Avocado Sandwich Recipe | Fat Burning Foods | Benefits of Avocado

Let’s talk about one of our favorite fat burning foods…


Now, before we get started let’s get this whole “fat is bad for you” or “eating fat makes you fat” myth outta the way…

Unfortunately, this fat-phobia that started the 80’s and 90’s still exists and hasn’t died a much-deserved death. 

Here’s the truth: Fat is NOT bad for you, as long as you’re getting it from the right sources (aka not trans-fat from hydrogenated oils) like avocados, nuts, seeds, coconut, etc. 

In fact, healthy fat from avocado is really, really good for you. 

So yes, avocados are high in fat, but it’s GOOD for you. The fat in avocados is largely monounsaturated fat – more specifically oleic acid, an omega-9 fat that’s also found in olive oil and most nuts. 

Here are some other health benefits of eating avocado: 

  • In a recent study, 45 volunteers who ate avocados every day for 7 days experienced an average of a 17% drop in their blood cholesterol. Their levels of LDL (“bad” cholesterol) and triglycerides went down, which are both associated with heart disease. On top of that, their HDL (“good” cholesterol) went up
  • Avocados are high in beta-sitosterol, which is shown to significantly lower blood cholesterol
  • Monounsaturated fat, found in avocados, is linked to a reduced risk of cancer and diabetes
  • Research from the American Diabetes Association showed those who followed a diet higher in monounsaturated fat lost more weight than their counterparts
  • Avocados contain lutein, a natural antioxidant that promotes eye and skin health
  • Avocados are a great source of fiber – about 11-17 grams per avocado!
  • Avocados have little to no effect on blood sugar
  • Avocados also contain high amounts of potassium, folate, vitamin A, beta-carotene, beta-cryptoxanthin

Worth noting:

There’s a bit of difference between California and Florida avocados. According to the USDA, a California avocado has about 20% fewer calories, 13% less fat, and 60% less carbohydrates. California avocados are also the only one that is a significant source of lutein and zeaxanthin, two carotenoids that are the superstars of eye nutrition helping to prevent macular degeneration. 

If you’re worried about fat and calories, it’s best to go with a California grown avocado. 

Avocado Sandwich Recipe

This sandwich is outta this world good. Liz and I are OBSESSED – just ask anyone in our family. We kind of have a problem, but hey I think it’s a good one 😉

I find my body craves the healthy fat and satisfaction I get from avocados… There’s really just something about them that make me feel amazing and totally energized. 

I like to put some homemade pesto on my sandwich, and Liz likes a little bit of all-natural mayo. 

We also like to buy a sprouted multigrain bread from a local bakery, but if you don’t live in San Diego you can always use sprouted bread like Ezekiel.  

Pair it with a salad or any veggies of choice and you have an amazing lunch or dinner!

Avocado Sandwich

Yields: 1

Prep Time: 5 min | Total Time: 5 min


  • 2 pieces sprouted multigrain bread
  • 1/2 – 1 avocado, sliced
  • 1/2 tomato, sliced
  • a few slices of cucumber
  • a few pieces of lettuce
  • optional: onion, mayo, pesto, any other toppings


  1. Toast bread until golden
  2. Then spread pesto, mayo, mustard (or other condiments of choice) on bread.
  3. Layer all other ingredients, slice in half and dig in!

[yumprint-recipe id=’59’] 

As you can see, this recipe is unbelievably quick.

And that’s how nutrition should be – easy, not too complicated, quick and tasty.

Bon Appetit!



By the way…

If you’re serious about getting lean through better nutrition, check out our 30 Day L.E.A.R.N. Meal Plan

It’s the fastest way to lose weight, look good and feel great WITHOUT starving yourself or living off of boring tasteless food.

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