5 Ways to Cut 100 Calories: Sandwiches

by in Cut 100 Calories, September 20, 2011
making a sandwich
Cut (at least!) 100 calories from your lunch by making some easy sandwich swaps.

Packing your own lunch can save money and calories. Here are 5 ways to cut 100 calories when you pack up sandwiches.

Sandwich 1Tuna, Chicken or Egg Salad
Pitfall: Too much mayo
Smarter Sandwiches: Each tablespoon of mayo has 90 calories. These salad options can be nutritious and high in protein, but you need to watch the fat. Trim these salads by down-sizing the scoops of mayo or replacing half with nonfat Greek yogurt like in this recipe for 5-ingredient chicken salad.

Sandwich 2: Subs and Hoagies
Pitfall: Too much bread
Smarter Sandwiches: A 12-inch sub roll averages 450 calories, while 2 slices of bread will only set you back about 200. Choose whole grain breads for extra protein and fiber. Already use bread for your sandwiches? You can save 70 calories by opting for an English muffin instead.

Sandwich 3: Classic Deli Sandwich
Pitfall: Pounds of deli meat
Smarter Sandwiches: Deli meats like roasted turkey and ham average about 30 calories per ounce. Instead of loading up with a half pound of meat (it’s easier to do than you might think), keep portions to 3-4 ounces max and add lots of fresh veggies instead.

Sandwich 4: Grilled Cheese
Pitfall: Cheesy explosion
Smarter Sandwiches: Each slice of cheese has 80 to 100 calories. Use one slice less or switch to a low-fat version – they average about 50 to 60 calories per slice.

More tips for lightening up grilled cheese

Option 5: Chicken Cutlet
Pitfall: Fried chicken
Smarter Sandwiches: A 5-ounce piece of fried chicken breast typically has a minimum of 300 calories. Opting for a 4 to 5-ounce piece of grilled or roasted chicken breast will save at least 100 calories.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

You Might Also Like:

More posts from .

Similar Posts

5 Ways to Cut 100 Calories: Thanksgiving Dinner

There’s no shortage of extra calories at the Thanksgiving table.  While we’d never tell you not to indulge, these effortless options can shave more than 500 calories off your holiday meal. Option 1: Meaty Stuffing Pitfall: Big portions of high-fat meats Healthier Holiday Meal: Each ounce of bacon or sausage has 100 calories – slimRead more

Comments (240)

  1. sacramento ac repair…

    [...]here are some hyperlinks to web-sites that we link to for the reason that we think they may be really worth visiting[...]…

  2. paintless dent removal – bryanpdr.com…

    [...]Here are some of the web-sites we suggest for our visitors[...]…

  3. paintless dent repair training -learnpaintlessdentremoval.com…

    [...]one of our visitors recently recommended the following website[...]…

  4. payday loans direct lender…

    [...]just beneath, are a lot of entirely not connected web pages to ours, having said that, they may be certainly really worth going over[...]…

  5. health and wellness speaker…

    [...]Every when inside a while we opt for blogs that we read. Listed beneath are the most up-to-date web sites that we pick out [...]…

  6. Lloyd Irvin Rape…

    [...]Every as soon as in a though we pick out blogs that we study. Listed beneath would be the newest web pages that we decide on [...]…

  7. link says:

    link…

    [...]Here are a number of the web-sites we recommend for our visitors[...]…

  8. Homologacion de vehiculos…

    [...]Every the moment in a when we pick out blogs that we read. Listed beneath are the most current sites that we pick out [...]…

  9. paintless dent removal…

    [...]Every once in a while we decide on blogs that we study. Listed beneath are the most current web sites that we pick [...]…

  10. antioxidant benefits of drinking water…

    [...]here are some links to web sites that we link to for the reason that we believe they are really worth visiting[...]…

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>