2 pieces reduced-calorie, whole-grain bread (with no more than 50 calories per slice)

6 oz canned light tuna, packed in water, drained well

2 tsp low-fat mayonnaise

2 tsp minced onion

4 tomato slices

4 onion slices

pickles (optional)

4 tbs reduced-fat shredded cheese, any variety

Preheat the broiler and lightly toast the bread.

Mash the tuna with the mayonnaise and minced onion.

Spread the tuna mixture evenly over each slice of bread and top each with 2 tomato slices, 2 onion slices, pickles, if desired, and 2 tbs cheese. Place back under the broiler until the cheese is hot and bubbly. Enjoy open-faced.

1 serving 365 calories

1/2 onion, thinly sliced

1 clove garlic, minced (or 1/4 tsp garlic powder)

2 c kale, thinly chopped and packed tightly

2 slices reduced-calorie whole-grain bread (with no more than 50 calorie per slice)

2 sliced reduced-fat pepper jack OR provolone cheese

Liberally coat a skillet with nonstick cooking spray, add the onion, and saute over med-high heat until caramelized, 8-10 minutes. Stir frequently to avoid burning.

Add the garlic and kale to the skillet and cook, stirring frequently, until kale has wilted significantly, about 2 minutes.

Preheat the broiler and toast the bread.

Divide the kale mixture evenly between the two slices of toast. Add a slice of cheese on top of the veggie mixture and pop under the broiler until the cheese is melted, 1-2 minutes.

Cut each slice in half and enjoy open-faced.

2 servings 163 calories per serving

6 oz canned light tuna, packed in water, drained well

2 tbs diced avocado

2 tbs diced red bell pepper

1 tbs diced red onion

1 tsp chopped cilantro

1/4 lime, juiced

ground black pepper to taste

1 whole-grain hamburger roll

Scoop the tuna into a small bowl. Add the avocado, bell pepper, onion, cilantro, lime juice, and black pepper. Use a fork to combine the ingredients (you can mash the avocado to have a mayo-like texture, leave it intact in small cubes, or split up the two tbs and do a combination). Spoon the tuna mixture onto the roll and enjoy.

1 serving 354 calories

8 slices low-calorie whole-grain bread (with no more than 50 calories per slice)

3/4 c low-fat mayonnaise

1/2 c grated parmesan cheese

1/2-1 tsp ground black pepper

12 hard-boiled egg whites, cooled and roughly chopped

1/2 red bell pepper, finely diced

2 stalks celery, finely diced

arugula leaves

Toast the bread.

In a lg mixing bowl, combine the mayonnaise, parmesan cheese, and 1/2 tsp black pepper.

Add the chopped egg whites, bell pepper, and celery, and stir to evenly coat. Taste and add another 1/2 tsp black pepper, if desired.

Place arugula leaves on each side of toast and divide the egg salad mixture evenly on top. Enjoy open-faced or closed. Each serving consists of 2 slices toasted bread, arugula leaves, and 1 1/4 cups egg salad.

4 servings 247 calories per serving

1 whole-grain English muffin, halved

5 oz cooked and diced canned or fresh chicken breast

1 tbs low-fat mayonnaise

2 tsp minced onion

1 tsp minced jarred OR fresh red chili pepper

a few dashes of your favorite hot sauce (optional)

lettuce leaves (optional)

tomato slices (optional)

onion slices (optional)

jalapeno slices (optional)

Toast the English muffin and set aside.

In a small bowl, mash the chicken breast. Add the mayonnaise, onion, chili pepper, and hot sauce, if desired. Gently mix until well combined. Layer both halves of the English muffin with lettuce, tomato, and onion slices, if desired. Spoon the chicken salad mixture evenly on top and add a few additional dashes of hot sauce and jalapeno slices, if desired.

1 serving 360 calories per serving