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Protein Roll-Ups

When planning a quick and easy lunch, this is the perfect choice.  This recipe takes all of the components of a sandwich but leaves the bread on the shelf.  The typical sandwich most of us are used to grabbing for lunch oftentimes leaves a feeling of bloated heaviness.  By taking the bread element away, you still get your protein, healthy fats and fiber but without the insulin spikes from the heavy carbohydrates.



  • Favorite lunch meat, sliced from the deli*
  • Favorite sliced cheese**
  • Avocado slices
  • Shredded carrots
  • Sliced red, orange, green or yellow pepper

Set your meat of choice on a plate, layer with a slice of cheese then add veggies.  Roll up like a wrap and fasten with a toothpick.  Serve with celery sticks or an apple.

* make sure and purchase nitrate and nitrite free deli slices

** avoid American cheese, because this is very processed.  Instead, stick to hormone and antibiotic free cheeses.  These can be found in most grocery stores in the deli department.