Wraps, Sandwiches, Burgers, Salads, More

1. Caesar salmon wrap: 307 calories

Why it rules: Low-cal dressing and heart-healthy salmon make this a winning wrap.

Calorie breakdown:

• 1 small whole-wheat pita: 80 calories
• 3 ounces canned salmon: 110 calories
• 2 tablespoons low-calorie Caesar dressing: 32 calories
• 1 tablespoon grated Parmesan cheese: 22 calories
• 1 cup raw spinach: 7 calories

Side snack: ¼ cucumber sliced with 2 tablespoons hummus (56 calories)

2. Crunchy tuna wrap: 384 calories

Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but with a nice dose of extra protein and some probiotics to boot.

Calorie breakdown:

• 1 whole-wheat wrap: 130 calories
• 3 ounces canned tuna: 90 calories
• ¼ cup nonfat Greek yogurt: 30 calories
• ½ celery stalk, chopped: 5 calories
• 3 slices roasted red peppers: 30 calories
• 1 cup raw spinach: 7 calories
• 1 squeeze of lemon juice:

Side snack: 1 cup cherries (90 calories)

3. Turkey wrap: 365 calories

Why it rules: Turkey is a tasty and lean source of protein. Bonus points for choosing the low-sodium kind.

Calorie breakdown:

• 1 whole-wheat wrap: 130 calories
• 3 slices deli turkey: 90 calories
• 2 tablespoons hummus: 60 calories
• 1 tablespoon goat cheese: 60 calories
• 1 handful baby spinach: 5 calories

Side snack: 9 multigrain pita chips (130 calories)

4. Tangy shrimp and avocado wrap: 377 calories

Why it rules: Shrimp is a filling, low-calorie lunch option that pairs well with our beloved avocado.

Calorie breakdown:

• 1 whole-wheat wrap: 130 calories
• 6 precooked shrimp, chopped: 42 calories
• ¼ avocado, sliced: 60 calories
• ¼ cucumber, sliced: 15 calories
• ¼ cup Greek yogurt: 30 calories
• 1 squeeze lemon juice:
• Garlic, salt, and pepper to taste

Side snack: 8 mixed olives (100 calories)

5. Spicy black bean burrito: 365 calories

Why it rules: Black beans are an awesome source of fiber.

Calorie breakdown:

• 1 whole-wheat wrap: 130 calories
• ¼ cup black beans: 60 calories
• ¼ avocado, sliced: 60 calories
• ¼ small red onion, sliced: 10 calories
• 1 teaspoon hot sauce: 5 calories

Side snack: 10 baked tortilla chips with ¼ cup salsa (100 calories)

6. Herbed cheese and tomato sandwich: 398 calories

Why it rules: Cottage cheese is an awesome source of calcium and protein!

Calorie breakdown:

• 1 English muffin: 120 calories
• ¼ cup low-fat cottage cheese: 40 calories
• 2 slices tomato: 10 calories
• ¼ avocado, sliced: 68 calories
• 1 tablespoon spicy brown mustard: 5 calories
• 1 leaf butter lettuce: 5 calories
• 1 tablespoon chives, chopped:
• Garlic powder to taste:

Side snack: 1 small banana and 1 square of dark chocolate (130 calories)

7. Spiced chickpea pita: 350 calories

Why it rules: It’s a spin on a traditional falafel sandwich without fried chickpeas.

Calorie breakdown:

• 1 whole-wheat pita: 80 calories
• ½ chicken breast: 100 calories
• ¼ cup chickpeas: 70 calories
• ¼ cup Greek yogurt: 30 calories
• 1 sprinkle parsley:
• 1 sprinkle oregano:

Side snack: 1 large peach (70 calories)

8. Grilled cheese with tomato and turkey: 345 calories

Why it rules: This healthier version of a grilled cheese has no butter and adds turkey for extra protein.

Calorie breakdown:

• 2 slices whole-wheat bread: 180 calories
• 3 slices deli turkey: 90 calories
• 1 slice provolone: 70 calories
• 1 small spritz olive oil spray (to grease pan or panini press!): 5 calories

Side snack: 1 small apple (60 calories)

9. Grilled chicken and cheese sandwich: 395 calories

Why it rules: Low-calorie mayo has about 60 fewer calories per tablespoon than the regular stuff.

Calorie breakdown:

• 2 slices whole-wheat bread: 180 calories
• ½ chicken breast, sliced: 100 calories
• 1 slice Swiss cheese: 70 calories
• 1 tablespoon low-calorie mayo: 32 calories
• 2 slices tomato: 10 calories
• 1 leaf butter lettuce: 5 calories

Side snack: ¼ cucumber, sliced, with 2 tablespoons hummus (75 calories)

10. Veggie sub: 380 calories

Why it rules: Get your daily serving of fresh veggies and then some with this flavorful sandwich.

