Sandwiches/Wraps/Sandwich Bowls
If you need a healthy, quick and easy meal that you can eat on the go or prep and take with you, sandwiches or sandwich bowls are a great option!
Protein Ideas
Chicken Breast 112 grams (4 oz)
Calories: 140
Fat: 4 grams
Carbs: 0 grams
Protein: 25 grams
Pulled Pork from pork shoulder roast
112 grams (4 oz)
Calories: 230
Fat: 17 grams
Carbs: 0 grams
Protein: 19 grams
Hillshire Farm Honey Ham 56 grams (2 oz)
Calories: 70
Fat: 2.5 grams
Carbs: 4 grams
Protein: 9 grams
Hillshire Farm Smoked Turkey 56 grams (2 oz)
Calories: 60
Fat: 1.5 grams
Carbs: 2 grams
Protein: 10 grams
Hillshire Farm Chicken Breast 56 grams
Calories: 60
Fat: 1 grams
Carbs: 3 grams
Protein: 9 grams
Lettuce 85 grams (1.5 cups)
Calories: 10
Fat: 0 grams
Carbs: 3 grams
Protein: 1 grams
Crumbled Feta Cheese 28 grams
Calories: 70
Fat: 5 grams
Carbs: 1 grams
Protein: 4 grams
Provolone Cheese 19 grams
Calories: 70
Fat: 5 grams
Carbs: 0 grams
Protein: 5 grams
Bread/Wraps Recommendations
Dave’s Killer Bread Thin Slices
28 grams (1 slice)
Calories: 70
Fat: 1 grams
Carbs: 13 grams
Protein: 3 grams
Mission Carb Balance Flour Tortillas
1 Tortilla (43 grams)
Calories: 70
Fat: 3.5 grams
Carbs: 19 grams
Protein: 6 grams
Sauces/Dressings
Banana Peppers 30 grams
Calories: 5
Fat: 0 grams
Carbs: 1 grams
Protein: 0 grams
Dill Pickles 28 grams
Calories: 5
Fat: 0 grams
Carbs: 1 grams
Protein: 0 grams
White Button Mushroom 100 grams
Calories: 22
Fat: .34 grams
Carbs: 3.3 grams
Protein: 3 grams
Parmesan Cheese 5 grams (2 tbsp)
Calories: 20
Fat: 1.5 grams
Carbs: 0 grams
Protein: 2 grams
Cheddar Cheese 21 grams
Calories: 80
Fat: 7 grams
Carbs: 0 grams
Protein: 5 grams
Blue Cheese Crumbles 28 grams
Calories: 100
Fat: 8 grams
Carbs: 2 grams
Protein: 5 grams
Sara Lee 45 Calorie Bread
44 grams (1 slice)
Calories: 45
Fat: .5 grams
Carbs: 9 grams
Protein: 3 grams
Joseph’s Lavash Flatbread
Entire Flatbread 64 grams
Calories: 120
Fat: 3 grams
Carbs: 16 grams
Protein: 12 grams
Lettuce 85 grams (1.5 cups)
Calories: 10
Fat: 0 grams
Carbs: 3 grams
Protein: 1 grams
Chicken Thighs 112 grams (4 oz)
Calories: 160
Fat: 10 grams
Carbs: 0 grams
Protein: 19 grams
Brisket 112 grams (4 oz)
Calories: 400
Fat: 36 grams
Carbs: 0 grams
Protein: 18 grams
Turkey Pepperoni 30 grams
Calories: 80
Fat: 5 grams
Carbs: 0 grams
Protein: 9 grams
Hillshire Farm Salami 28 grams
Calories: 120
Fat: 10 grams
Carbs: 0 grams
Protein: 6 grams
Tuna Salad
Info below can be different based off of specific ingredients. CLICK HERE for link to specific recipe.
