1.Open-Faced Lox Sandwich 1 slice pumpernickel bread 2 Tbsp part-skim ricotta 4 oz smoked salmon 2 Tbsp capers 1 1/2 Tbsp minced onions Layer in the order listed above. Total: 250 calories Say (yes to) cheese! The calcium in dairy foods could help stoke your body's fat-burning power, research shows. 2.Egg Salad Sandwich 1 tsp Dijon mustard 2 slices multigrain bread 1 hard-boiled egg, sliced 2 Tbsp shredded cheddar cheese 1/4 cup chopped scallion 1/4 cup raw spinach Juice of 1/4 lemon Spread mustard onto bread slices, then layer egg, cheese, scallion, and spinach on top. Drizzle with lemon juice. Total: 303 calories Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per teaspoon. 3.Salmon Cucumber Boats 3 oz canned pink salmon, drained 1 Tbsp capers 1 tsp yellow mustard 2 Tbsp plain low-fat yogurt Dash salt Dash pepper 1 cucumber Combine the first six ingredients. Halve cucumber lengthwise, hollow out each half, and stuff with salmon mixture. Side Salad 3/4 cup romaine lettuce 2 Tbsp chopped macadamia nuts 1 clementine 2 tsp olive oil 1/2 Tbsp cider vinegar Dash salt Dash pepper Total: 431 calories Capers add a salty zing with just two (two!) calories per tablespoon. Pile 'em on.