Chicken Panini
17/21 ,
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 ,
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 ,
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 ,
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 ,
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.

Winter Grains
Winter Grains
9/21 ,
1/4 cup dry farro
1 1/2 tsp olive oil
1 Tbsp filtered apple cider vinegar
1 tsp agave nectar
1 tsp orange zest
1/2 cup sliced kale
1/2 cup chickpeas
1/2 blood orange, sectioned

Cook farro (found in the grains aisle) according to package instructions. Whisk olive oil, vinegar, agave nectar, and zest for dressing. Toss farro with kale, chickpeas, blood orange, and dressing.

Total: 420 calories

Blood orange juice slowed fat accumulation in a study done in mice, thanks in part to its bright color pigments called anthocyanins.

Spicy Chicken Salad
Spicy Chicken Salad
10/21 ,
1 cup roasted skinless chicken breast, cubed
1 Tbsp fresh lemon juice
4 tsp Dijon mustard
1/2 jalapeno, diced
1/2 medium celery stalk, chopped
Dash of black pepper
1 cup baby spinach

Combine the first six ingredients, and serve on a bed of spinach.

Total: 266 calories

The capsaicin in spicy peppers like jalapenos may have fat-torching powers.

Open-Faced Lox Sandwich
Open-Faced Lox Sandwich
11/21 ,
1 slice pumpernickel bread
2 Tbsp part-skim ricotta
4 oz smoked salmon
2 Tbsp capers
1 1/2 Tbsp minced onions

Layer in the order listed above.

Total: 250 calories

Say (yes to) cheese! The calcium in dairy foods could help stoke your body’s fat-burning power, research shows.

MORE: 5 Ways Cheese Can Help You Lose Weight

Egg Salad Sandwich
Egg Salad Sandwich
12/21 ,
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 ,
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.


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