One of my go to lunches now that I'm on this diet is a slice of multi-grain or a roll, non-fat turkey lunchmeat, and mixed raw vegetables marinated in Italian dressing. Filling, and not all that fattening.
I got kind of tired of the raw veggies, so I modded the recipe.
I use a slice of multi grain bread, some spicy mustard, a thin slice of swiss cheese, the turkey, and I roast the vegetables, which I then marinate in non-fat Italian dressing.
Calorie wise it's about the same as the first, but overall it's tastier because of the roasted veggies.