To change ingredients in a meal, you can start by identifying the key components of the recipe and determining which ingredients can be substituted or modified. Consider factors such as taste preferences, dietary restrictions, and nutritional goals when making ingredient swaps. For example, you can replace high-fat ingredients with healthier alternatives, such as using Greek yogurt instead of sour cream or whole wheat flour instead of white flour. Experimenting with different ingredients can help you create a meal that suits your needs and preferences. Remember to taste and adjust seasonings as needed when making substitutions.