7 Hearty Sandwiches to Solve Your #SadDeskLunch Dilemma
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7 Hearty Sandwiches to Solve Your #SadDeskLunch Dilemma

Skip the boring salad and sink your teeth into a dietitian-approved sandwich with fewer than 500 calories.

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By Taylor Lupo

Sandwiches are tasty, convenient and, with the right ingredients, make for a great meal. Registered dietitian Tracy Gensler analyzed the nutritional recommendations for people with diabetes and created seven scrumptious sandwiches. These recipes are the perfect guilt-free meal for anyone keeping an eye on calories, carbohydrates, cholesterol, sugar or sodium. Walk right past the deli counter and into your own kitchen to try these better-for-you wrap and sandwich options. 

Almond and ricotta wrap

2 / 8 Almond and ricotta wrap

Enjoy this creamy wrap with a cup of baby carrots and a tablespoon of balsamic vinegar for a well-balanced meal under 500 calories. 

Ingredients:
½ teaspoon honey
One 8-inch whole grain wrap, like an Ezekiel Sprouted Whole Grain Tortilla, or one with no more than 150 calories and at least 5 grams of fiber
1 ½ tablespoons almond butter
¼ cup part skim ricotta cheese

Directions:
Drizzle honey inside the wrap. Combine almond butter and ricotta cheese until smooth. Fill wrap with ricotta mixture.

Nutrition:
Calories: 458.6, Protein: 19.6 g, Carbohydrate: 51.7 g, Dietary Fiber: 11.4 g, Total Sugars: 15.1 g, Cholesterol: 19.1 mg, Sodium: 308.6 mg

Sweet and savory grilled cheese

3 / 8 Sweet and savory grilled cheese

A healthy grilled cheese—who knew? Enjoy dipped in balsamic vinegar and beside a serving of fresh veggies.   

Ingredients:
2 teaspoons light butter
2 slices whole grain bread, no more than 80 calories and at least 2 grams of fiber per slice 
1 ½ ounces light cheddar cheese
2 teaspoons all fruit jelly, any type
1 ½ cups cut vegetables, any type
Balsamic vinegar

Directions:
Coat your skillet with cooking spray and heat. Spread butter on both slices of bread before placing one slice into the pan, butter-side down, and topping with cheese. Spread jelly on the butter-less side of the other slice. Place jelly and cheese together. Heat each side for 4 minutes. 

Nutrition:  
Calories: 404, Protein: 24.3 g, Carbohydrate: 50.1 g, Dietary Fiber: 9.646 g, Total Sugars: 10.3 g, Cholesterol: 32.4 mg, Sodium: 499.6 mg

Turkey Bacon and Apple Wrap

4 / 8 Turkey Bacon and Apple Wrap

You can’t go wrong with bacon! Enjoy crunchy turkey bacon strips and crisp apple slices in a wrap that’s sure to make your taste buds—and waistline—happy. 

Ingredients:
Three slices turkey bacon, 105 calories
1 tablespoon light mayonnaise
One 8-inch whole grain wrap, no more than150 calories and at least 5 grams of fiber
One medium apple, with skin, thinly sliced

Directions:
Cook turkey bacon according to package directions. Spread mayonnaise on wrap and fill with bacon and apple slices.

Nutrition: 
Calories: 361.9, Protein: 12.4 g, Carbohydrate: 44.3 g, Dietary Fiber: 8.327 g, Total Sugars: 15 g, Cholesterol: 20.3 mg, Sodium: 536.3 mg

Veggie And Cheddar Wrap

5 / 8 Veggie And Cheddar Wrap

This cheesy veggie wrap is packed with fiber and a hint of sweetness. 

Ingredients:
1 ounce light cheddar cheese
¼ cup grape tomatoes, halved
¼ cup green bell pepper, chopped
1 tablespoon onion, chopped
2 tablespoons raisins
2 teaspoons olive oil and balsamic vinegar
One 8-inch whole grain wrap

Directions:
Toss tomatoes, peppers, onions and raisins with oil and vinegar . Place your mixture in wrap with bacon and cheese. Roll and dig in! Not a fan of raisins? Enjoy beside a ¾-cup serving of fresh berries.  

Nutrition: 
Calories: 394.1, Protein: 15.5 g, Carbohydrate: 47.5 g, Dietary Fiber: 7.106 g, Total Sugars: 17.1 g, Cholesterol: 15 mg, Sodium: 319.9 mg

Turkey, Cucumber And Cream Cheese Sandwich

6 / 8 Turkey, Cucumber And Cream Cheese Sandwich

This classic has enough protein and fiber to fill you up, and keep you satisfied. Nosh with a cup of grapes or berries and a tablespoon of nuts.

Ingredients:
2 slices whole grain bread, no more than 80 calories and at least 2 grams fiber per slice
1 tablespoon light veggie cream cheese
¼ medium cucumber, sliced
2 ounces sliced turkey

Directions:
Spread cream cheese on both slices of bread. Layer sliced cucumbers and turkey on one slice and top with the other.

Nutrition:
Calories: 366.6, Protein: 23.8 g, Carbohydrate: 50.6 g, Dietary Fiber: 7.707 g, Total Sugars: 16.4 g, Cholesterol: 38.4 mg, Sodium: 557.9 mg

Banh Mi with Kim Chee and Chicken Sandwich

7 / 8 Banh Mi with Kim Chee and Chicken Sandwich

Devour this mix of sour and spice. Pair this creation with a cup of berries and 1 ½ tablespoons of nuts. 

Ingredients:
One 8-inch whole grain wrap, no more than 150 calories and at least 5 grams of fiber
1 teaspoon horseradish spread, if desired
3 tablespoons kim chee (or kimchi)
¼ medium cucumber, sliced
2 ounces reduced sodium sliced chicken breast or leftover chicken breast

Directions:
Spread horseradish on wrap, fill with kim chee, cucumbers and chicken.

Nutrition: 
Calories: 374.8, Protein: 22.2 g, Carbohydrate: 43.7 g, Dietary Fiber: 7.912 g, Total Sugars: 15.6 g, Cholesterol: 32 mg, Sodium: 678.5 mg

Avocado, Egg And Tomato Sandwich

8 / 8 Avocado, Egg And Tomato Sandwich

Kickstart your morning with nutrient-rich avocado and tomato. 

Ingredients:
One egg
Dash black pepper and salt
Two slices whole grain bread, no more than 80 calories and at least 2g fiber per slice
½ avocado
1 teaspoon olive oil
One small tomato, sliced

Directions:
Coat skillet with cooking spray, fry egg to desired doneness and sprinkle with pepper. Mash avocado with oil and salt. Toast both slices of bread and then spread the avocado mixture on one piece. Layer on your egg and tomato slices before topping it off with a second slice of bread. 

Nutrition: 
Calories: 398.4, Protein: 16.4 g, Carbohydrate: 39.8 g, Dietary Fiber: 11.6 g, Total Sugars: 3.027 g, Cholesterol: 186 mg, Sodium: 385.6 mg