1. Start with better bread Keep your grains to 160 calories: Buy bread that contains no more than 80 calories per slice. Many healthy-sounding varieties have over 100 per piece. To avoid sliced-bread boredom, mix it up: Try a wrap, bagel, or pita.
  2. Add protein and produce Follow the rule of threes: Bacon is calorie dense at about 30 calories a strip, so use only three. With lean deli meats—turkey, ham, roast beef, chicken—stick to 3 ounces (about three slices). And always include three types of produce.
  3. Choose flavorful cheese Slice like a Viking. Norwegians invented the cheese slicer, which cuts superthin. Bring home a block of cheese and have two paper-thin slices, for around 50 calories. Try strong flavors like Swiss, pepper Jack, smoked Gouda, and sharp Cheddar.
  4. Pile on the greens Ban iceberg lettuce; it’s bred for shelf life, not taste. Opt for greens with a pungent punch: Arugula, for example, has a nutty flavor and peppery bite. With all these fresh flavors, you won’t need lots of caloric extras like mayo.
  5. Be generous with seasonings Ground pepper from a shaker has virtually no taste. However, when you use a pepper mill, this cheap spice releases its essential oils, adding depth—without calories—to any sweet or savory dish. Inspired by 400 Calorie Fix—get your book copy today!