Sandwiches/Wraps
1. Hawaiian
Veggie burger: 380 calories. Why
it rules: Avocado is a great swap [2] for mayonnaise because it’s full of healthy monosaturated fats. 1 whole-wheat bun: 90
calories, 1 veggie burger patty: 100 calories , ¼ avocado, mashed: 68
calories, 1 round of pineapple: 25 calories, 2 tablespoons BBQ sauce:
15 calories, 1 handful alfalfa sprouts: 5 calories.
3.
Crunchy Tuna Wrap: 382
calories. Why it rules: Greek yogurt makes this tuna salad just as
creamy as the classic mayo would, but without all the extra fat and
cholesterol! 1 whole-wheat wrap: 130 calories, ½ a 6oz.-can of tuna: 90
calories, ¼ cup non-fat Greek yogurt: 30 calories, ½ a celery stalk,
chopped: 5 calories, 3 slices roasted red peppers: 30 calories, 1
handful of baby spinach: 5 calories, 1 squeeze of lemon juice: <1
calorie.
4.
Turkey Wrap: 365 calories. Why
it rules: Turkey is a tasty and lean source of protein. Bonus points
for choosing the low-sodium kind! 1 whole-wheat wrap: 130
calories, 3 slices deli turkey: 90 calories, 2 tablespoons hummus: 60
calories, 1 tablespoon goat cheese: 60 calories, 1 handful baby spinach:
5 calories.
5.
Mediterranean Burger: 400 calories. Why
it rules: Subbing turkey for the traditional beef saves some calories without sacrificing
flavor. 1 whole-wheat bun: 90 calories, 1 turkey burger patty: 140 calories, 2 tablespoons feta
cheese: 50 calories, 2 slices tomato: 10 calories, 1 round slice red
onion: 5 calories, 1 handful spinach: 5 calories.
6.
Spiced Chickpea Pita: 350 calories Why
it rules: Try this spin on a traditional falafel sandwich without
fried chickpeas. 1 whole-wheat pita: 80 calories, ½ a chicken breast : 100 calories, ¼ cup
chickpeas: 70 calories, ¼ cup Greek yogurt: 30 calories, 1 sprinkle parsley:
<1 calorie, 1 sprinkle oregano: <1 calorie.
7.
Spicy Black Bean Burrito: 365 calories. Why
it rules: Black beans are an awesome source of fiber. 1 whole-wheat wrap: 130
calories, ¼ cup black beans: 60 calories, ¼ avocado, sliced: 60 calories, ¼
small red onion, sliced: 10 calories, 1 teaspoon hot sauce: 5 calories.
8.
Grilled Cheese with Tomato and Turkey: 345
calories. Why it rules: This healthier version of a grilled cheese
has no butter and adds in turkey for extra protein! 2 slices whole-wheat bread:
180 calories, 3 slices deli turkey: 90 calories, 1 slice provolone: 70
calories, 1 small spritz olive-oil spray (to grease pan panini press!): 5
calories.
9.
Grilled Chicken and Cheese Sandwich: 395
calories. Why it rules: Low-fat mayo is a great swap for the
full-fat version! 2 slices whole-wheat bread: 180 calories, ½ a chicken breast [11],
sliced: 100 calories, 1 slice Swiss cheese: 70 calories, 2 teaspoons low-fat
mayo: 35 calories, 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5
calories.
10.
Pizza Burger: 360 calories. Why
it rules: Say so long cravings for greasy pizza thanks to this burger
that’s also filled with protein. 1 whole-wheat bun: 90 calories, 1 veggie
burger patty: 100 calories, 2 slices fresh mozzarella
cheese: 140 calories, 2 tablespoons marinara sauce: 40 calories.
11.
Veggie Sub: 380 calories. Why
it rules: Get your daily serving of veggies and them some with this
flavorful sandwich. 1x 6-inch whole-wheat sub roll: 220 calories, 2 tablespoons hummus: 60
calories, ¼ cucumber, sliced: 15 calories, 1 small tomato, sliced: 10 calories,
5 black olives, halved: 40 calories, ½ carrot, shredded: 30 calories, 1 handful
alfalfa sprouts: 5 calories.
12.
Curried Chicken Pita With Cranberries and Pear: 375 calories. Why it rules: No mayo
(aka added fat and empty calories!) needed for this tasty chicken salad. 1
whole-wheat pita: 80 calories, 1/2 a chicken breast, diced: 100 calories, ¼ cup
non-fat Greek yogurt: 30 calories, 2 tablespoons dried cranberries: 45
calories, 1/2 pear, diced: 45 calories, 1 teaspoon honey mustard: 5 calories,
1/2 teaspoon curry powder: <1 calorie, 1 squeeze lemon juice: <1
calorie.
13.
