Sandwich Recipes

fullplateapprovedrecipes recipe
Avocado, sprouts, tomato, spinach, chickpea spread sandwich

Turning sandwiches into 75% plate meals can be challenging. Most sandwich ingredients are not water-fiber foods – bread, cheese, meats, condiments. While you may not be able to create the perfect Full Plate meal, you can get a whole lot closer by upping your water-fiber ingredients.

Check out these sandwich transformations to inspire you to Power Up your sandwich game.

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White Bean Tuna Salad Sandwich

Make it a Full Plate Meal: To transform this lunch into a 75% meal, pack an apple or banana along with your sandwich.

75% fiber foods – onion, white beans, cucumber, pickles, olives, fresh dill, fresh parsley, fresh basil, tomato, red cabbage, sprouts
25% foods – bread, sunflower seeds, mayo

Recipe Note: Use 100% whole grain bread since it’s more nutritious.

If you love your tuna salad, try this Tuna Salad Sandwich Power Up!

Chickpea Avocado Sandwich

Make it a Full Plate Meal: This sandwich is oh-so-creamy because of the avocado. Plus it’s a 75% Power Up addition compared to the 25% choice of mayo. Add a portable fruit like an orange to your meal to amp up the fiber by 3 grams.

75% fiber foods – avocado, chickpeas, onion, tomato, celery, cilantro, dill, greens, orange
25% foods – whole grain bread

Lentil Pita Wrap

Make it a Full Plate Meal: A mixed berry salad will make this the perfect Full Plate meal.

75% fiber foods – lentils, tomato paste, onion, garlic, tomato, cucumber, scallions, mint, hummus, olives, berries
25% foods – whole wheat pita bread, oil

Recipe Note: Opt for the hummus and skip the tahini to keep 25% items in their zone.

Roasted Vegetable White Bean Sandwich

Make it a Full Plate Meal: Add a half an avocado to the sandwich for extra fiber and creaminess. Pack your lunch with a pear and you’ll have a delicious fiber-rich meal.

75% fiber foods – zucchini, bell peppers, onions, white beans, garlic, tomato, arugula, avocado, pear
25% foods – whole wheat bread

Turkey Wrap Power Up

Make it a Full Plate Meal: Transform a typical turkey wrap into a filling meal that's rich in fiber and only 457 calories and 19 grams of fiber by following the directions in the post! 😲

75% fiber foods – hummus, spinach, olives, cucumber, tomato, red onion, kiwi
25% foods – whole wheat wrap, turkey, feta

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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