• 100% whole grain wheat bread, pita, tortilla, mini bagel, English muffin, bagel thin
• Experiment with bread made with other grains such as rye or sourdough
• Wrap it up with 100% wheat tortillas, brown rice wrap, or corn tortillas
• Make it low carb by wrapping it with lettuce, collard greens, or even low carb, whole grain tortilla

• Grilled chicken, pork, beef, or fish


• Canned tuna, salmon, chicken, or sardines
• Plant-based options such as veggie burgers, beans, tofu, as well as peanut butter, sunflower nut butter, almond butter, hummus, or spreads/fillings made from beans or lentils.
• Whenever possible, opt for fresh or processed meats, but if choosing deli meat, look for the low sodium, nitrate-free versions of deli turkey, chicken, roast beef, or ham.

• Explore the world of edible greens such as arugula, radicchio, cabbage, spinach, kale, bok choy, swiss chard, or romaine lettuce.
• Step out of your comfort zone and add roasted veggies such as bell pepper, onion, eggplant, zucchini, squash, or Brussel sprouts.
• Include cucumbers, sprouts, artichoke hearts, and heart of palm for extra oomph!

• Hummus, guacamole, pesto, olive spread, avocado mayo, olive oil, or even fresh sliced avocados

• Mustard, roasted garlic, hot sauce (low sodium option)
• Fresh or dried herbs such as basil, rosemary, oregano, and dill
• Spices such as black pepper, red pepper, chili powder, and turmeric

• Choose fresh meat instead of preserved cold cuts to reduce added fat, preservatives, and sodium in your diet.
• Limit cheese, dressings, or spread and opt for more plant-based options such as avocado or olive oil.
• Boost fiber and nutrition by adding more vegetables and fruit to your sandwich.
• Avoid white bread, wraps, crackers, and other products made with refined flour.
• Look for the 100% Stamp, which means all of its grain ingredients are whole. A few 100% brands of whole-grain bread include: Ezekiel 4:9 Sprouted Whole Grain Bread, Nature's Own Honey Wheat Bread, Nature's Own Life: Wheat+Protein, Dave's Killer Bread, Organic White Bread Done Right, Pepperidge Farm Farmhouse Hearty White, Rudi's Gluten-Free Multigrain Bread, Glutino Gluten-Free Multigrain Bread.

• Two slices of cracked wheat sourdough bread


• One tablespoon pesto
• Three ounces roasted chicken breast, sliced
• Arugula
• Red onion, thinly sliced
• One tablespoon sundried tomatoes

1. Lightly toast sourdough bread. Spread a thin layer of pesto on both slices, top with chicken, arugula, red onion, and sundried tomatoes. Slice and enjoy!

• Veggie burger (such as Dr. Pragers, Gardenburger, or homemade)


• One ounce provolone cheese, sliced and melted


• One tablespoon hummus


• Eziekiel 4:9 sprouted grain bun


• Caramelized onions


• Tomato, sliced


• Sprouts

1. Cook veggie burger according to package instructions. Place provolone on top of the veggie burger and cover with a lid until melted.
2. Spread hummus on the bun.
3. Place veggie burger, onions, sliced tomato, and sprouts on the bun and enjoy!

• Six-ounce can tuna, low-sodium in water


• Two-ounce guacamole, store-bought or homemade
• Two tablespoons celery, chopped
• Salt and pepper to taste
• Crushed red pepper to taste


• Two each 100% whole grain tortillas or lettuce wrapped
• Spinach
• Shredded carrot

1. In a medium bowl, add tuna, guacamole, celery, salt, pepper, and crushed red pepper. Mix until well-combined.
2. Top each tortilla or lettuce leaf with spinach, carrots, and divide tuna evenly between the wraps. Tightly roll, slice, and enjoy!

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas