Balanced ingredients for everyday lunches
Create sandwiches that include lean protein, whole grains, healthy fats, and vegetables. Examples include grilled chicken with avocado and arugula on whole-grain bread, or roasted veggie and hummus wraps. Aim for fiber-rich bread and a variety of colors from produce.
Healthy building blocks:
- Protein: turkey, grilled chicken, tuna, chickpeas, or tofu.
- Veggies: spinach, bell pepper, cucumber, shredded carrot, sprouts.
- Spreads: hummus, mashed avocado, Greek yogurt-based dressings.
- Bread: whole-grain, sprouted grain, or sturdy wraps.
Prep shortcuts:
- Roast a tray of vegetables on Sunday to use through the week.
- Keep single-serve hummus or yogurt dressings portioned for convenience.
- Swap mayo for mashed avocado or Greek yogurt to cut calories and add nutrients.
With simple swaps and ready proteins, weekday sandwiches can be both nutritious and quick.