To change ingredients in a meal, start by considering the nutritional profile and flavors you want to maintain or alter. Look for ingredient swaps that will still provide the same nutritional benefits while staying true to the recipe's overall taste and texture. For example, if a recipe calls for white rice, you could swap it with quinoa for a higher protein content. Experiment with different ingredients to find the best fit for your dietary needs and preferences. Remember to always consider portion sizes and cooking methods when making ingredient substitutions.