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What's Lurking between Your Bread? Healthy Sandwich Substitutes

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When it comes to lunchtime, there’s nothing more convenient and satisfying than a sandwich. From a homemade peanut butter and jelly to a deli-prepped BLT, sandwiches are practically unavoidable when it comes to your midday meal. While sandwiches can be filled with lean meats, veggies and whole grains, there are tons of ways high-calorie add-ins can sneak into your sub.

Next time you’re deciding what to eat for lunch, consider some healthy sandwich substitutes before bagging the bread.

Mayonnaise i a blend of oil and eggs, and it’s not the lightest condiment in the fridge. Instead of slathering up the white stuff, consider the following substitutions:

• Hummus
• Greek yogurt
• Tomato sauce
• Baba ghanoush
• Low-fat salad dressing
• One-fourth an avocado or homemade guacamole
• A drizzle of olive oil and vinegar
• Horseradish
• Honey mustard
• Pesto

With veganism, vegetarianism, and Meatless Monday all on the rise, everyone is thinking beyond the meat. Even though meat is stereotypically a sandwich staple, there are plenty of meat-free, high-protein sandwich options:

• Seitan
• Tofu
• Omelet (for the non-vegans)
• Refried beans
• Almond or peanut butter
• Grilled eggplant
• Portabella mushrooms
• Avocado and tomato
• Bell pepper with sprouts, cucumber, and hummus

Get creative with your veggies. The options are endless!

There’s nothing wrong with a slice or two of whole grain bread, but secret health hazards are often hidden in grocery store breads. Look for breads with the fewest ingredients possible and a high level of dietary fiber. If you’re over the sliced stuff, try some of the following:

• Whole grain or brown rice tortillas
• English muffins
• Lettuce wraps (a great option if you’re on the low-carb train)
• Spinach bread or tortillas
• Sprouted grain bread or Ezekiel bread

Edited by Shannon Koehle

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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