Hungry AF Newsletter & Podcast | Edition 8

Hey friend,

If you’ve ever thought, “I just want my comfort food to love me back,” this week’s content was basically built for you.

We’ve been hanging out with one deceptively simple tool: a science-backed ingredient substitution table that shows you how to tweak your favorite recipes for allergies, macros, and real-life chaos—without sacrificing flavor or nostalgia.

And because I’m me, we didn’t just stop at the table. We ran it through every Hungry AF content pillar so you can see how it works in real kitchens, not just on Pinterest.

Oh, and yes: there’s a free download you can print, screenshot, or tape to your fridge.

1. Food Science Made Simple

Science-Backed Ingredient Swaps: A Beginner’s Reference Table (Free Download)

Read the full post →

We started with the nerdy foundation (my happy place):

* What ingredient swaps actually do at the molecular level (fat, protein, starch, water).

* Why some swaps work beautifully (Greek yogurt, I see you) and others… curdle into sadness.

* A downloadable Ingredient Swaps table organized by needs like dairy-free, gluten-free, lower fat, higher protein, and lower carb.

How this supports Food Science Made Simple:

You get the why behind the swap, not just “use this instead of that.” When you understand the science, you’re not guessing—you’re troubleshooting like a tiny kitchen scientist with really good snacks.

2. Effortless Systems & Smart Meal Planning

A Science-Backed Guide to Stress-Free Meal Prep, Ingredient Swaps, and Real-Life Wins

Read the full post →

Next, we took the table out of theory and into your calendar.

This post walks you through:

* How to use the swaps table as a meal planning shortcut, not another chore.

* Ways to build “modular” meals (like taco bars, bowls, and sheet pan dinners) that are easy to tweak for different needs.

* Real-life examples of how to plan once, then adjust on the fly when someone’s schedule, appetite, or macros change.

How this supports Effortless Systems & Smart Meal Planning:

Instead of planning five separate meals for five different humans, you plan one base and use swaps to customize. Less decision fatigue, more “oh wow, that was actually doable.”

3. Healthier Comfort Food

Healthy Comfort Food Makeovers: Ingredient Swaps for Allergy & Macro-Friendly Meals

Read the full post →

Then we got into the good stuff: comfort food makeovers.

Inside this one:

* How to adapt classics like casseroles, soups, and bakes for allergies and macro goals.

* Simple swaps to reduce saturated fat, bump up protein, or lower carbs without turning dinner into diet food.

* Examples of “before and after” recipes that still taste like the original—just friendlier to your body.

How this supports Healthier Comfort Food:

You’re not giving up the foods that feel like home. You’re learning how to make them fit your current body, season, and health goals.

4. Real-Life Food Stories & Mindset

From Guilt to Joy: How Ingredient Swaps Helped Me Reclaim Healthy Comfort Food

Read the full post →

This one got personal.

I shared:

* How I went from all-or-nothing thinking (“perfect” or “why bother”) to “healthy enough” comfort food.

* What it’s like navigating macros, medication (hi, Zepbound), and a neuro-spicy biotech brain that loves data and mashed potatoes.

* How ingredient swaps became a way to reduce guilt and bring back joy, instead of feeling like punishment.

How this supports Real-Life Food Stories & Mindset:

Food isn’t just macros and meal prep—it’s stories, memories, and identity. This post is about giving yourself permission to evolve your recipes and your mindset at the same time.

5. Kitchen Joy, Creativity & Connection

Healthy Ingredient Swaps for Comfort Food: How to Feed Different Needs at the Same Family Table

Read the full post →

Finally, we zoomed out to look at what happens when you use the swaps table as a playground, not a rule book.

Inside:

* How to turn ingredient swaps into a game (“Swap of the Week,” tradition remixes, virtual potlucks).

* Ways to feed different dietary needs—gluten-free, vegetarian, macro-focused, picky kid who only eats beige—without cooking separate “real” and “diet” meals.

* Why the real win isn’t the swap itself, but the connection that happens when everyone can still eat together.

How this supports Kitchen Joy, Creativity & Connection:

The table becomes less “nutrition homework” and more “how can we make this work for everyone at this table?” That’s where joy lives.

