GO WITH THE GRAIN
Just because the bread’s brown doesn’t mean it’s good for you. Check out the ingredient list. “Whole wheat” should be the first thing listed?not “refined grains,” which have fewer nutrients and less fiber than their whole-grain counterparts. Also be sure the loaf has at least 3 grams of fiber per serving and doesn’t contain any high-fructose corn syrup.

RAID THE PRODUCE AISLE
Pile on all the cucumbers, tomatoes, pickles, onions, bell peppers, or jalape?os you want. The extra calories they add to your meal are virtually nil.

ALL ABOUT MEAT
Ham: It’ll only set you back around 60 calories yet packs 11 grams of protein. Select a nitrate-free variety, though (these preservatives have been shown to increase the risk of cancer when consumed over time). Less sodium means you’ll also avoid that after-lunch bloat.

Turkey: The king of the healthy lunch meats. It’s low in calories, fat, and sodium but loaded with protein. Buy 100% baked or smoked sliced turkey breast.

Roast Beef: Red meat gets a bad rap for being high in fat, but with many lower fat brands out there, you can now pile on the beef without adversely tipping the scale.

Check out the rest of Men?s Fitness ingredients to the ultimate sandwich, here.