10 Ways to Give Your Sandwich an Upgrade (and Lower Its Calorie Count)

Bread is the base of your sandwich, so make your foundation nutrient-rich by using whole wheat slices to build the best meal possible. Straight talk: eating white bread is almost as bad as eating cake. The processed wheat has been stripped and doesn't contain protein or fiber, so the carbs are quickly absorbed, which can lead to a post-lunch sugar crash. And no one wants to feel sluggish in the afternoon.

Choose a bread that contains the bare minimum of two grams of fiber (but you can likely find a brand with at least five grams), less than four grams of sugar, and that contains no more 110 calories per serving. Find some RD-recommended brands here.

Bread is great, but you can easily cut calories and carbs by opting to skip the top pieces slice on your sandwich. And not every open-faced sandwich needs to be topped with cheese. Try veggie sprouts, micro greens, tomatoes, or cucumbers toppers.

You can turn your favorite tuber into toast and skip the bread altogether! Top sweet potato toast with savory tastes like avocado and hard boiled egg for a gluten-free open faced sandwich. Here are some more variations to try.

Skip the tortilla and wrap up your sandwich with a large collard green. This decreases the carbs and calories, and increases the fiber of your lunchtime feast — a double win! Here are a bunch of our favorite collard wraps for you to check out.

Make the lower-calorie choice when it comes to condiments: mustard contains only 10 calories per tablespoon, while the same amount of mayo contains 100. Plus, we find that mustard adds a little more flavor. More flavor and fewer calories, another double win.

When it comes to adding protein to your sandwich, keep the meat lean and opt for turkey over corned beef. But whatever cold cuts you choose, keep the slices thin to keep the calories down while still enjoying the flavor you want. Clearly, you have to keep the slices on your sandwich to a minimum, too; we suggest four to five.

Yes, cheese is an amazing food. But our love of avocado might be stronger. Try skipping the cheese and put some thinly sliced avocado in your sandwich. You still get the creamy texture of your favorite dairy product, minus the saturated fat that come with cheese. Instead, you'll load up nice dose of heart-healthy monounsaturated fats. Another bonus: a serving of avocado contains three grams of fiber, while cheese is completely free of fiber. Why is fiber good? It helps keep your full for longer.

By swapping Greek yogurt for mayo in your favorite chicken (or egg) salad, you can still enjoy the creamy texture you love but with fewer calories. Plus, the yogurt brings considerably more protein along with some gut-friendly probiotics to your midday meal. Here is a healthy chicken salad recipe for you to try.

Skip the cold cuts and load your sandwich up with veggies: shredded carrots, sliced cucumbers, roasted beet slices, roasted red pepper, avocado — the list goes on and on because just about anything works. Just experiment and have fun. Add some hummus to your sandwich for protein, and you have yourself a bona fide veggie meal. Here's a veggie sandwich recipe to check out, or freestyle your own creation.

Having a bag of chips with your sandwich is fairly standard practice, but as tasty as they are, potato chips are empty calories. Have a side of fruit instead — sliced apple, anyone? Or make a little snack of edamame with sesame seeds. Chances are this protein-rich snack will satisfy your salty cravings.