Pack a sandwich for lunch to save time. Take a walk outside or chat with a friend instead of standing in line at the cafeteria. Save money while supporting your health -- restaurant fare and convenience store food are typically high in sodium, fat and sugar and double the cost of lunch. Homemade sandwiches allow for endless combinations of ingredients, so you can eat what you like while staying healthy.
Meat Combinations
Try a lean roast beef sandwich with shredded carrots, lettuce and low-fat mayonnaise. Preserve freshness by packing vegetables separately and adding moist condiments such as mayonnaise just before you eat your sandwich. Pack a smoked chicken breast sandwich with Munster cheese, Italian dressing and spring mix greens. Eat a pulled pork sandwich with low-sodium barbeque sauce, apple slices and green leaf lettuce. Add cranberry sauce and pecans to a turkey sandwich. Try a tuna salad sandwich.
Bread
Use a variety of breads, such as whole wheat, multigrain, rye or cracked wheat. For a change, try a different type of sandwich wrapping such as whole corn tortillas, pita pockets, corn bread, herbed baguettes, cheese biscuits, muffins or bagels. Try eating a muffin sandwich with peanut butter and fruit or a Mexican-style sandwich with baked beans and salsa on corn bread. Reheat leftover casseroles, vegetables or cooked lean meats and put them between two slices of hearty whole-grain bread. Choose whole grains over white bread, because whole grains have more fiber, vitamins and minerals. If you want to eat cheese biscuits or muffins, choose low-fat and low-sugar versions, or eat them in smaller portions to reduce calorie intake. Try a low-fat bran muffin instead of a chocolate chip muffin, for example.
Vegetarian
Reheat curry vegetables and eat them rolled up in Indian bread called naan. Steam vegetables and toss them with olive oil and fresh herbs such as basil, cilantro or parsley, and eat them between two slices of whole wheat bread. Try a chunky peanut butter, honey and banana sandwich. Cover two pieces of crusty whole grain bread with homemade bruschetta and mozzarella cheese. Spread low-fat cream cheese on a whole wheat bagel and top it with pecans and raisins.
Sandwich Toppings
Add a variety of sandwich toppings to change things up, but use condiments in moderation because they add calories, fat and sugar. Try homemade or low-fat versions of salad dressings, including ranch, Italian, thousand island, oil and vinegar, honey mustard, French, green goddess, garlic and herb, shiitake and sesame vinaigrette, ginger and sesame, or dill and herb. Use as little as 1 tsp. of dressing to reduce calories. Use fruit and vegetable toppings such as mint chutney, lemon zest, avocado slices, onions, cucumber, hummus and sprouts.
Cheese
Experiment with different cheeses, such as American, Swiss, brie, Manchego, havarti, Gruyere, blue cheese, pepper jack, feta crumbles or grated Parmesan. Choose reduced-fat cheese such as Neufchâtel, low-fat cottage cheese or part-skim cheddar to reduce saturated fat. Use only one slice or 1 tbsp. of spreadable cheese to add flavor without excess calories.
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