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Abs Diet: Healthy Sandwich Recipes  

The Package Deal: 6-Pack Breakfast Sandwiches
Most of us think of sandwiches as borderline junk food--great, fleshy slabs of meat slathered in mayo and wedged between two slices of bread. But with the right ingredients, this lunchtime favorite can deliver a knuckle sandwich to your weight worries. Packed with eggs, lean meats, and whole grains, a sandwich can give you a healthy hit of protein, vitamins, minerals, and fiber--and be finished within just a few bites.

 

Raisin the Stakes
Powerfoods: 3

1 whole wheat toaster waffle
 2 tablespoons peanut butter
 2 tablespoons raisins or Craisins (dried, sweetened cranberries)

Prepare waffle according to package directions. Spread peanut butter on waffle, top with raisins or Craisins, cut in half, and stack.

 

Serves 1

Nutritional information, per serving: 349 calories, 12 g protein, 33 g carbs, 21 g total fat, 4 g saturated fat, 134 mg sodium, 4 g fiber

 

The Sinless Sandwich
Powerfoods: 3

1 whole wheat toaster waffle
2 slices Canadian bacon
1 slice low-fat Cheddar cheese

Prepare waffle according to package directions. Place bacon in center, top with cheese, cut in half, and stack.

 

Serves 1

Nutritional information, per serving: 223 calories, 20 g protein, 15 g carbs, 9 g total fat, 4 g saturated fat, 881 mg sodium, 1 g fiber

Maple Melt
Powerfoods: 2

 

1 whole wheat toaster waffle
1 microwaveable turkey or lite pork sausage patty, cooked
1 drizzle maple syrup

Prepare waffle according to package directions. Place heated sausage patty in center, drizzle with syrup, cut in half, and stack.

 

Serves 1

 

Nutritional information, per serving: 220 calories, 12 g protein, 30 g carbs, 6 g total fat, 2 g saturated fat, 512 mg sodium, 1 g fiber

 

Black Forest Breakfast
Powerfoods: 3

 

1 whole wheat toaster waffle
1 tablespoon cranberry relish 

3 slices deli turkey

Prepare waffle according to package directions. Spread cranberry relish on waffle, top with turkey, cut in half, and stack.

 

Serves 1

 

Nutritional information, per serving: 225 calories, 20 g protein, 23 g carbs, 6 g total fat, 1 g saturated fat, 902 mg sodium, 1 g fiber

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