Get creative and combine different choices to find new flavors. But be wary of meat or fish spreads that sound healthy. Many brands of salmon spread, for example, contain protein and healthy nutrients, but the fish is often combined with cream cheese so the spread is very high in calories
Healthy Sandwich Protein Choices
Thin sliced deli ham: 60 calories per serving
Thin sliced deli turkey: 60 calories per serving
Thin sliced deli roast beef: 80 calories per serving
Thin sliced deli chicken: 50 calories per serving
Vegetarian Sandwich Choices
Grilled eggplant: 20 calories (grilled without oil)
Grilled portobello mushroom: 15 calories (grilled without oil)
Sandwich Toppings
Banana peppers
Green peppers sliced thin
Cucumber
Tomato
Jalapeno peppers sliced thin
Shredded cabbage
Plain or grilled onions
Sun dried tomatoes
Basil leaves
Alfalfa or bean sprouts
Iceberg lettuce, spinach, bibb lettuce or greens of your choice
Pack your sandwich with as many of the toppings as possible. These low-calorie veggies add spice, flavor and crunch to your sandwich so it tastes more filling and decadent.
Choose Healthy Sandwich Spreads
Hold the mayo! The spread that you choose for your sandwich takes up the least space in your low-calorie sandwich but can provide the most fat. If you add plenty of toppings from the list above then you may not want to add any spread at all. If you do add a spread, mustard is your lowest calorie option with just 3 calories per serving.
Creamy spreads have more flavor and sometimes even provide healthy fats, but they are very high in calories. So be careful about how much you use if you want to cut calories from your sandwich.
Olive oil: 119 calories per tablespoon
Olive tapenade: 30 calories per tablespoon
Avocado: 40 calories per tablespoon
Pesto: 80 calories per tablespoon
It's really easy to cut calories from your sandwich to create a healthy meal. Just fill your fridge with the best diet-friendly ingredients and experiment with new flavors to stay satisfied while you slim down.