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Sweet Potato Exchange List
Smashed avocado spinach tomato grilled rye sandwich. toning. selective focus

Avocado spinach sandwich

  • Salad &/or vegetables, free amount
  • 2 slices sprouted bread
  • ½ small avocado
  • spinach to garnish sandwich
  • 3 tsp. extra virgin olive oil

Hummus sandwich

homemade hummus with chickpeas
  • Salad &/or vegetables, free amount
  • up to 4 tbsp. hummus
  • 2 slices sprouted bread
  • 3 tsp. extra virgin olive oil

Chicken veggie sandwich

Mexican tortilla wrap on wooden cutting board, close up view
  • Salad &/or vegetables, free amount
  • 5 oz. chicken breast or thigh
  • 2 slices sprouted bread
  • 3 tsp. extra virgin olive oil

Egg frittata sandwich

Vegetable frittata with tomatoes, potatoes and cucumber
  • Salad &/or vegetables, free amount
  • 2 eggs (make a frittata with 8 egg and have ¼)
  • 2 slices sprouted bread
  • 3 tsp. extra virgin olive oil

La caprese

Mozzarella and tomatoes, caprese salad.
  • Salad &/or vegetables, free amount
  • 5 oz. fresh mozzarella cheese
  • 2 slices sprouted bread
  • 2 tsp. extra virgin olive oil (may substitute 1 tsp of oil with 1 tsp of pesto)

egg salad sandwich

Egg and avocado sandwiches with cream cheese for healthy breakfast
  • Salad &/or vegetables, free amount
  • 2 eggs
  • ½ small avocado
  • 2 slices sprouted bread
  • 3 tsp. extra virgin olive oil

nut butter sandwich

Almond butter and banana sandwich.
  • Salad &/or vegetables, free amount
  • 1 tbsp. nut butter (prefer almond butter)
  • 2 slices sprouted bread
  • 3 tsp. extra virgin olive oil

Notes

  • If you like the ingredients of a meal but you don’t want a sandwich you can always substitute the bread with ½ cup cooked sweet potato or wild rice/ quinoa.
  • If you are not particularly hungry you can omit one slice of bread and have a smaller sandwich.
  • If you don’t have sprouted bread choose the healthiest option you have.
  • When you eat out always have ½ sandwich.
  • If you don’t want to have a sandwich but like the ingredients of the meal refer to the sweet potato exchange list and choose another carbohydrate option.