1.5 cups baby spinach
1/2 cup hard-cooked egg
1/2 cup strawberries
1 ounce crumbled feta cheese
2 Tbsp oil-based dressing
Mix ingredients above and add a whole-wheat roll topping with an olive- or canola-oil based butter and low-fat milk as a beverage.
3 slices ham or turkey
2 slices lowfat Swiss cheese
2 slices whole-wheat bread OR whole-wheat tortilla OR whole-wheat bun
2 Tbsp stone-ground mustard
Lettuce or Kale
Create sandwich. Add 8 oz. low-fat (not sugar-free) yogurt and a piece of fresh fruit.
3 ounces water-packed tuna
1.5 Tbsp olive-oil based mayo
Mix above and spread on two slices toasted whole wheat bread. Top with lettuce and tomato. Add a piece of fresh fruit and a couple of handfuls of baby carrots.
Many of us turn to soup and sandwich as our default. Here are some tips to nutrient-ize your soup and sandwiches!
- Prepare condensed tomato soup with fat-free milk instead of water.
- Stir chopped fresh spinach or frozen veggies into condensed soups.
- Make sandwiches on whole-wheat breads and top with romaine lettuce, tomato slices, cucumbers, onions, and avacodo (my personal favorite topping).