Chickpeas or kidney beans: Mixed beans in a dressing contain extra fat, so drain the liquid.1/4 c (golf ball size) 70-90 CALORIES Chopped egg: Eat just the egg white and you’ll save half the calories.2 Tbsp (or 2 large marbles) 30 CALORIES Tomatoes: If they’re shiny, they’ve been tossed in oil, which means more calories.1/2 c (tennis ball size) 20 CALORIES Sliced ham or turkey: Both are high in protein and low in fat; if the ham is cut into chunks, however, it may not be as lean.2 Tbsp 30 CALORIES Avocado: Though high in calories, it’s rich in good fats, which can help you feel full.1/4 c 60 CALORIES Shredded cheese: Assume that all the cheeses are full-fat.2 Tbsp 60 CALORIES Cucumbers: They’re so low in calories feel free to pile them high.1/4 c 5 CALORIES Dressing: Vinaigrettes tend to have fewer calories than creamy ones.2 Tbsp
Fat-free; 20-50 CALORIESLight; 50-80 CALORIESRegular; 100-150 CALORIES
SMART 400-CAL COMBO2 c mixed greens + 1 c sliced cucumbers + 1 c tomatoes + 1/2 c chickpeas + 2 Tbsp regular dressing= 410 CALORIES