Caesar Salmon Wrap: 364 calories. Why
it rules: Light dressing and heart-healthy salmon [15]
make this a winning wrap. 1 whole-wheat pita: 80 calories, 1 5oz.-can of
salmon: 120 calories, 2 tablespoons light Caesar dressing: 60 calories, 1
tablespoon grated parmesan cheese: 25 calories, 1 handful spinach: 5
calories.
14.
Egg, Tomato, and Avocado Sandwich: 385
calories. Why it rules: This sandwich is leaner and green
than a traditional bacon, egg, and cheese. And delicious any time of day. 1
English muffin: 120 calories, 1 large egg, fried: 75 calories, 1 teaspoon olive
oil: 40 calories, ¼ avocado, sliced: 60 calories, 2 slices tomato: 10
calories.
15.
Ham, Pear, and Swiss Sandwich: 395
calories. Why it rules: Deli ham is leaner than its Christmas
dinner version, but still packed with protein. Choose a low-sodium version for
best results.
2
slices whole-wheat bread: 180 calories, 3 slices deli ham: 100 calories, 1
slice Swiss cheese: 70 calories, 1/2 pear, sliced: 45, 1 teaspoon honey
mustard: 5 calories.
16.
TBLT: 375 calories. Why
it rules: Turkey bacon is a leaner than regular bacon, but is still full of
crispy deliciousness! 2 slices whole-wheat bread: 180 calories, 3 slices turkey
bacon: 130 calories, 2 slices tomato: 10 calories, 1 leaf Romaine lettuce, 5
calories, 1 tablespoon low-fat mayo: 50 calories.
17.
Roast Beef and Horseradish Sandwich: 385
calories. Why it rules: Impress your co-workers with this tasty
lunch that’s full of calcium, too. (Thanks, mozzarella!)
2
slices whole-wheat bread: 180 calories, 2 slices deli roast beef: 100 calories,
1 thick slice fresh mozzarella cheese: 70 calories, 1 tablespoon horseradish
sauce: 30 calories, 1 leaf Romaine lettuce: 5 calories. Side Snack: 1
large peach (70 calories)
18.
Tangy Shrimp and Avocado Wrap: 377
calories. Why it rules: Shrimp is a filling, low-calorie lunch
option that tastes great with our beloved avocado. 1 whole-wheat wrap: 130
calories, 6 pre-cooked shrimps, chopped: 42 calories, ¼ avocado, sliced: 60
calories, ¼ cucumber, sliced: 15 calories, ¼ cup Greek yogurt: 30 calories, 1
squeeze lemon juice: <1 calorie, Garlic, salt, and pepper to taste.
Salads/Platters
20.
Greek Pita Salad: 368 calories. Why
it rules: Protein-packed chickpeas and naturally lower-fat feta spice up
this salad.
1
cup romaine lettuce: 8 calories, ½ whole-wheat pita, sliced: 40 calories, ¼ cup
feta cheese: 100 calories, ¼ cup chickpeas: 70 calories, ½ cucumber, sliced: 30
calories, ¼ small red onion, chopped: 10 calories, 2 tablespoons Greek dressing: 110 calories.
21.
Garden Pasta Salad: 395 calories. Why
it rules: Whole-wheat pasta is a great substitute for the white version (if you're not gluten sensitive). ½ cup left-over whole wheat pasta:
110 calories, ½ a chicken breast [11],
sliced: 100 calories, 1 thick slice fresh mozzarella cheese: 70 calories, 4
kalamata olives, sliced: 60 calories, ½ green pepper, sliced: 10 calories, ½
carrot, shredded: 30 calories, 2 tablespoons fat-free Italian dressing 15
calories.
23.
Lentil Salad with Poached Eggs: 390
calories. Why it rules: Lentils are one
of our Superfoods thanks to their hefty dose of protein and
antioxidants! ½ cup canned lentils: 120 calories, ½ cup spinach (sautéed with 1
teaspoon olive oil): 50 calories, 2 large eggs, poached : 150 calories, ¼ avocado, sliced: 60 calories,
2 slices tomato: 10 calories.
24.
Sprout n' Spinach Salad: 381 calories. Why
it rules: This salad is packed with two of our favorite superfoods —
spinach and avocado. 2 cups baby spinach: 14 calories, 1/2 avocado, diced: 120
calories, 1 handful alfalfa sprouts: 5 calories, 1/2 orange bell pepper, diced:
12 calories, 1/2 carrot, grated: 30 calories, 2 tablespoons hummus mixed with 1
tablespoons olive oil: 170 calories. : 1/2 an apple and 1 low-fat
cheese stick (110 calories)
25.
