Egg Salad Sandwich
12/21 ,
EGG SALAD SANDWICH
1 tsp Dijon mustard
2 slices multigrain bread
1 hard-boiled egg, sliced
2 Tbsp shredded cheddar cheese
1/4 cup chopped scallion
1/4 cup raw spinach
Juice of 1/4 lemon

Spread mustard onto bread slices, then layer egg, cheese, scallion, and spinach on top. Drizzle with lemon juice.

Total: 303 calories

Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per teaspoon.

Salmon Cucumber Boats
Salmon Cucumber Boats
13/21 ,
SALMON CUCUMBER BOATS
3 oz canned pink salmon, drained
1 Tbsp capers
1 tsp yellow mustard
2 Tbsp plain low-fat yogurt
Dash salt
Dash pepper
1 cucumber

Combine the first six ingredients. Halve cucumber lengthwise, hollow out each half, and stuff with salmon mixture.

Side Salad
3/4 cup romaine lettuce
2 Tbsp chopped macadamia nuts
1 clementine
2 tsp olive oil
1/2 Tbsp cider vinegar
Dash salt
Dash pepper

Total: 431 calories

Capers add a salty zing with just two (two!) calories per tablespoon. Pile ’em on.

Autumn Pumpkin Mix
Autumn Pumpkin Mix
14/21 ,
AUTUMN PUMPKIN MIX
3/4 cup Brussels sprouts
1 cup cubed pumpkin
2 tsp olive oil
1 oz crumbled goat cheese
2 Tbsp pistachios
1/2 medium pear, sliced
2 Tbsp balsamic vinegar
2 tsp yellow mustard

Toss Brussels sprouts and pumpkin with oil, and roast for 30 minutes at 350°F, turning halfway through. Remove from oven, and toss with remaining ingredients.

Total: 387 calories

Roasting squash brings out its natural sweetness. It’s no brownie, but it will help satisfy your sweet tooth.

Open-Faced Turkey and Feta Sandwich
Open-Faced Turkey and Feta Sandwich
15/21 ,
OPEN-FACED TURKEY AND FETA SANDWICH
1 slice whole-grain bread
3 oz sliced turkey breast
1/4 cup baby spinach
1/4 cup sun-dried tomatoes
1 Tbsp feta

Side Salad
12 yellow or red cherry tomatoes, halved
1/4 cup chopped cucumber
4 large black olives, chopped
1 Tbsp chopped scallion
1/2 Tbsp olive oil
1/2 tsp fresh lemon juice
1 tsp fresh mint

Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes, or until golden. Serve with salad.

Total: 367 calories

This salad isn’t only visually pleasing, it’s seriously filling. An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.

Tabbouleh and Tuna on Greens
Tabbouleh and Tuna on Greens
16/21 ,
TABBOULEH AND TUNA ON GREENS
3 oz canned water-packed light tuna, drained
1 1/2 cups red leaf lettuce
1 cup romaine lettuce
1 medium carrot, shredded
1 4-inch whole-wheat pita

Tabbouleh
1/2 cup cooked bulgur
3 Tbsp finely chopped fresh parsley
1/2 medium tomato, chopped
1/2 Tbsp olive oil
1 Tbsp fresh lemon juice
2 Tbsp chopped scallions
1/2 clove garlic, minced

Combine all tabbouleh ingredients, then use to top lettuce with tuna and carrot.

Total: 374 calories

This grain’s resistant starch could make you resistant to mindless afternoon grazing.

Chicken Panini
Chicken Panini
17/21 ,
CHICKEN PANINI
1 1/2 oz sliced low-fat Swiss
1 oz sliced reduced-sodium Black Forest deli ham
1 oz sliced reduced-sodium deli chicken breast
1 whole-wheat roll (12 oz total), sliced and gutted
1/4 cup marinara sauce, heated

Heat lightly oiled grill or panini press to medium heat (or use a grill pan). Place cheese, ham, and chicken on the roll, starting and ending with cheese. Close sandwich, and grill, flipping and pressing with spatula if necessary, until golden brown on both sides and cheese is melted, about five minutes total. Halve sandwich, and serve with marinara sauce for dipping.

