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Author: St. Pan
Article source:
 Page 1 from 1

By the time noon rolls around, it may seem too easy to head to nearest pizza joint. But hold up: We have 5 healthy sandwiches that are 400 calories or less and can be made in no time!

And for those who need a little more fuel to keep on going, each meal also includes an optional side snack to keep
anyone’s belly full (up to 500 calories).

So say sayonara to take-out or hours slaving at the kitchen — with these options, nobody will go hungry (or unhealthy) again.

1. Herbed Cheese and Tomato Sandwich
: 398 calories

Why it rules: 

Cottage cheese is an awesome low-fat source of protein!

1 English muffin:  120 calories ¼ cup low-fat cottage cheese: 40 calories

2 slices tomato: 10 calories

 avocado, sliced: 68 calories

1 tablespoon spicy brown mustard: 5 calories

1 leaf butter lettuce: 5 calories

1 tablespoon chives, chopped: <1 calorie

Garlic powder to taste: <1 calorie

Side Snack: 1 small banana and one square of dark chocolate (130 calories)

2. Crunchy Tuna Wrap
: 382 calories

Why it rules:

Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!

1 whole-wheat wrap: 130 calories

½ a 6oz.-can of tuna: 90 calories

¼ cup non-fat Greek yogurt: 30 calories

½ a celery stalk, chopped: 5 calories

3 slices roasted red peppers: 30 calories

1 handful of baby spinach: 5 calories

1 squeeze of lemon juice: <1 calorie

Side Snack: 1 cup cherries (90 calories)

3. Mediterranean Burger:
 400 calories

Why it rules: 

Subbing turkey for the traditional beef saves some calories without sacrificing flavor

1 whole-wheat bun: 90 calories

1 turkey burger patty:
 140 calories

2 tablespoons feta cheese: 50 calories

2 slices tomato: 10 calories

1 round slice red onion: 5 calories

1 handful spinach: 5 calories

Side Snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

4. Spiced Chickpea Pita: 350 calories

Why it rules:
Try this spin on a traditional falafel sandwich without fried chickpeas.

1 whole-wheat pita: 80 calories

½ a
 chicken breast: 100 calories

¼ cup chickpeas: 70 calories

¼ cup Greek yogurt: 30 calories

1 sprinkle parsley: <1 calorie

1 sprinkle oregano: <1 calorie

Side Snack: 1 large peach (70 calories)

5. Caesar Salmon Wrap:
 364 calories

Why it rules:
 Light dressing and heart-healthy salmon make this a winning wrap.

1 whole-wheat pita: 80 calories

1 5oz.-can of salmon:
 120 calories

2 tablespoons light Caesar dressing: 60 calories

1 tablespoon grated parmesan cheese: 25 calories

1 handful spinach: 5 calories

Side Snack:
 ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)


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