 21g 27g 33g 40g 47g 53g

5F 10F 15F 20F 25F 30F 35F 40F
.6P 1.1P 1.7P 2.2P 2.6P 3.2P 3.8P 4.2P
1C 2C 3C 3.7C 4.5C 5.5C 6.5C 7C

COCONUT 32g 65g 95g 130g 160g 190g 225g 255g

5F 10F 15F 20F 25F 30F 35F 40F
YOGHURT
.5P 1P 1.6P 2P 2.5P 3P 3.7P 4P
1.5C 2.8C 4C 6C 7C 8.6C 10 11C

*You will note that carbs contents vary in different fat sources. We would recommend that you use a pure
carb to mitigate the extra carb sources where there is a substantial difference in carbs.

*You will note that protein contents vary in different fat sources. Egg Whites or some Protein Powders are
pure protein sources, containing no other macros, we would recommend that you use these to mitigate
the extra protein sources where there is a substantial difference in protein