Build a 400-Calorie Sandwich
Trim calories—and enjoy a satisfying sandwich—with these 5 food swapsBy: The Editors of Prevention
Control Calories to Slim Down
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The best formula for weight loss? Watch calories. And the easiest way for most active women to do that is to eat four 400-calorie meals daily. This also fuels energy and revs metabolism. Here—using a BLT as an example (yes, the B stands for bacon)—we'll teach you the art of constructing the 400-calorie sandwich.
Start with Better BreadBuy bread that contains no more than 80 calories per slice. Many healthy-sounding varieties have over 100 per piece. To avoid sliced-bread boredom, mix it up: Try a wrap, bagel, or pita.
Add Protein and ProduceBacon is calorie dense at about 30 calories a strip, so use only three. With lean deli meats—turkey, ham, roast beef, chicken—stick to 3 ounces (about three slices). And always include three types of produce.
Choose Flavorful CheeseNorwegians invented the cheese slicer, which cuts super-thin. Bring home a block of cheese and have two paper-thin slices, for around 50 calories. Try strong flavors like Swiss, pepper Jack, smoked Gouda, and sharp Cheddar.
Pile on Good-for-You GreensIt's bred for shelf life, not taste. Opt for greens with a pungent punch: Arugula, for example, has a nutty flavor and peppery bite. With all these fresh flavors, you won't need lots of caloric extras like mayo.
Be Generous with SeasoningsGround pepper from a shaker has virtually no taste. However, when you use a pepper mill, this cheap spice releases its essential oils, adding depth—without calories—to any sweet or savory dish.
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