Community Win of the Week

This week’s gold star goes to a Hungry AF reader who used the Ingredient Swaps table to rescue a family favorite:

“I swapped half the mayo for Greek yogurt in our beloved pasta salad and added some extra veggies. My husband didn’t notice, my kid asked for seconds, and I didn’t feel like I’d just eaten a brick. 10/10 will do again.”

That’s the whole point: tiny tweaks, big wins, zero drama.

These are the kinds of real-life wins we’re collecting and sharing inside The Members’ Table—because it’s so much easier to keep going when you see what’s working for other people, too.

If you’ve tried a swap from the table (or invented your own), hit reply and tell me what you did and how it went—successes and hilarious fails are both welcome.

Grab the Free Ingredient Swaps Download

If you haven’t downloaded it yet, here’s your reminder:

Food Science-Based Ingredient Substitutions Table (Free Download)

A one-page reference you can use for:

* Dairy-free, gluten-free, lower-fat, higher-protein, and lower-carb swaps

* Quick “what can I use instead?” moments mid-recipe

* Planning flexible meals that work for more than one set of needs

Download the Ingredient Swaps Table →

(You can print it, save it to your phone, or keep it open on your tablet while you cook.)

Coming Up Next on Hungry AF

We’re heading into a Healthy AF Holidays mini-series, which means we’re talking about:

* How to enjoy holiday comfort food without wrecking your energy or blood sugar

* Smart swaps that keep you full and satisfied (hi, protein)

* Realistic strategies for navigating parties, potlucks, and “just one more cookie” season

This is also where I’m finally pulling back the curtain on my own story.

You’ll see a special origin story content that shares:

* Why my neuro-spicy biotech brain cares so much about protein, blood sugar, and satiety

* How my own doctor-supervised journey (including Zepbound, macro tracking, and 60+ pounds to lose) shaped Hungry AF

* Why high-protein comfort food during the holidays isn’t a “trend” for me—it’s survival, sanity, and science

That origin story will also quietly set the stage for what’s coming in the new year:

a High Protein Meal Plan designed for real-life humans who want cozy food, stable energy, and fewer crashes. (The wait list will be opening soon!)

If there’s a specific holiday dish you want help “Hungry AF-ifying” with smart swaps, reply to this email or leave a comment and tell me what it is—I might feature it in the series.

Hungry AF Resources if You Want to Go Deeper

If this week’s ingredient swaps theme has your wheels turning, here are a few ways to keep going:

60 High-Protein Snacks Ebook (Free)

For those “I need something now” moments between meals—especially during the holidays when the cookie tray is staring at you.

Inside, you’ll get:

* 60+ macro-friendly, flavor-packed snack ideas

* Options for every diet (including lactose-intolerant and gluten-free)

* Tips for prepping, storing, and making snacks that work for your schedule

* Science-backed info on why protein matters (without the bro culture)

If you’re ready to make snacking the easiest, healthiest part of your day, grab your free copy here.

The Members’ Table Community

Want more support, ideas, and real-life kitchen wins from people doing this alongside you? The Members’ Table is where I share deeper dives, behind-the-scenes experiments, and community-only resources.

Learn more about the Members’ Table

Before You Go…

This week’s content all supports one big idea:

You don’t have to choose between health and comfort food or between your needs and your family’s needs.

You can keep the foods you love, use a little food science to tweak them, and build systems that make it all feel easier instead of heavier.

If this newsletter and episode was helpful, forward it to a friend who’s tired of cooking separate meals for everyone—or share one of the posts that resonated most with you.

Talk soon,

Jenn

Time Stamps:

00:00 Introduction to Healthy Comfort Food01:05 Food Science Made Simple02:10 Effortless Systems & Smart Meal Planning02:54 Healthier Comfort Food Makeovers03:42 Real-Life Food Stories & Mindset04:32 Kitchen Joy, Creativity & Connection05:22 Community Wins and Next Steps06:40 Upcoming Healthy AF Holidays Mini-Series08:06 Resources and Final Thoughts

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit hungryaf.substack.com