Calorie breakdown:

• 1 (6-inch) whole-wheat sub roll: 220 calories
• 2 tablespoons hummus: 60 calories
• ¼ cucumber, sliced: 15 calories
• 1 small tomato, sliced: 10 calories
• 5 black olives, halved: 40 calories
• ½ carrot, shredded: 30 calories
• 1 handful alfalfa sprouts: 5 calories

Side snack: 1 large handful sweet potato chips (80 calories)

11. Curried chicken pita with cranberries and pear: 375 calories

Why it rules: No mayo is needed for this tasty chicken salad. Greek yogurt to the rescue.

Calorie breakdown:

• 1 whole-wheat pita: 80 calories
• ½ chicken breast, diced: 100 calories
• ¼ cup nonfat Greek yogurt: 30 calories
• 2 tablespoons dried cranberries: 45 calories
• ½ pear, diced: 45 calories
• 1 teaspoon honey mustard: 5 calories
• ½ teaspoon curry powder:
• 1 squeeze lemon juice:

Side snack: The other half of the pear used in the salad! (45 calories)

12. Egg, tomato, and avocado sandwich: 385 calories

Why it rules: This sandwich is leaner and greener than a traditional bacon, egg, and cheese. And delicious any time of day.

Calorie breakdown:

• 1 English muffin: 120 calories
• 1 large egg, fried: 75 calories
• 1 teaspoon olive oil: 40 calories
• ¼ avocado, sliced: 60 calories
• 2 slices tomato: 10 calories

Side snack: 1 medium apple (80 calories)

13. Ham, pear, and Swiss sandwich: 395 calories

Why it rules: Deli ham is leaner than Christmas dinner baked ham but still packed with protein. Choose a low-sodium version.

Calorie breakdown:

• 2 slices whole-wheat bread: 180 calories
• 3 slices deli ham: 100 calories
• 1 slice Swiss cheese: 70 calories
• ½ pear, sliced: 45 calories
• 1 teaspoon honey mustard: 5 calories

Side snack: ¾ cup apple chips (80 calories)

14. TBLT: 375 calories

Why it rules: Turkey bacon is leaner than traditional pork bacon, but it’s still full of crispy deliciousness.

Calorie breakdown:

• 2 slices whole-wheat bread: 180 calories
• 3 slices turkey bacon: 130 calories
• 2 slices tomato: 10 calories
• 1 leaf romaine lettuce: 5 calories
• 1 tablespoon low-fat mayo: 50 calories

Side snack: 2 pretzel rods with 1 tablespoon Dijon mustard (100 calories)

15. Roast beef and horseradish sandwich: 385 calories

Why it rules: Your co-workers will envy this tasty and hearty lunch that has a boost of calcium. (Thanks, mozzarella!)

Calorie breakdown:

• 2 slices whole-wheat bread: 180 calories
• 2 slices deli roast beef: 100 calories
• 1 thick slice fresh mozzarella cheese: 70 calories
• 1 tablespoon horseradish sauce: 30 calories
• 1 leaf romaine lettuce: 5 calories

Side snack: 1 large peach (70 calories)

16. Better PB&J: 390 calories

Why it rules: Make it an AB&J! Almond butter is a great swap for peanut butter if you’re allergic or not a fan — or just for a change of pace.

Calorie breakdown:

• 2 slices whole-wheat bread: 180 calorie
• 2 tablespoons almond butter: 190 calories
• 1 tablespoon reduced-sugar jelly: 20 calories

Side snack: ½ cup plain Greek yogurt with ¼ cup fresh blueberries (91 calories)

17. Pizza burger: 360 calories

Why it rules: Say “so long” to cravings for greasy pizza, thanks to this protein-filled veggie burger.

Calorie breakdown:

• 1 whole-wheat bun: 90 calories
• 1 veggie burger patty: 100 calories (Note: Amounts vary according to brand)
• 2 slices fresh mozzarella cheese: 140 calories
• 2 tablespoons marinara sauce: 40 calories

Side snack: 1 orange (85 calories)

18. Hawaiian veggie burger: 475 calories

Why it rules: Avocado is a great swap for mayonnaise because it’s full of fiber and monounsaturated fats.

Calorie breakdown:

• 1 whole-wheat bun: 90 calories
• 1 veggie burger patty: 100 calories (Note: Amounts vary according to brand)
• ¼ avocado, mashed: 57 calories
• 1 slice pineapple: 28 calories
• 2 tablespoons BBQ sauce: 53 calories
• 1 cup alfalfa sprouts: 8 calories

Side snack: 1 ounce sweet potato chips (139 calories)

19. Mediterranean burger: 400 calories

Why it rules: Subbing turkey for the traditional beef cuts calories without sacrificing flavor.

