Hummus Tunafish Sandwich

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I like pure, simple, and great-tasting meals that are largely plant-based. When I eat this way I feel the best. I feel lighter, lose weight (when and if I want to), my elimination system works its best, and I am better able to handle stress. However one thing that is critical for me–to stick with the plant-based diet and actually turn it into a lifestyle–is how quickly I can make a meal.

I am often pressed for time. Editing videos for Live Fit Films and reporting on unique stories for Live Fit Magazine doesn’t leave a whole lot of time to cook. Thankfully, the plant-based diet doesn’t require a lot of cooking to eat well. I take pure, simple ingredients and creatively combine them for a healthy meal or snack. I often will showcase fresh dishes that come from stores like Whole Foods, Jimbo’s (San Diego), Sprouts, Trader Joe’s, and other alternative-style grocery stores. The idea is to offer you simple ways to eat healthy and mostly plant-based. If you can do this, you’re more likely to stick with the plant-based diet lifestyle.

When you regularly eat foods that are rich in nutrients and are mostly plant-based, you find that your body is less likely to crave processed foods that have empty calories and will weigh you down.

Here are a few quick facts about plant-based eating:

  • Plant-based eating allows you to give up counting calories and still stay lean and trim. A mostly plant-based diet is rich in nutrient-dense food that tastes good and fills you up. The fiber in plant-based foods causes them to calorically dilute–the result, you feel satisfied, even though you have consumed fewer calories than if you had eaten high-calorie fatty foods. These unhealthy foods require more to make you feel full.
  • The most comprehensive diet study, The China Study, states that: The effect of dietary protein is so powerful that changing the levels consumed effectively turns cancer growth on or off.
  • Plant-based foods provide you with a healthy dose of antioxidants, vitamins and minerals.
  • When eating a healthy plant-based diet, common plant foods fully meet our calcium, iron and protein needs.
  • Most people consume too much protein.
  1. Toast the bagel
  2. Spread on the hummus
  3. Layer the other ingredients
  4. Squeeze a little fresh lemon juice on top

    Hummus Tunafish Sandwich

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    • Tunafish (I use the cranberry tunafish from Whole Foods…for total plant-based, skip this and layer with more veggies or tofu)
    • Half a bagel
    • Roasted Red Pepper Hummus (Trader Joe’s)
    • Organic arugula
    • White onion
    • Avocado
    • Garlic sesame seeds (Eden Organic – Garlic Gomasio)
    • Lemon
    • Cilantro and basil are also excellent with this sandwich


    • Toast the bagel
    • Spread on the hummus
    • Layer the other ingredients
    • Squeeze a little fresh lemon juice on top
    Author: Phoebe Chongchua



Phoebe Chongchua is a multimedia brand journalist who consults and writes on wellness, all things plant-based, fitness, lifestyle, and travel. She is yoga certified and earned her certificate in Whole Food Plant-Based Eating in 2010 through eCornell and the T. Colin Campbell Foundation. She's also a top podcaster for her marketing/storytelling podcast, The Brand Journalism Advantage at

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