Healthy Sandwich Swap!

Aug 17, 2022

Reading time: 1 Minutes

healthy sandwich

Healthy Sandwich Swaps in a Flash!

A better lunch box is in the making...


It's back-to-school time and lunch boxes are back in business! Is the classic PB & J or a plain ham & cheese the only option? Believe it or not, there are lots of “out of the box” delicious and nutritious lunch options to choose from!


What makes a healthier lunch? More veggies, fiber and healthy fats... and less processed grains, added sugar and saturated fats! You can simply swap the bread, swap the meat, swap the cheese or swap the sauce (or jam) to make a better sandwich in a flash!


Nutritious Swaps at a Glance

Swap Your Bread

100% whole grain 

Lettuce wrap

High fiber tortilla wrap

Whole grain pita pocket



Swap Your Protein

All-natural peanut butter

Beans or hummus 

Natural turkey, chicken or lean roast beef (choose nitrate-free, and fresh from the deli versus pre-packaged when possible)

Tempeh or tofu 

Tuna or hard-boiled egg

Swap Your Fillings

Sliced apple or banana 

Add extra veggies

Dijon mustard

Avocado (instead of cheese)

Lots of Veggies

Balsamic vinegar

Avocado (instead of mayo)


It’s as easy as making a few nutrient-rich substitutions. Check out these healthy sandwich swaps from our Medi-Share Certified Health Coaches.



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