1. Brie, Apple, and Sweet Fig Sandwich
It's not easy to find a grab-and-go sandwich under 400 calories with less than 500mg of sodium, but this one fits the bill, says Samantha Lynch, R.D., owner of Samantha Lynch Nutrition in New York City. Plus, it's incredibly tasty! "This sandwich brought back memories of when I was a child and my mom would make me raisin bread. It has the comforts of home with something sweet (apples and fig spread) and a little salt (from the cheese)." Weighing in at only 320 calories, 9g fat (5g saturated fat), 41g carbohydrates, 2g fiber, and 11g protein, this sandwich also provides 20 percent of your daily recommended dose of iron.
Lynch loves this warm, filling flatbread made with grilled zucchini, onions, peppers, and tangy feta cheese because it's not only under 400 calories, but it's also topped with fiber- and antioxidant-packed veggies. This sophisticated sandwich serves up 20 percent of your daily dose of iron and 15 percent of your calcium and vitamin C for only 390 calories, 10g fat (4g saturated fat), 53g carbohydrate, 5g fiber and 19g protein.
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