Sandwich Recipes

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.

Want to receive more meal ideas like this in your email inbox? Sign up for the free Full Plate Living Membership now.

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