Build a Better Sandwich

Prep Notes

Choose your base, choose a spread, pick a protein, and bulk it up!


Choose your base:

Not a fan of bread?  Make a deconstructed sandwich in a  salad bowl instead!

Multigrain bread, roll or wrap; sourdough bread; whole wheat pita bread (choose wisely, make sure you can recognize the ingredients and that only whole grains are used; look for less than 2g sugar)

Better yet -- lettuce wraps or wrap your filling in a nori sheet

Choose a spread:

Boost the favor by adding a spread or two!

Grass-fed butter, avocado, hummus, whole egg mayo (I strongly recommend Primal Kitchen mayo, as it is made with avocado oil instead of vegetable oil), tzatziki, or mustard

Pick a protein:

Add some protein to help make you feel fuller for longer.

(Pasture raised, grass-fed and/or organic where possible) nitrate-free bacon, ham, grilled/roasted/poached chicken, turkey, beef, slow-cooked lamb, wild caught tuna or salmon,

or full-fat raw cheeses, boiled eggs, or lentil pattie

Bulk it up:

Crowd out your sandwich by being generous with salad fillings.  Don't hold back here - add as many as you like to bulk up your lunch.

Leaves:  romaine, baby spinach, or other lettuce

Green vegetables:  broccolini, asparagus, zucchini ribbons, or beans

Herbs:  mint, coriander, cilantro, basil, dill or parsely

Sliced tomato, grated carrot, grated raw beetroot, cucumber, sprouts, and/or leftover roasted vegetables