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On days when you need a quick lunch that satisfies, let these sandwich recipes come to the rescue.

All three of these tasty combinations are recommended by dietician Julie Upton, MS, RD, of , since they offer the ideal combination of ingredients to fill you up and help you lose weight.

 

Number One: Turkey and Apple Pita Pocket

Sandwiches

  • 1 small whole wheat pita or 2 slices whole wheat bread
  • 3 ounces turkey breast
  • 2 pieces leaf lettuce
  • 4 pieces thinly sliced apple (save remainder of the apple for a side snack)
  • 1/2 ounce gruyère cheese

Serve sandwich with one six-ounce container of Greek yogurt and the remainder of the apple.

Sandwiches

 

Number Two: Tuna Salad Sandwich

Sandwiches

  • 1 small whole wheat pita or 2 slices whole wheat bread
  • 3 ounces canned light tuna in water
  • 1/4 cup celery, chopped
  • 1/4 cup green onion, chopped
  • 2 tablespoons light mayo (or 1 tablespoon regular mayo)
  • Salt and pepper to taste
  • 2 slices leaf lettuce

Serve with one piece fresh fruit or one cup chopped fruit.

Sandwiches

 

Number Three: Cobb Salad Pocket

Sandwiches

  • 1 small whole wheat pita or 2 slices whole wheat bread
  • 2 cups romaine or mixed greens
  • 1 hard-boiled egg, sliced
  • 2 ounces cooked chicken breast
  • 1/4 cup cherry tomatoes
  • 1/4 cup sliced cucumber
  • 2 tablespoons vinaigrette

Tuck some of your salad into your pita pocket, or simply serve the pita or bread on the side.

Sandwiches

 

 

 

 

 

 

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