🍋 Craving Swap List

April 10, 2025

Craving something sweet? Salty? Cold? Crunchy?
You don’t need to power through — you need a plan.

Here’s your go-to swap guide. Use it. Screenshot it. Live by it.

🍫 If You Crave: Chocolate or Candy

Craving	Try This Instead
Chocolate bar	100% cacao square with nut butter
Gummy candy	Frozen blueberries or strawberries
Reese’s	Almond butter with cacao nibs
Milk chocolate	Dark roasted nuts + cinnamon
Sugar crash snack	Hard-boiled egg or cheese stick

🧠 Why it works: You're craving dopamine. Pair fat + fiber to calm your brain.

Craving	Try This Instead
Cookies	Chia pudding with cinnamon + vanilla
Cake	Frozen banana slice with cashew butter
Donut	Coconut yogurt + berries + flaxseed
Muffins	Sweet potato cubes + cinnamon
Ice cream	Frozen blended banana + cacao + nut butter

🧠 Why it works: You want comfort + texture. Choose sweet, slow carbs + something creamy or chewy.

Craving	Try This Instead
Soda	Sparkling water + lemon/lime + pinch of salt
Sweet tea	Iced hibiscus or rooibos tea
Energy drink	Electrolyte water or sparkling matcha
Juice	Cucumber + mint + lime blended in water

🧠 Why it works: You want fizz + flavor. Add minerals + bubbles without the spike.

Craving	Try This Instead
Pizza	Grain-free wrap with melted cheese + tomato
Fries	Roasted sweet potato wedges + sea salt
Pasta	Zucchini noodles + pesto or garlic oil
Takeout	Rotisserie chicken + pre-cut veggies + tahini

🧠 Why it works: You’re likely tired or craving dopamine. Go for warm, fatty, salty satisfaction.

Craving	Try This Instead
Emergency craving	Spoon of nut butter + sea salt
Snack bar	Beef stick or turkey jerky
Candy drawer	Mixed nuts + cinnamon + coconut flakes
Emotional urge	Warm tea + short walk + deep breaths

🧠 Why it works: Sometimes you need grounding — not sugar. Try fat, protein, or movement first.