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A nice, big, juicy sandwich may sound like a diet destroyer – but it doesn’t have to be.  If you use the right ingredients, you can make a sandwich that will satisfy your cravings and your metabolism.  And the best part is, you can pile it on and you don’t have to sacrifice taste!

Here are the five steps, from registered dietician Jessica Crandall:

#1 Start with WHOLE grain bread. The first ingredient on the nutrition label should read WHOLE regardless of what follows (ie wheat and/or grains).

#2 Pile on the protein. An adequate serving is typically 2-4 oz. Lean sources such as deli chicken, turkey or ham are lower in saturated fat and calories.

#3 A sandwich without veggies – well that is a sad sandwich:( Veggies add crunch, fiber and important vitamins and minerals. Try spinach, cucumbers, tomatoes, bell peppers and/or sprouts.)

#4 Substitute healthy fats such as avocado, hummus, or pesto for high calorie mayo. If you’re one of those people that feel a sandwich just isn’t complete without mayo, choose a low cal/low fat version – less than 3 grams of fat and less than 40 calories per serving.

#5 Finally add a dollop of spicy mustard for just the right kick or some cilantro for a fresh flavor

Keep it simple with these 5 tips, and you’ll save on both cost and calories.  Have your sandwich, and eat it, too!

Egg Mock Salad

  1. 3 Egg Whites
  2. 1 Egg Yolk
  3. 1 Tbsp Dijon Mustard
  4. 1 tsp apple cider vinegar
  5. Season w/ salt & pepper
  6. 3 Tbsp avocado


Chicken Salad Coleslaw

  1. ½ cup broccoli slaw
  2. 3 ounces grilled chicken or rotisserie chicken breast
  3. ½ container of plain non-fat greek yogurt
  4. 2 Tbsp Dijon mustard
  5. Season w/ salt & pepper
  6. Optional: Diced up apple or grapes