Abs Diet sandwich recipes  

The Midday Meal for Midsection Perfection

Whether you work in an office or at home, whether your biggest stressors involve your boss or your kids, lunch is make-or-break time. In many ways, I think lunch is more treacherous than a busted-out bridge. That's because many of us use lunch as the midday escape from insanity. We stop off at bread places, we drive thru for our kids, we celebrate a big account over Flintstone-sized steaks. We want to get out of the office or out of our house because of all the stressful things that are happening inside. But instead of using lunch as a time to escape--often with a bag of burgers and a box of onion rings--we have to think of lunch as halftime. It's our chance to focus on the game plan, refuel our engines, and pack power in a meal that will carry us through to the day's end.

 

Really, this midday meal (that’s meal number 3 of 6, after the midmorning snack) needs to be a time for us to perform a real gut check. And how you do it: with sandwiches, salads, smoothies, or leftovers from a Powerfood dinner. Your options are endless, and any Abs Diet meal can really serve as your on-the-go, at-the-desk, or post-hoops lunch. .

 

The concept is still the same no matter what you do during your nutritional nooner.

 

The Best of Bread: 6-Pack Sandwiches
Sandwiches used to be simple—a little bread, some jelly, some peanut butter, and you were out the door. Now, it seems like the sandwiches we order are either piled higher than a cell phone tower or dripping with dressings, nouveau mayo, and other sauces loaded with more fat than a plastic surgeon’s trash can. Instead, make your own power meal with these creations that will fill you up without filling you out.

Join the Club
Powerfoods: 5

 

2 slices whole wheat bread, toasted
2 slices reduced-sodium smoked turkey, such as Healthy Choice 

2 leaves romaine lettuce
1 slice low-fat pepper Jack cheese

1/2 avocado, sliced
Toast bread, and top with remaining ingredients.

 

Serves 1

Nutritional information, per serving: 416 calories, 22 g protein, 41 g carbs, 22 g total fat, 5 g saturated fat, 1,148 mg sodium, 11 g fiber

Reuben Reduced
Powerfoods: 5

 

1/4 cup canned sauerkraut, drained
1 tablespoon feta cheese crumbles
1 tablespoon low-fat Thousand Island dressing
2 slices rye bread
2 slices reduced-sodium smoked deli turkey, such as Healthy Choice
1 slice low-fat Swiss cheese

Coat the bottom of a nonstick skillet with cooking spray, and heat over medium heat.
In a small bowl, stir together kraut, feta cheese, and dressing. Spread kraut mixture on one slice of bread. Top with turkey, Swiss cheese, and remaining slice of bread.
Grill for 2 to 3 minutes per side.

Serves 1

Nutritional information, per serving: 335 calories, 23 g protein, 42 g carbs, 9 g total fat, 3 g saturated fat, 1,625 mg sodium, 5 g fiber

Perfect PITA
(People for the Intelligent Treatment of Abdominals)
Powerfoods: 4

 

1 tablespoon barbecue sauce
1/2 cup chopped precooked chicken 

1 whole wheat pita
1 cup chopped romaine lettuce
2 tablespoons diced cucumber
1 tablespoon low-fat ranch dressing

Stir together barbecue sauce and chicken. Microwave for 30 seconds or until hot. Stuff into each pita half.
In a bowl, toss lettuce and cucumber with dressing. Stuff into pitas.

 

Serves 1

Nutritional information, per serving: 421 calories, 40 g protein, 44 g carbs, 10 g total fat, 2 g saturated fat, 734 mg sodium, 6 g fiber

 

Roll of a Lifetime
Powerfoods: 4

3/4 cup diced precooked chicken
2 tablespoons diced onion
2 tablespoons feta cheese crumbles
1 handful romaine lettuce, chopped
1 large whole wheat tortilla
 Salsa for dipping

Arrange chicken, onion, cheese, and lettuce down center of tortilla.
Roll tightly, then cut in half.
Place rolls seam side down on a nonstick skillet heated to medium heat. Grill for 2 to 3 minutes per side. Serve with salsa.

 

Serves 1

Nutritional information, per serving: 397 calories, 56 g protein, 25 g carbs, 10 g total fat, 4 g saturated fat, 493 mg sodium, 3 g fiber

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