Calories: 115
Fat: 3 grams
Carbs: 3 grams
Protein: 19 grams
Tomatoes 113 grams
Calories: 40
Fat: 0 grams
Carbs: 8 grams
Protein: 0 grams
Avocado 50 grams
Calories: 70
Fat: 7.3 grams
Carbs: .9 grams
Protein: 1 grams
Stubbs BBQ Sauce 33 grams (2 tbsp)
Calories: 30
Fat: 0 grams
Carbs: 7 grams
Protein: 0 grams
Light Mayonnaise 15 grams (1 tbsp)
Calories: 35
Fat: 3.5 grams
Carbs: 1 grams
Protein: 0 grams
Hidden Valley Light Ranch 30 mL (2 tbsp)
Calories: 60
Fat: 5 grams
Carbs: 4 grams
Protein: 0 grams
Balsamic Vinegar 15 mL (1 tbsp)
Calories: 15
Fat: 0 grams
Carbs: 3 grams
Protein: 0 grams
Skirt Steak 112 grams (4 oz)
Calories: 220
Fat: 14 grams
Carbs: 0 grams
Protein: 23 grams
Black Label Bacon 14 grams (2 cooked slices)
Calories: 70
Fat: 5 grams
Carbs: 0 grams
Protein: 5 grams
Great Value Rotisserie Chicken 84 grams
Calories: 250
Fat: 19 grams
Carbs: 0 grams
Protein: 19 grams
Hillshire Farm Roast Beef 56 grams
Calories: 70
Fat: 3 grams
Carbs: 0 grams
Protein: 10 grams
Chicken Salad
Info below can be different based off of specific ingredients. CLICK HERE for link to specific recipe.
Calories: 165
Fat: 5 grams
Carbs: 7 grams
Protein: 24 grams
Toppings Ideas
Yellow Mustard 20 grams
Calories: 12
Fat: .7 grams
Carbs: 1.2 grams
Protein: .8 grams
Judy Z's Light Chipotle Mayo 13 grams (t tbsp)
Calories: 25
Fat: 2 grams
Carbs: 2 grams
Protein: 0 grams
Bean Sprouts 100 grams
Calories: 23
Fat: .7 grams
Carbs: .2 grams
Protein: 4 grams
Black Olives 15 grams
Calories: 15
Fat: 1.5 grams
Carbs: 1 grams
Protein: 0 grams
Red Onion 100 grams
Calories: 44
Fat: 0 grams
Carbs: 10 grams
Protein: 1 grams
Pickled Red Onions 28 grams
Calories: 20
Fat: 0 grams
Carbs: 4 grams
Protein: 0 grams
Shredded Cheddar Cheese 28 grams
Calories: 110
Fat: 9 grams
Carbs: 1 grams
Protein: 7 grams
Swiss Cheese 18 grams
Calories: 70
Fat: 5 grams
Carbs: 0 grams
Protein: 5 grams
American Cheese 21 grams
Calories: 60
Fat: 4 grams
Carbs: 2 grams
Protein: 4 grams
Sourdough Bread
61 grams (1 slice)
Calories: 150
Fat: 1 grams
Carbs: 29 grams
Protein: 5 grams
La Tortilla Factory Flour Tortillas
1 Tortilla (42 grams)
Calories: 70
Fat: 2.5 grams
Carbs: 15 grams
Protein: 5 grams
Salsa 30 grams (2 tbsp)
Calories: 10
Fat: 0 grams
Carbs: 2 grams
Protein: 0 grams
Red Wine Vinegar
Calories: 0
Fat: 0 grams
Carbs: 0 grams
Protein: 0 grams
Cucumber 28 grams
Calories: 4
Fat: 0 grams
Carbs: .9 grams
Protein: .2 grams
Jalapeno’s 100 grams
Calories: 30
Fat: .4 grams
Carbs: 6.5 grams
Protein: .9 grams
Green Olives 15 grams
Calories: 30
Fat: 3 grams
Carbs: 1 grams
Protein: 0 grams
Sun Dried Tomatoes 28 grams
Calories: 72
Fat: 1 grams
Carbs: 16 grams
Protein: 4 grams
Cheeses
Queso 31 grams (2 tbsp)
Calories: 60
Fat: 5 grams
Carbs: 2 grams
Protein: 0 grams
Chick-Fil-A Honey Mustard
33 grams (2 tbsp)
Calories: 60
Fat: 0 grams
Carbs: 14 grams
Protein: 0 grams
Subway Sweet Onion Sauce 38 grams (2 tbsp)
Calories: 80
Fat: 0 grams
Carbs: 18 grams
Protein: 0 grams
Queso 33 grams (2 tbsp)
Calories: 30
Fat: 2 grams
Carbs: 2 grams
Protein: 0 grams