One of the best ways to lose weight and start feeling great is so get rid of the nutrient-empty, high calorie foods that might be in your pantry and replace them with delicious, less-processed versions. Stock up on healthy food you can snack on, meals you can create from scratch, and easy-to-prepare dinners.

Replace these ingredients with healthier alternatives:

White flour

Almond flour
Garbanzo bean flour
Rice flour
Whole wheat flour

White processed granulated sugar

Agave
Brown rice syrup
Coconut sugar
Maple sugar
Maple syrup
Molasses
Organic granulated vegan sugar
Sucanat
Stevia
Unrefined organic cane juice

Table salt

Sea salt
Himalayan salt

Oil (including canola, corn, cottonseed, safflower, sunflower)

Coconut
Flax seed
Hemp seed
Olive
Peanut
Pumpkin seed
Sesame
Soybean
Walnut

Oil spray (Pam)

Misto sprayer with olive oil

White rice

Barley
Brown/red/black rice
Buckwheat
Farro
Kamut
Millet
Quinoa
Spelt

Semolina pasta

Pasta with a whole grain listed first

Canned beans

Dried beans
Canned beans with a BPA-free lining and no sugar added

White bread

Whole grain or sprouted bread

Sugar-filled breakfast cereal

Granola
Oatmeal
Whole grain breakfast cereal

Canned soup

Reduced sodium soups

Peanut butter with added sugar and oil

All natural nut butters

Potato chips

Kale chips
Nuts
Rice chips
Sprouted corn chips
Vegetable chips

Processed crackers (Ritz, Saltines)

Mary’s Gone Crackers
Rice crackers

Microwave popcorn

Popcorn kernels that can be air popped

Cheese dip

Guacamole
Hummus
Salsa

Cakes/cookies/ice cream

Frozen banana yogurt
Fruit
Yogurt

Diary milk

Hemp milk
Nut milk (almond)
Oat milk
Rice milk
Soy milk

Meats

Tempeh
Tofu

Soda

Flavored sparkling water

Sport drink

Coconut water