How to Save Sandwich Calories

by Jenny Sugar 1

Want a balanced lunch that offers fiber and protein? A sandwich has your back, but choose the wrong add-ons and condiments, and it's a whole day's worth of calories in a few bites. Here are ways to cut calories from this favorite lunchable — they may not be huge amounts, but keep in mind that little bits definitely add up.

1. Whole-wheat pita (170) instead of two slices of whole-wheat bread (200): saves 30 calories
2. Spinach wrap (180) instead of a sun-dried tomato and basil wrap (210): saves 30 calories
3. Two pieces of Romaine lettuce (10) instead of a whole-wheat wrap (120): saves 110 calories
4. Go open-faced: Eat one side of a whole wheat roll (190) instead of the whole roll (380): saves 190 calories
5. Two ounces of sliced roasted turkey (60) instead of two ounces of sliced ham (70): saves 10 calories

Keep reading to find out other ways to save sandwich calories.

6. Go for two ounces of sliced roasted chicken (60) or two ounces of sliced roast beef (60) instead of two ounces of sliced pastrami (82): saves 22 calories
7. On your BLT, choose three Lightlife smoky tempeh strips (100) instead of three slices of bacon (138): saves 38 calories
8. For cheese, choose one slice of provolone (98) instead of one slice of cheddar cheese (113): saves 15 calories
9. One tomato slice (5) instead of one tablespoon of ketchup (20): saves 15 calories
10. One tablespoon Greek yogurt cucumber dill dip (30) instead of one tablespoon mayo (57): saves 27 calories
11. To munch along with your sandwich, choose 15 blue corn chips (140) instead of 15 potato chips (160): saves 20 calories

Need some nutritious sandwich ideas? Check out these hearty and healthy vegetarian sammies.

Source: Flickr User Tim Patterson