Processed meats like deli sliced turkey and ham are sandwich staples and make for easy protein additions at breakfast and lunch. However, research continues to show that processed meats – high in sodium and preservative chemicals – are associated with chronic illnesses. In fact, a study found individuals who ate red or processed meat four or more times per week had a 20% higher risk of colon cancer than those who consumed it less than twice per week. Ditch the lunchmeat for these alternatives:
Spreads:
- Cottage cheese
- Hummus
- Almond, peanut or other nut/seed butter
Toppings:
- Scrambled or sliced boiled eggs
- Silken tofu
- Flavored tuna packs
- Sliced grilled chicken
- Black beans or chickpeas
Though the daily fiber recommendation for men is 38 grams and 25 grams for women, the average American only consumes 15 grams of fiber per day. Try these flavor combinations we taste tested that pack in both fiber and protein to fuel your day:
Strawberries and Cream Toast
Features: whole grain toast, berries and almonds provide fiber to keep you energized for longer. Cottage cheese is a good source of protein and pairs well with the vitamin C-rich strawberries.
- 1 whole wheat toast
- ¼ cup cottage cheese
- 4 strawberries, sliced
- 1 tsp balsamic reduction
- 1 tbsp almonds, sliced
Cucumber and Roasted Red Pepper Hummus Toast
Features: whole wheat toast and veggies provide a nice crisp and fiber to contrast the creamy hummus. Roasted red pepper and cucumber are great flavor combinations and packed in nutrients.
- 1 whole wheat toast
- 2 tbsp hummus
- 1/3 roasted red pepper
- Garnish: thinly sliced radishes and cucumbers
Southwestern Toast
Features: black beans and whole wheat toast provide a complete protein and significant fiber. The flavors of cotija cheese, avocado, lime and cilantro are a perfect combination.
- 1 whole wheat toast
- ¼ avocado, sliced
- ¼ cup black beans
- 1 tsp chili garlic sauce
- 1 tbsp Cotija cheese
- 1 lime wedge
- Garnish: cilantro, chopped
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
Author: A Healthier Michigan
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
