The great thing about making your own sandwiches is that you have complete control over what goes into them. A healthy sandwich breakfast contains lean protein, whole grains and a large serving of vegetables. To build a balanced sandwich, follow these five steps:
STEP 1: Start with a healthy foundation. Although bread is the standard product (choose whole grain or oat bran versions and look for the grain name as the first ingredient on the package), there are other options, such as whole wheat pita, tortillas or flatbreads. Or go for breakfast and try oat bran English muffins or whole wheat mini bagels.
STEP 2: Spread on a tasty accent. Try a small amount of guacamole, mustard, olive oil-based mayonnaise, pesto, roasted red pepper spread, salsa, or hummus.
STEP 3: Add lean protein. Opt for water-packed flaked tuna, grilled chicken, fresh turkey breast, low-fat cheese, hard-boiled eggs, or beans like black, kidney, or chickpeas.
STEP 4: Accessorize with products. Consider romaine lettuce, spinach, flat sliced ​​carrots or celery, sliced ​​apples, sliced ​​red and green peppers, sliced ​​cucumbers, tomatoes, roasted red peppers, mushrooms, sliced ​​pineapple or snow peas.
STEP 5: Top with layers. Finish with tasty toppings like watercress, red onion, bean sprouts or shredded cabbage.
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