As seen on March 28th, 2013 on:
written by The Nutrition Twins,
When clients first come to us for help losing weight, they typically think sandwiches are off limits. So they’re always thrilled to hear that they can drop pounds while enjoying their favorite sammies, wraps, and burritos.
Today we wanted to share four sandwich recipes that serve up a winning combination for weight loss. All have about 350 calories, as well as energy-revving carbohydrates, hunger-quenching protein and fiber, and plenty of nutrients and antioxidants to boot. Oh yeah, and they taste good!
The Weight Loss Burrito
- 1 small whole wheat tortilla (100-calorie) or ½ of a larger tortilla
- ½ cup kidney or black beans
- 1 ounce low-fat shredded cheese
- ½ cup shredded lettuce
- ½ cup chopped tomato
Directions: Place the beans on the tortilla and sprinkle cheese on the top. Toast it in the toaster oven or bake at 350 degrees until the cheese melts. Sprinkle lettuce and tomato on top. Wrap up into a burrito or simply dive in and eat it open-faced.
**Note: You can microwave this burrito too but it will have a softer texture, not a crispy one
For a complete meal, serve with: Two kiwis or ½ mango (both fruits offer loads of antioxidants, fiber, and nutrients)
The Peanut Butter, Apple and Bacon Sandwich
Yes, you read correctly! Anything that feels like a treat (like turkey bacon and peanut butter included) will help to keep you on the healthy eating track. Treating yourself halts feelings of deprivation and prevents the binges that come along with them.
- 1 whole wheat or oat bran English muffin whole wheat bread
- 1 tablespoon peanut butter
- 2 slices turkey bacon
- 1 small sliced apple
Directions: Prepare the turkey bacon according to the package directions. Toast the muffin. Spread peanut butter on one half, and then layer it with bacon and apple slices. Put the other muffin half on top and go to town.
Serve with: Greens with balsamic vinegar
The Mediterranean Tuna Pocket
This meal is a dieter’s dream. It offers protein-rich tuna, feta cheese, and yogurt, the olives make it feel very decadent. Not to mention, the veggies add a fiber boost.
- 100-calorie whole-wheat pita pocket or 1/2 larger whole wheat pocket (energy-boosting carbs)
- 3 ounces canned tuna in water
- 2 tablespoons chopped olives
- 2 leaves romaine lettuce
- 3 slices chopped tomato
- 1/4 cup chopped cucumber
- 1 tablespoon crumbled feta cheese
- 1/2 fresh juice from a lemon
Directions: Mix tuna with olives, cucumber, tomato, feta and lemon juice. Line pita with lettuce and add tuna mixture.
Serve with: 6 ounces of non-fat Greek yogurt
The Turkey, Hummus and Avocado Wrap
The hummus and avocado make for a rich, creamy wrap. Plus, the combination of protein and fat in the avocado, turkey, and hummus will fill you up. For some variety, use a red pepper hummus one day and a garlic hummus the next.
- 100 calorie whole wheat wrap (or half of larger wrap)
- 3 ounces sliced turkey, fresh sliced or low-sodium
- 2 tablespoons hummus
- 1-1/2 ounces sliced avocado
Directions: Spread hummus in the center of the wrap. Place turkey on the hummus and top with sliced avocado. Roll up the wrap and enjoy.
Serve with: ½ cup of carrot slices
Which of these meals sounds best to you?
For more nutrition guidance and a ‘get healthy’ plan, please check out the “The Nutrition Twins Veggie Cure“
Published on Fitbie on March 28, 2013