Total: 292 calories

Marinara sauce is a fraction of the calories of cream-based dipping sauces, so enjoy!

Mozzarella and Tomato Salad
Mozzarella and Tomato Salad
18/21 ,
MOZZARELLA AND TOMATO SALAD
1 medium tomato, cubed
1 oz fresh part-skim mozzarella cheese, cubed
1 cup fresh spinach leaves
1 clove garlic, pressed
1 1/2 tsp olive oil
2 tbsp balsamic vinegar
2 tsp sunflower seeds
1/4 tsp black pepper

Combine, and toss all ingredients.

Total: 243 calories

Not all cheeses are created equal, and mozzarella is lower in sodium than other popular varieties, making it a great option for stocking up on calcium, phosphorus, and protein.

Grilled Chicken and Pineapple Sandwich
Grilled Chicken and Pineapple Sandwich
19/21 ,
GRILLED CHICKEN AND PINEAPPLE SANDWICH
1 boneless, skinless chicken breast
1 Tbsp Teriyaki sauce
1 slice Swiss cheese
1 slice pineapple (1/2″ thick)
1 whole-wheat kaiser roll
Red onion, thinly sliced (to taste)
Pickled jalapeno slices (to taste)

Marinate chicken in Teriyaki sauce in re-sealable bag in fridge. Grill chicken for four to five minutes, flip, and immediately add the cheese to breast. Continue cooking until the cheese is melted and the chicken is lightly charred and feels firm to the touch. Remove, and set aside. While the chicken is resting, place the pineapple slices and rolls on the grill. Toast the rolls lightly, and cook the pineapple until it’s soft and caramelized, about two minutes on each side. Top each roll with chicken, pineapple, onion, and jalapeno.

Total: 387 calories

Suffering chicken breast fatigue? This sweet-and-spicy Hawaiian spin will knock you right out of it.

Chicken Goat-Cheese Quesadillas
Chicken Goat-Cheese Quesadillas
20/21 ,
CHICKEN GOAT-CHEESE QUESADILLAS
3/4 oz goat cheese, softened to room temperature
1 Tbsp shredded Monterey jack cheese
1/4 tsp virgin olive oil
2 Tbsp chopped Vidalia onion
1/4 cup frozen corn kernels, thawed
Pinch ground black pepper
1/4 cup diced cooked skinless white-meat chicken
1/2 Tbsp chopped fresh cilantro
2 six-inch corn tortillas

Combine cheeses in a small bowl. Set aside. Heat olive oil in a medium sauté pan over medium-low heat. Add onion, and sauté for two minutes. Add corn and pepper; sauté for one minute. Add chicken, and sauté for one minute. Remove from heat, then stir in cilantro. Divide cheese mixture, and spread over two tortillas. Layer each tortilla with half the chicken mixture, and top with remaining tortillas. Spray a large frying pan or griddle with cooking spray. Warm quesadillas over medium heat for five to six minutes, flipping halfway through.

Total: 331 calories

This isn’t your ordinary quesadilla: Goat cheese’s full, creamy taste means you can use less queso without sacrificing flavor. Yum.

Tofu and Cabbage Salad
Tofu and Cabbage Salad
21/21 ,
TOFU AND CABBAGE SALAD
1 cup shredded red cabbage
1 cup chopped raw spinach
3 oz firm tofu
1/2 cup canned mandarin oranges, packed in juice, drained
1 Tbsp pine nuts
1 oz soft goat cheese
1 1/2 tsp olive oil
2 Tbsp balsamic vinegar

Combine all ingredients into a salad.

Total: 412 calories

Research suggests that the isoflavones in soy foods may help decrease fat accumulation in the body.

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