Calorie breakdown:

• 1 whole-wheat bun: 90 calories,
• 1 turkey burger patty: 140 calories
• 2 tablespoons feta cheese: 50 calories
• 2 slices tomato: 10 calories
• 1 round slice red onion: 5 calories
• 1 handful spinach: 5 calories

Side snack: 5 Kashi 7-grain crackers with 1 stick reduced-fat string cheese (100 calories)

20. Veggie patty with over-easy egg: 390 calories

Why it rules: Filled with protein and healthy fats, this veggie and cheese combo will satisfy even the heartiest of appetites.

Calorie breakdown:

• 1 veggie burger patty: 100 calories (Note: Amounts vary according to brand)
• 1 slice cheddar cheese: 70 calories
• 1 large egg, over-easy, cooked with olive-oil spray: 80 calories
• ¼ avocado, sliced: 60 calories

Side snack: 1 medium apple (80 calories)

21. Greek pita salad: 368 calories

Why it rules: Protein-packed chickpeas and naturally lower-fat feta cheese spice up this salad.

Calorie breakdown:

• 1 cup romaine lettuce: 8 calories
• ½ whole-wheat pita, sliced: 40 calories
• ¼ cup feta cheese: 100 calories
• ¼ cup chickpeas: 70 calories
• ½ cucumber, sliced: 30 calories
• ¼ small red onion, chopped: 10 calories
• 2 tablespoons Greek dressing: 110 calories

Side snack: 10 baby carrots with 2 tablespoons hummus (100 calories)

22. Strawberry spinach salad: 382 calories

Why it rules: Strawberries are filled with antioxidants and can sweeten up a tangy salad.

Calorie breakdown:

• 1 cup spinach: 7 calories
• 1 cup strawberries, sliced: 50 calories
• 1 thick slice fresh mozzarella cheese: 70 calories
• 2 tablespoons pine nuts: 110 calories
• 1 cup blanched broccoli: 30 calories
• 1 tablespoon olive oil: 110 calories
• 1 teaspoon balsamic vinegar: 5 calories
• 1 squeeze lemon juice:

Side snack: 2-inch slice of whole-grain baguette (140 calories)

23. Garden pasta salad: 395 calories

Why it rules: Whole-wheat pasta is a higher-fiber substitute for regular pasta.

Calorie breakdown:

• ½ cup whole-wheat pasta: 110 calories
• ½ chicken breast, sliced: 100 calories
• 1 thick slice fresh mozzarella cheese: 70 calories
• 4 Kalamata olives, sliced: 60 calories
• ½ green pepper, sliced: 10 calories
• ½ carrot, shredded: 30 calories
• 2 tablespoons low-calorie Italian dressing: 15 calories

Side snack: 1 whole-wheat pita, toasted and rubbed with a garlic clove (80 calories)

24. Lentil salad with poached eggs: 390 calories

Why it rules: Lentils are a superfood thanks to their hefty dose of protein and antioxidants!

Calorie breakdown:

• ½ cup canned lentils: 120 calories
• ½ cup spinach, sautéed with 1 teaspoon olive oil: 50 calories
• 2 large eggs, poached: 150 calories
• ¼ avocado, sliced: 60 calories
• 2 slices tomato: 10 calories

Side snack: 15 mini pretzel sticks with 2 tablespoons fat-free cream cheese (100 calories)

25. Sprout ’n’ spinach salad: 381 calories

Why it rules: This salad is packed with two of our favorite superfoods — spinach and avocado.

Calorie breakdown:

• 2 cups baby spinach: 14 calories
• ½ avocado, diced: 120 calories
• 1 handful alfalfa sprouts: 5 calories
• ½ orange bell pepper, diced: 12 calories
• ½ carrot, grated: 30 calories
• 2 tablespoons hummus mixed with 1 tablespoon olive oil: 170 calories

Side snack: ½ apple and 1 low-fat cheese stick (110 calories)

26. Tarragon chicken salad: 400 calories

Why it rules: Walnuts are filled with good fats that can help boost brainpower.

Calorie breakdown:

• 1 cup spinach: 7 calories
• ½ chicken breast, sliced: 100 calories
• ¼ cup Greek yogurt: 30 calories
• ¼ cup walnuts: 160 calories
• ¼ cup dried cranberries: 90 calories
• 1 stalk celery, chopped: 5 calories
• 2 slices tomato: 10 calories
• 1 tablespoon fresh tarragon, chopped:
• 1 squeeze lemon juice:

Side snack: 1 whole-wheat pita (80 calories)

27. Sweet potato and shiitake mushroom salad: 485 calories

Why it rules: Sweet potatoes are filled with fiber and vitamins.

