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Simple Salads and Sandwiches for a Healthier 2022

Planning is an important part of eating a healthy diet and losing weight. With our busy lives, a lot of people do not plan their meals in advance. So when we’re hungry, we gravitate toward what’s convenient and available, rather than healthier options. With a little bit of planning, however, it is possible to create a number of meals ahead of time and have them ready, both for at home and at work. Some advanced meal planning and preparation will make it easier to eat healthier and lose weight.

Keep It Simple

When seeking new recipes for weight loss, look for relatively simple meals with fewer ingredients, especially as that means not adding extra calories like butter or oil. This means that a lot of 2022 recipes concentrate on meals based on whole foods and simple ingredients. A great place to start is with salads, because they are easy and versatile, and there are enough variants to make everyone happy.

Hearty Salads to Consider

When preparing salads ahead of time, be sure to thoroughly wash and dry all the produce and keep the ingredients separate to maximize the storage time. Toss in a low-fat or low-calorie dressing, and a salad can make for some easy, healthy meals.

  • The simple green salad can’t be beaten. It can be used as a side dish or as a robust main dist when additional ingredients such as nuts or protein are added.
  • Cobb salad is a favorite for good reason, as it offers more protein and a wider range of ingredients.
  • A quinoa salad is simple to make and offers additional carbs for those in an exercise regimen.

Sandwiches With Substance

If salads aren’t your thing, try a healthy sandwich. They are easy to fix, can be stored, and can be as fulfilling as they are diverse. To make sure you eat your five servings of vegetables, try adding vegetables to most sandwiches. While a grilled cheese sandwich sounds comforting, it doesn’t offer much in the way of nutrition and is not the healthiest. 

Try these recommendations:

  • The standard BLT, or bacon, lettuce, and tomato sandwich is a good start, especially with a few slices of avocado. (Trying to cut calories? Skip the bacon.)
  • A pita works wonders!  Fill the pocket with 3-4 ounces of a low-fat protein like chicken or turkey (if you’re a vegetarian try Tempeh), add hummus or avocado for some healthy fat, then top it off with a nutrient-dense power food such as kale and sprouts. 
  • Burritos and wraps can’t be beaten for convenience, but watch out for additional calories! If you are counting carbohydrates and calories, use lettuce in place of a tortilla. Also use fresh, quality, healthy ingredients because a burrito can go from good to bad with the wrong filling. 

Fresh meal prepping is part of a long-term healthy lifestyle, and is essential for achieving sustainable weight loss. These are great ideas for meals, but don’t forget about planning healthy snacks too! Make sure to have raw vegetables with healthy dips (such as homemade dressing and hummus) to snack on or you will be tempted to reach for chips and other convenience foods that are high in empty calories and saturated fats. Lastly, weight loss is part of a new and healthier lifestyle so remember you are creating healthy habits to last a lifetime.

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