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