500-Calorie Dinners: Sandwiches

Endlessly versatile, sandwiches make a quick and easy weeknight supper.

Browse through these sandwich recipes to choose your main course, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal. Download a FREE 500-Calorie Dinner Recipes Cookbook!

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Watch: Whole-Wheat Bread vs. Wraps


Turkey & Tomato Panini

Pictured Recipe: Turkey & Tomato Panini

Turkey & Tomato Panini

285 calories
A savory hot sandwich that will quickly become a go-to mealtime solution. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Baby spinach (11/2 cups) with 2 Tbsp. Goat Cheese & Tomato Dressing
103 calories
Simple Sautéed Spinach
68 calories

Choose one side dish:
Roasted cauliflower
71 calories
Quick Pickled Beets
44 calories

Choose one fruit:
• Tangerine (1 medium)
47 calories
• Cubed watermelon (1 cup)
46 calories


Pictured Recipe: Indian-Spiced Chicken Pitas

Indian-Spiced Chicken Pitas

333 calories
Make a perfect summer supper: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Crushed Red Potatoes with Buttermilk
85 calories
Roasted Eggplant & Feta Dip
75 calories

Choose one vegetable:
Glazed Mini Carrots
74 calories
• Mixed greens (11/2 cups) with 2 Tbsp. Parmesan-Pepper Dressing
38 calories


Mozzarella-Stuffed Turkey Burgers

300 calories
These tasty turkey burgers, served on toasted focaccia and dressed with marinara sauce, are reminiscent of a sausage pizza. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Cheesy Broccoli-Potato Mash
135 calories
Zesty Dill Potato Salad
123 calories

Choose one vegetable:
• Mixed greens (11/2 cups) with 2 Tbsp. Buttermilk Dressing
34 calories
• Steamed broccoli tossed with lemon pepper (1 cup)
44 calories


Salmon Burgers with Green Goddess Sauce

187 calories
Serve over greens with the Green Goddess Sauce on top or as a traditional burger. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Sugar Snap Pea & Barley Salad
152 calories
Spinach Salad with Japanese Ginger Dressing
135 calories

Choose one whole-grain:
Quinoa with a squeeze of lime (1/2 cup)
111 calories
Brown rice with chopped fresh scallion greens (1/2 cup)
109 calories

Choose one dessert:
• Cubed watermelon (1 cup)
46 calories
Chunky Peach Popsicles
33 calories


Pictured Recipe: Bistro Flank Steak Sandwich

Bistro Flank Steak Sandwich

294 calories
Make this bistro-style sandwich, sauce and all, completely on the grill. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Cheesy Broccoli-Potato Mash
135 calories
Roasted red potatoes (1/2 cup)
97 calories

Choose one vegetable:
Roasted asparagus (1/2 cup)
77 calories
• Mixed greens (11/2 cups) with 2 Tbsp. Cucumber Herb Vinaigrette
69 calories