One of my dieting secrets is to skip the wrapper. When did we decide that lunch offerings must be encased in a wrapper? When did we determine that we don’t have time to eating sitting down and that our lunch needs to be grabbable with one hand?

If you’re dieting or just eating a healthy diet you look for opportunities to eliminate extra calories and make healthier dieting substitutions.

There are a lot of empty calories in bread, pitas and wraps. Often the sandwich holder has more calories and less nutrition than the contents. If you buy a 6-inch sandwich from Subway, the bread alone has between 200 and 260 calories. Large white flour tortillas used for restaurant burritos often contain as many as 290 calories. While you’ll do a little better with a Mediterranean pita bread lunch, the pita will still set you back about 165 calories.


My dieting advice: Skip the wrapper and eat a salad or have the meal in a bowl.


A Traditional BLT is Not a Good Healthy Dieting Option


If you’re looking at your dieting habits and trying to make them healthier, the first step is to educate yourself about what you currently eat. If you’re a BLT fan, here’s some useful information.

The bacon, lettuce and tomato sandwich is the second most popular sandwich in the U.S. In addition to the two slices of bread, it usually contains:


• five strips of bacon (230 calories and 5.8 g of saturated fat)

• two slices of cheddar cheese (226 calories and 11.8 g saturated fat)

• two tbsp. mayonnaise (115 calories and 1.4g saturated fat)

If you order a regular-sized BLT at the popular chain Jersey Mike’s Subs, it contains a whopping 780 calories.


Here’s a healthier version of a BLT sandwich in the form of a salad.



BLT Salad with Avocado


This salad, featured in The Skinnytaste Cookbook has all the flavor of the sandwich without the extra calories you get from eating it on bread.

This recipe also cuts down on the bacon and mayonnaise and adds avocado for a healthy monounsaturated fat.


INGREDIENTS: (serves 4)


• 12 slices lean center cut bacon, cooked and chopped
• 4 Roma tomatoes, chopped
• 1/4 cup light mayonnaise (I use Hellman’s)
• 1/8 tsp kosher salt
• fresh black pepper, to taste
• 6 cups chopped Romaine lettuce
• 4 oz (1 medium) hass avocado, diced




1. In a medium bowl, combine the diced tomatoes with the mayonnaise, and season with a little salt and fresh cracked pepper.

2. Set aside for about 10 minutes to let the tomatoes release their juices as this will be the “dressing” to your salad.

3. To serve, divide the chopped lettuce and tomatoes onto 4 plates, then top each with diced avocado, chopped bacon and tomato mixture.


NUTRITION (per serving)

Calories: 197
Total Fat: 13g
Carbohydrates: 13g
Fiber: 5g
Protein: 10g


Click here for the full healthy dieting recipe for this BLT salad.