Registered dietitian Sharon Richter gives the classic sandwich a makeover by using light mayo and fewer egg yolks and serving it sans bread to cut carbs while keeping the protein count high and flavor rich. Pick up some seasonal fruit to end your lunch on a naturally sweet note, Richter suggests.
Tote-it tip: Pack the egg salad in a sealable container, toss the spinach and tomatoes in a zipper-lock plastic bag, and keep everything chilled until lunch.
4 hard-boiled eggs
8 hard-boiled egg whites
2 tablespoons light mayonnaise
2 tablespoons Dijon mustard
8 cups fresh spinach
2 beefsteak tomatoes, sliced
In a food processor or blender, pulse eggs, egg whites, mayonnaise, and mustard until well mixed, blending for less time if you like chunky egg salad and for more time if you prefer it smoother. Season with salt and pepper. Serve with spinach and tomatoes.
Nutrition score per serving: 187 calories, 7.5g fat (2g saturated), 7g carbs, 15.5g protein, 2g fiber