Can Be Healthy

Sandwiches ~ Weight Loss

That ole' lunch-time staple can definitely be a healthy meal when, or if, you're too tired to cook over a stove.

What's the Greatest Thing Since Sliced Bread?

What you put between the bread!

It's 6:30 p.m.

You just kicked your shoes off and you're tired.

You're famished and the last thing you feel like doing is cooking.

But you don't want to eat junk food either.

Healthy Solution:

Make a meal on a bun or between slices of sourdough bread.

And you can have a healthy and satisfying meal almost instantly.

Sandwiches are so easy that you probably never think of them as cooking.

Our friends are somewhat surprised when we tell them that sandwiches "can be" "real" meals.

They think a meal has to be hot to be good for you.

The key though is to not make the same, less than healthy varieties we once pulled out of our Barbie, Jetsons or Scooby Doo lunch box.

You remember, white bread, peanut-butter and jelly, bologna with mayo and/or mustard.

Actually the mustard isn't all that bad, but anyways, here's what you do.

Stock grown-up staples such as the ones we recommend to our friends to make every sandwich "healthy" and "exciting".

Each one of our yummy sandwich recipes below makes a complete, low-calorie dinner so quick and healthy, you'll never know you cooked!

Breads and Spreads

Best Breads

You want to make a dent in your daily fiber needs by choosing hearty whole grain breads, which generally offer 2 g. of fiber per slice.

We're partial to whole wheat pitas, which expertly trap runaway foods such as crumbled feta cheese.

Other Picks:

Whole wheat sliced bread, sourdough, whole wheat wraps.

Whole wheat rolls, sprouted whole wheat bread, and European rye bread (made with whole rye).

Zingy Spreads

It's time to graduate from humdrum low-fat mayo and honey mustard to more adventurous sauces, but aim for no more than 7 g. of fat per 2 tablespoons.

Our picks for turkey:

Take your basic turkey sandwich, always a healthy lunch staple.

And then pile on some sweet hot-chili mustard, creamy dill mustard, Thai peanut sauce.

Sun-dried tomato salad dressing, hummus, light ranch salad dressing, cranberry sauce, and get this...

...Pumpkin butter!

Try salsa with chicken sandwiches, apple sauce with ham, barbecue sauce with any meat, and chutney with anything.

Go easy on the BBQ sauce as many are loaded with sugars.

I like to liven up low-fat mayo with a touch of Thai chili sauce.

But watch it, as a little goes a long way.

Gourmet Greens

Pile on 1/2 cup or more of dark leafy greens.

Rich in carotenes that fight all sorts of chronic diseases while protecting your eyes to boot.

Remember, the darker the greens the healthier!

No more nutrient-challenged iceberg lettuce.

Our Picks:

Time saving pre-washed bagged greens with big flavor power, such as baby spinach, arugula and mesclun mix.

Or try pre-cut coleslaw mix (shredded cabbage and carrots).

A must:

Veggies in every sandwich and not just a "token" leaf of lettuce.

Smart Cheeses

An ounce of cheese (usually one slice) infuses your sandwich with up to 40% of your daily calcium requirement.

Save calories with reduced-fat cheeses:

Cabot Light 50% Cheddar singles, American cheese 2% singles.

And Laughing Cow Light French Onion or Garlic & Herb spreadable cheese wedges.

Full-fat choices?

Spread 1 oz of Brie, or sprinkle feta cheese (buy crumbled feta in resealable containers).

Our fave?

Provolone is the most buttery cheese I've found.

We recommend getting it sliced thin at the deli, so that two slices equal 1 oz.

Top Meats

You have a great selection of low-fat (3 g of fat or less per oz) lunch meats to choose from.

Such as turkey, lean roast beef, lean ham, chicken, etc.

Two to three ounces should do just fine.

We like getting in the habit of switching things around.

I mean, you don't want to be that person who eats turkey sandwiches for weeks.

Then gets so sick of them you start eating barbecued spare ribs in your bun.

Buy high quality deli meats or pre-roasted chicken breast pieces.

For a vegetarian spin, use hummus or black bean spread.

Now we get to the good stuff.

For healthy eaters who usually opt for salad, these sandwiches come sans guilt.

Here are just a couple of our favorites.

Thai Peanut Chicken Sandwich


Toast 2 slices of whole grain bread.

Spread 2 tsp. of Thai peanut sauce on each slice.

Top the bottom slice (in this order) with 1/3 c. of coleslaw mix, 1/2 c. (2 1/2 oz.) of roasted chicken breast pieces (buy pre-cooked to save time if you like), and 1 chopped scallion (green and white parts).

Top with the other sauce covered slice.

Cut in half.


Per Serving:

347 Calories,

31 g. Protein,

38 g. Carbohydrates,

5 g. Fat,

1 g. Saturated Fat,

50 mg. Cholesterol,

6 g. Fiber,

1,141 mg. Sodium.

* Higher in sodium.

If you have high blood pressure, choose mostly lower-sodium foods the rest of the day.

Feta 'n Red Pepper Pita


Slice a regular-sized whole wheat pita in half.

Divide the following evenly between the halves: 1 packed c. of mesclun mix, 2 tsp. of sundried tomato dressing, 1/4 c. of drained, roasted red pepper from a jar (about 1 whole pepper), 2 Tbs. (1/2 oz.) of crumbled feta cheese, and freshly ground black pepper to taste.


Per Serving:

229 Calories,

9 g. Protein,

37 g. Carbohydrates,

5 g. Fat,

2 g. Saturated Fat,

8 mg. Cholesterol,

6 g. Fiber,

910 mg. Sodium.

* Higher in sodium.

If you have high blood pressure, choose mostly lower-sodium foods the rest of the day.

Roast Beef & Brie on a Bun


Slice 1 whole grain sandwich bun in half.

Spread 1 Tbs. of Brie cheese on the bottom half.

Top with 6 arugula leaves, 3 oz. of deli-sliced lean roast beef, 1 small sliced tomato, and 2 tsp. of light ranch dressing.

Cover with the bun top.


Per Serving:

376 Calories,

34 g. Protein,

31 g. Carbohydrates,

12 g. Fat,

4 g. Saturated Fat,

70 mg. Cholesterol,

4 g. Fiber,

447 mg. Sodium.

Hummus Garden Wrap


Spread a whole wheat wrap with 1/3 c. of hummus (store-bought is fine).

Top with 8 thin slices of un-peeled cucumber,

1 loosely packed c. of baby spinach,

a few pinches of Italian parsley,

2 thin slices of an un-peeled medium purple onion (peel slices after cutting), and

8 quartered cherry tomatoes.

Roll, and enjoy.


Per Serving:

332 Calories,

15 g. Protein,

49 g. Carbohydrates,

10 g. Fat,

0 g. Saturated Fat,

0 mg. Cholesterol,

12 g. Fiber,

652 mg. Sodium.

So, we hope you give these a try and once you've got the hang of it.

You're only limited by your imagination.

Remember to think outside the "lunchbox"!

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