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.
Photo by Lizzie Fuhr
- Whole wheat pita (170 [1]) instead of two slices of whole-wheat bread (200 [2]): saves 30 calories
- Spinach wrap (180 [3]) instead of a sun-dried tomato and basil wrap (210 [4]): saves 30 calories
- Make this lighten-up chicken salad [5] on a multigrain English muffin (289 [6]) instead of a mayo-laden chicken salad sandwich (501 [7]): saves 212 calories
- Two pieces of Romaine lettuce (10 [8]) instead of a whole-wheat wrap (130 [9]): saves 120 calories
- Go open-faced: Eat one side of a whole wheat roll (190 [10]) instead of the whole roll (380): saves 190 calories
- Two ounces of sliced roasted turkey (50 [11]) instead of two ounces of sliced ham (70 [12]): saves 20 calories
- Go for two ounces of sliced roasted chicken (60 [13]) or two ounces of sliced roast beef (60 [14]) instead of two ounces of sliced pastrami (82 [15]): saves 22 calories
- On your BLT, choose three Lightlife smoky tempeh strips (100 [16]) instead of three slices of bacon (138 [17]): saves 38 calories
- For cheese, choose one slice of provolone (98 [18]) instead of one slice of cheddar cheese (113 [19]): saves 15 calories
- One tomato slice (5 [20]) instead of one tablespoon of ketchup (20 [21]): saves 15 calories
- One tablespoon Greek yogurt cucumber dill dip (30 [22]) instead of one tablespoon mayo (90 [23]): saves 60 calories
- To munch along with your sandwich, choose 15 blue corn chips (140 [24]) instead of 15 potato chips (160 [25]): saves 20 calories
Need some nutritious sandwich ideas? Check out these hearty and healthy vegetarian sammies [26].
Links:
[1] http://www.calorieking.com/foods/calories-in-breads-pita-khoubiz-pocket-whole-wheat_f-ZmlkPTcwMjcw.html
[2] http://www.calorieking.com/foods/calories-in-breads-whole-grain-100-whole-wheat_f-ZmlkPTEzMTIxNg.html
[3] http://caloriecount.about.com/calories-cedars-wraps-i229509
[4] http://caloriecount.about.com/calories-cedars-wraps-i229510
[5] http://www.fitsugar.com/Healthy-Chicken-Salad-Recipe-30982419
[6] http://www.calorieking.com/foods/calories-in-bread-rolls-buns-english-muffin-multi-grain_f-ZmlkPTExNTQ0MQ.html
[7] http://www.calorieking.com/foods/calories-in-sandwiches-wraps-sandwich-chicken-5-oz-salad-w-mayo-3-oz-bread_f-ZmlkPTY3ODMy.html
[8] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-lettuce-cos-or-romaine-raw-edible-portion_f-ZmlkPTcwODk3.html
[9] http://www.calorieking.com/foods/calories-in-tortillas-flatbreads-wraps-flour-tortilla-soft-taco-medium-whole-wheat_f-ZmlkPTIwMDI4NQ.html
[10] http://www.calorieking.com/foods/calories-in-bakery-sub-roll-wheat-large_f-ZmlkPTE1NTU1MQ.html
[11] http://www.calorieking.com/foods/calories-in-deli-luncheon-meat-organic-roasted-turkey-sliced_f-ZmlkPTE0MzI2MQ.html
[12] http://www.calorieking.com/foods/calories-in-deli-luncheon-meat-antibiotic-free-ham-honey-sliced_f-ZmlkPTE0MzI3MA.html
[13] http://www.calorieking.com/foods/calories-in-deli-luncheon-meat-organic-roasted-chicken-sliced_f-ZmlkPTE0MzI2NQ.html
[14] http://www.calorieking.com/foods/calories-in-deli-luncheon-meat-deli-select-thin-sliced-roast-beef_f-ZmlkPTE3NTg0MA.html
[15] http://www.calorieking.com/foods/calories-in-deli-luncheon-meat-pastrami-beef-cured_f-ZmlkPTY4OTQ0.html
[16] http://www.lightlife.com/Vegan-Food-Vegetarian-Diet/Organic-Smoky-Tempeh-Strips.html
[17] http://www.calorieking.com/foods/calories-in-pork-bacon-broiled-or-pan-fried_f-ZmlkPTYzNDY0.html
[18] http://www.calorieking.com/foods/calories-in-cheese-provolone_f-ZmlkPTY3OTEx.html
[19] http://www.calorieking.com/foods/calories-in-cheese-cheddar_f-ZmlkPTEwMDk.html
[20] http://www.calorieking.com/foods/calories-in-fresh-or-dried-vegetables-tomato-red-ripe-raw-edible-portion_f-ZmlkPTcxMDA0.html
[21] http://www.calorieking.com/foods/calories-in-sauces-tomato-ketchup-organic_f-ZmlkPTExMjMyMw.html
[22] http://www.marzetti.com/products/marzetti/dips/otria-greek-yogurt-veggie-dips/otria-cucumber-dill-feta-greek-yogurt-veggie-dip-875-oz.htm
[23] http://www.calorieking.com/foods/calories-in-mayonnaise-regular_f-ZmlkPTYxNDMw.html
[24] http://www.calorieking.com/foods/calories-in-tortilla-chips-blue-corn_f-ZmlkPTc4Mzc2.html
[25] http://www.calorieking.com/foods/calories-in-potato-chips-classic_f-ZmlkPTc5MDUz.html
[26] http://www.fitsugar.com/Healthy-Vegetarian-Sandwich-Ideas-19962781