15 Easy Sandwich Ideas
The sandwich is the number one food item that gets eaten every day. With so many different options, you can have a different sandwich every day of the month and never get tired of what you’re eating. I love sandwiches but you want to make sure you watch serving sizes. Also, the nutrition information might change a little bit depending on the bread you use. Aim for bread that has whole wheat listed as the first ingredient and avoid bread that has partially hydrogenated in the ingredients.
15 Sandwich Ideas
1. Turkey & Veggie - Take the standard turkey meat to a couple of slices of whole-wheat bread with green bell peppers, red onion, pea shoots, hummus and a little bit parmesan cheese. 536 calories; 15 g fat; 30 g protein; 9 g fiber
2. Tuna & Quinoa Wrap - Use a whole wheat wrap and spread it with plain yogurt. Mix canned tuna with cooked quinoa, capers, a little bit of lemon zest. 200 calories; 5 g fat; 21 g protein; 2 g fiber
3. Turkey, Swiss & Grapes – Using whole-wheat baguette, layer turkey and Swiss cheese. Add cut up grapes and a little bit of olive oil. 561 calories; 22 g fat; 33 g protein; 6 g fiber
4. Roasted Beets & Hummus – For fans of beets, mix it with hummus, feta, baby arugula on a whole-wheat bread. 490 calories; 23 g fat; 18 g protein; 14 g fiber
5. PLT – Seven-grain bread goes good with crisp prosciutto, lettuce, tomato, and avocado. 530 calories; 20 g fat; 24 g protein; 8 g fiber.
6. Simple Cheddar and Avocado – Layer, sharp-cheddar cheese, mashed avocado, cherry tomatoes, red onion, sprouts on top of multigrain bread. 440 calories; 20 g fat; 18 g protein; 11 g fiber
7. Tabouleh & Feta – Find some whole-wheat pita and stuff it with tabouleh, feta, lettuce, parsley and olive oil. 380 calories; 16 g fat; 10 g protein; 4 g fiber
8. Chicken Pesto – As one of my favorite ingredients to use, pesto makes a great spread for a sandwich. Add grilled chicken, parmesan, lemon zest and red bell pepper. 500 calories; 13 g fat; 40 g protein; 6 g fiber
9. Goat Cheese & Honey – Normally you don’t think of an English muffin for lunch but add goat cheese, honey, toasted walnuts, and fresh basil and you have a sandwich loaded with nutrients. 390 calories; 20 g fat; 12 g protein; 6 g fiber
10.Egg & Veggies – Toast whole-grain bread and top it with sautéed spinach, roasted bell pepper, olive oil and finally a sunny-side-up egg. 340 calories; 20 g fat; 11 g protein; 4 g fiber
11.Steak & Cilantro - Use a whole-wheat baguette for this one. Add grilled steak, carrots, olive oil and cilantro to it. 460 calories; 17 g fat; 20 g protein; 6 g fiber
12.Tofu & Mushroom – Marinate tofu and roast Portobello mushrooms. Combine that with baby spinach, olive oil and green bell pepper on a whole-wheat baguette. 540 calories; 24 g fat; 40 g protein; 10 g fiber
13.Chicken & Feta – Grilled chicken, feta, and avocado combined on whole-wheat bread provides a lot of protein. 460 calories; 15 g fat; 28 g protein; 8 g fiber
14.Ham & Cherry – This one might remind you of Thanksgiving. Slice of ham, parmesan, and cherry jam gives this sandwich the sweet and savory taste. 396 calories; 14 g fat; 28 g protein; 7 g fiber
15.Cottage cheese & Blackberries – A great summer time sandwich. Spread cottage cheese on a whole-wheat bagel. Top it with blackberries and a dash of cinnamon. 200 calories; 2 g fat; 14 g protein; 7 g fiber
Hold the Mayo
These four different spreads offer nutrient-rich alternatives to mayo.
1 – Mashed Avocado – Mash ¼ avocado with 1 tsp olive oil and juice of 1 lemon wedge. Add a dash of garlic salt and pepper. Per 2 tablespoons- 122 calories; 12 g fat; 1 g protein; 3 g fiber
2 – Hummus with Chile – Mix 2 Tbsp hummus with 1 tsp olive oil. Season with red pepper flakes, salt and pepper. Per 2 ½ tablespoons- 92 calories; 8 g fat; 2 g protein; 2 g fiber
3 – Yogurt-herb spread – Combine ½ cup greek yogurt, 1 tablespoon chopped mint and parsley. Add 1 clove minced garlic in a bowl. Season with salt and pepper. Per 2 tablespoons- 20 calories; 1 g fat; 3 g protein; 1 g fiber
4 – Walnut- Parsley Pesto – Process 1 cup packed parsley, 2 tablespoon walnuts, 2 tablespoons parmesan, 1 clove minced garlic, and 1 tablespoon lemon juice. In a food processor. Gradually add 2 tablespoon olive oil. Process until smooth and season with salt and pepper. Per 2 tablespoon- 100 calories; 10 g fat; 2 g protein; 1 g fiber
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