This is a strategy, rather than a recipe. You don’t need to give up sandwiches in order to keep your weight down. In fact, you can make your sandwiches even larger than you otherwise would!
Begin with two slices of good whole-grain bread (see the specifications in the Shopping Guide, here) and spread one side with a little mayonnaise or a generous amount of Avocado “Butter” (here). Lavish the other side with some mustard or tomato-based salsa. Add a few slices of cheese or a palm-size serving of your Protein-of-Choice (here–here). Then pile it high with vegetables: thin slices of cucumber; large, crisp leaves of romaine, spinach, or arugula; wheels of sweet red onion; sliced tomato; bell pepper (raw or roasted); grated carrot; and even perhaps some dill pickles (sliced the long way). Make the sandwich as tall as your mouth is high. Hold a plate under your chin when you take a bite, as pieces will tend to fall—and that’s part of the fun.