3 Easy Sandwiches to Help With Weight Loss

By Lizzie Fuhr

Updated on 6/17/2016 at 5:40 AM

On days when you need a quick lunch that satisfies, let these sandwich recipes come to the rescue. All three of these tasty combinations are recommended by dietician Julie Upton, MS, RD, of Appetite For Health, since they offer the ideal combination of ingredients to fill you up and help you lose weight.

Related: Lose Weight With These 32 Lunches Under 400 Calories

Number One: Turkey and Apple Pita Pocket

Source: Lizzie Fuhr
  • 1 small whole wheat pita or 2 slices whole wheat bread
  • 3 ounces turkey breast
  • 2 pieces leaf lettuce
  • 4 pieces thinly sliced apple (save remainder of the apple for a side snack)
  • 1/2 ounce gruyère cheese

Serve sandwich with one six-ounce container of Greek yogurt and the remainder of the apple.

Number Two: Tuna Salad Sandwich

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  • 1 small whole wheat pita or 2 slices whole wheat bread
  • 3 ounces canned light tuna in water
  • 1/4 cup celery, chopped
  • 1/4 cup green onion, chopped
  • 2 tablespoons light mayo (or 1 tablespoon regular mayo)
  • Salt and pepper to taste
  • 2 slices leaf lettuce

Serve with one piece fresh fruit or one cup chopped fruit.

Number Three: Cobb Salad Pocket

Source: Corbis images

  • 1 small whole wheat pita or 2 slices whole wheat bread
  • 2 cups romaine or mixed greens
  • 1 hard-boiled egg, sliced
  • 2 ounces cooked chicken breast
  • 1/4 cup cherry tomatoes
  • 1/4 cup sliced cucumber
  • 2 tablespoons vinaigrette

Tuck some of your salad into your pita pocket, or simply serve the pita or bread on the side.