Grains, legumes, and bread

Quinoa - if you are gluten intolerant or have celiac disease, you can choose buckwheat, brown/wild rice, sorghum, lentils, and chickpeas. If it’s a breakfast meal, you can choose dry oats instead (pay attention to food labels on products to make sure there is no gluten in any form). If you can tolerate gluten, then barley would be the best substitute for quinoa.

Wild rice or rice - can be substituted with other whole grains like buckwheat, quinoa, millet, oats, sorghum, teff or pearl barley.

Couscous - can be substituted with other whole grains like buckwheat, quinoa, millet, oats, sorghum, teff or pearl barley, cauliflower rice, bulgur, rice.

Sorghum - can be substituted with other whole grains like brown rice, buckwheat, millet, oats, teff or pearl barley.

Amaranth - can be substituted with other whole grains like brown rice, quinoa, sorghum, buckwheat, millet, oats, teff or pearl barley.

Buckwheat - can be substituted with other whole grains like brown rice, quinoa, sorghum, millet, oats, teff or pearl barley.

Gluten-free grains - brown rice, quinoa, sorghum, oats, buckwheat, amaranth, teff.

Beans - you could use lentils or chickpeas because they are closest to nutritional value. Both are high in protein and fiber.

Chickpeas - you could use beans or lentils because they are closest to nutritional value. Both are high in protein and fiber.

Lentils - you could use beans or chickpeas because they are closest to nutritional value. Both are high in protein and fiber.

Overall legumes - instead of them, you could use tofu or tempeh cheese, sorghum, quinoa, buckwheat. Also, you could substitute with lean chicken, turkey, lean pork or white fish like cod, flounder, halibut, snapper, catfish, haddock.

Pasta - can be substituted with other whole grains like brown rice, buckwheat, millet, oats, teff or pearl barley. Also you can substitute it with soba noodles, rice noodles.

Bread - feel free to use whole grain bread, sourdough bread, oat bread, rice bread, sprouted rye bread.