Tarragon Chicken Salad: 400 calories. Why
it rules: Walnuts are filled with good fats that can help boost brainpower. 1 cup spinach: 7
calories, ½ a chicken breast , sliced: 100 calories, ¼
cup Greek yogurt: 30 calories, ¼ cup walnuts: 160 calories, ¼ cup dried
cranberries: 90 calories, 1 stalk celery, chopped: 5 calories, 2 slices tomato:
10 calories, 1 tablespoon fresh tarragon, chopped: < 1 calorie, 1 squeeze
lemon juice: < 1 calorie.
26.
Sweet Potato and Shitake Mushroom Salad: 370
calories. Why it rules: Sweet potatoes are filled with fiber and vitamins! 1 cup spinach: 5
calories, 1 cooked sweet potato, sliced: 100 calories, 4 shitake mushrooms,
sliced: 40 calories, ¼ cup feta cheese: 100 calories, 2 slices tomato: 10
calories, 1 tablespoon olive oil: 110 calories, 1 tablespoon Dijon mustard: 5
calories, 1 squeeze lemon juice: < 1 calorie.
27.
Chicken and Rice Stir-Fry: 380 calories. Why
it rules: Brown rice is richer
in fiber and protein than it’s white cousin. ½ cup ready-made brown rice: 100
calories, ½ a chicken breast, sliced: 100 calories, 4
shitake mushrooms, sliced: 40 calories, ½ red pepper, sliced: 10 calories, ½
green pepper, sliced: 10 calories, ¼ small red onion, sliced: 10 calories, 1
tablespoon olive oil: 110 calories.
28.
Rice n’ Refried Beans: 400 calories. Why
it rules: Pinto beans are a great source of fiber and iron. ½ cup ready-made brown
rice: 100 calories, ½ cup canned pinto beans, mashed: 130 calories, ¼ avocado,
sliced: 60 calories, ¼ small red onion, sliced: 10 calories, 1 plum tomato,
diced: 10 calories.
29.
Stuffed Sweet Potato: 365 calories. Why
it rules: Greek yogurt is a great swap for sour cream on this potato. 1
cooked sweet potato, sliced: 100 calories, 3 slices cooked turkey bacon,
crumbled: 130 calories, ¼ cup Greek yogurt: 30 calories, 1/2 scallion, chopped:
5 calories.
30.
Mediterranean Platter: 370 calories. Why
it rules: Babaganoush (roasted eggplant) is a great alternative to full-fat
dips. 1 whole-wheat pita, sliced: 80 calories, ¼ cup hummus: 150 calories, ¼
cup babaganoush: 100 calories, 5 black olives: 40 calories.
31.
Healthy Stir-Fried Rice: 365 calories. Why
it rules: DIY fried-rice with olive oil is way healthier than any Chinese
take-out. ½ cup ready-made brown rice: 100 calories, 1 egg, scrambled with 1
teaspoon olive oil: 115 calories, 4 bella mushrooms, sliced: 40 calories, 1 cup
broccoli, chopped: 30 calories, ½ carrot, chopped: 30 calories, ¼ small red
onion, sliced: 10 calories, 1 teaspoon sesame oil: 40 calories.
32.
Veggie Patty with Over-Easy Egg: 390
calories. Why it rules: Filled with protein and healthy fats, this
combo will satisfy even the heartiest of appetites. 1 veggie burger patty: 100 calories, 1 slice cheddar cheese:
70 calories, 1 large egg, over-easy cooked with olive-oil spray: 80 calories, ¼
avocado, sliced: 60 calories.
33.
3-Bean Salad with Kale: 350 calories. Why
it rules: Fiber filled beans on top of vitamin-rich kale make this a winning meal.
1 cup kale: 30 calories, 1 squeeze lime juice, < 1 calorie, 1 squeeze lemon
juice, < 1 calorie, ¼ avocado, chopped: 60 calories, ¼ cup black beans: 55
calories, ¼ cup white beans: 50 calories, ¼ cup kidney beans: 50
calories.
34.
Fresh Mozzarella and Tomato Salad: 345
calories. Why it rules: The health benefits of tomatoes are endless,
including helping reduce the risk of cardiovascular disease and certain
cancers. 3
thick slices fresh mozzarella cheese: 210 calories, 2 plum tomatoes, sliced: 20
calories, 3 basil leaves: < 1 calorie, 1 tablespoon olive oil: 110 calories,
1 teaspoon balsamic vinegar: 5 calories.
35. Healthier
Cobb Salad: 382 calories. Why
it rules: Skipping the dangerous dressing and opting for turkey bacon leans
out this filling salad. 1 cup romaine lettuce: 8 calories, ½ a chicken breast, sliced: 100 calories, 2
slices cooked turkey bacon, crumbled: 87 calories, ¼ avocado, sliced: 60
calories, 1 large hard-boiled egg, sliced: 75, 1 tablespoon crumbled blue
cheese: 37 calories, 1 tablespoon balsamic vinegar: 15 calories.
Thanks for this information, reposted from Laura Schwecherl