Calorie breakdown:

• 1 cup raw spinach: 7 calories
• 1 medium cooked sweet potato, sliced: 100 calories
• 4 shiitake mushrooms, sliced and sautéed: 40 calories
• ¼ cup feta cheese: 100 calories
• 2 slices medium tomato: 8 calories
• 1 tablespoon olive oil: 119 calories
• 1 tablespoon Dijon mustard: 10 calories
• 1 squeeze lemon juice:

Side snack: 1 cup halved strawberries and ½ medium banana, sliced (101 calories)

28. Chicken and rice stir-fry bowl: 380 calories

Why it rules: Brown rice is richer in fiber and protein than white rice, which has had its bran and germ removed.

Calorie breakdown:

• ½ cup ready-made brown rice: 100 calories
• ½ chicken breast, sliced: 100 calories
• 4 shiitake mushrooms, sliced: 40 calories
• ½ red pepper, sliced: 10 calories
• ½ green pepper, sliced: 10 calories
• ¼ small red onion, sliced: 10 calories
• 1 tablespoon olive oil: 110 calories

Side snack: ¼ cup boiled edamame with 1 teaspoon soy sauce (100 calories)

29. Rice ’n’ refried beans bowl: 400 calories

Why it rules: Pinto beans are a great source of fiber and iron.

Calorie breakdown:

• ½ cup ready-made brown rice: 100 calories
• ½ cup canned pinto beans, mashed: 130 calories
• ¼ avocado, sliced: 60 calories
• ¼ small red onion, sliced: 10 calories
• 1 plum tomato, diced: 10 calories

Side snack: 10 baked tortilla chips (90 calories)

30. Stuffed sweet potato: 365 calories

Why it rules: Greek yogurt is a healthier swap for sour cream to top this stuffed sweet potato.

Calorie breakdown:

• 1 cooked sweet potato, sliced: 100 calories
• 3 slices cooked turkey bacon, crumbled: 130 calories
• ¼ cup Greek yogurt: 30 calories
• ½ scallion, chopped: 5 calories

Side snack: 5 multigrain crackers with 1 stick reduced-fat string cheese (100 calories)

31. Mediterranean platter: 370 calories

Why it rules: Baba ghanoush (roasted eggplant) is a tasty alternative to fatty dips.

Calorie breakdown:

• 1 whole-wheat pita, sliced: 80 calories
• ¼ cup hummus: 150 calories
• ¼ cup baba ghanoush: 100 calories
• 5 black olives: 40 calories

Side snack: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey (120 calories)

32. Healthy stir-fried rice: 365 calories

Why it rules: DIY fried rice with olive oil is way healthier than any Chinese takeout, especially if you use brown rice.

Calorie breakdown:

• ½ cup ready-made brown rice: 100 calories
• 1 egg, scrambled with 1 teaspoon olive oil: 115 calories
• 4 baby bella mushrooms, sliced: 40 calories
• 1 cup broccoli, chopped: 30 calories
• ½ carrot, chopped: 30 calories
• ¼ small red onion, sliced: 10 calories
• 1 teaspoon sesame oil: 40 calories

Side snack: Tropical fruit salad with 1 kiwi and ½ large orange (90 calories)

33. 3-bean salad with kale: 350 calories

Why it rules: Fiber-filled beans and vitamin-rich kale make this a winning meal.

Calorie breakdown:

• 1 cup kale, massaged: 30 calories
• 1 squeeze lime juice:
• 1 squeeze lemon juice:
• ¼ avocado, chopped: 60 calories
• ¼ cup black beans: 55 calories
• ¼ cup white beans: 50 calories
• ¼ cup kidney beans: 50 calories

Side snack: 5 multigrain crackers with 1 stick reduced-fat string cheese (100 calories)

34. Fresh mozzarella and tomato salad: 345 calories

Why it rules: The health benefits of tomatoes include helping to reduce your risk of cardiovascular disease and certain cancers.

Calorie breakdown:

• 3 thick slices fresh mozzarella cheese: 210 calories
• 2 plum tomatoes, sliced: 20 calories
• 3 basil leaves:
• 1 tablespoon olive oil: 110 calories
• 1 teaspoon balsamic vinegar: 5 calories

Side snack: 2-inch slice whole-grain baguette, toasted (140 calories)

35. Healthier cobb salad: 382 calories

Why it rules: Skipping the commercial bottled dressing and opting for turkey bacon leans up this filling salad.

Calorie breakdown:

• 1 cup romaine lettuce: 8 calories
• ½ chicken breast, sliced: 100 calories
• 2 slices cooked turkey bacon, crumbled: 87 calories
• ¼ avocado, sliced: 60 calories
• 1 hard-boiled large egg, sliced: 75 calories
• 1 tablespoon crumbled blue cheese: 37 calories
• 1 tablespoon balsamic vinegar: 15 calories

Side snack: KIND bar of your choice: 180 calories

Need to up those calories even more? Add a handful of nuts, a slice of cheese, or a hard-boiled egg to the plate. Nutrition facts in this article come from USDA Food Data Central.