To change ingredients in a meal, it's important to first understand the purpose of each ingredient in the recipe. Look for substitutions that will maintain the flavor, texture, and nutritional value of the dish. For example, you can swap out white rice for quinoa or cauliflower rice for a lower-carb option, or use Greek yogurt instead of sour cream for a lighter alternative. Experiment with different ingredients to find what works best for your taste preferences and dietary needs. Remember to consider any potential allergies or sensitivities when making substitutions.