Sandwiches are tasty, convenient and, with the right ingredients, can make for a balanced, wholesome meal.

With that in mind, registered dietitian Tracy Gensler analyzed the nutritional recommendations for people with diabetes and created these seven scrumptious sandwiches. They’re also a good choice for anyone keeping an eye on calories, carbohydrates, cholesterol, sugar, or sodium. Try whipping them up for your next lunch and customize them with our favorite fruits and veggies.

Tracking your meals can also help you monitor your nutrient intake, and apps like Sharecare (available for iOS and Android) make it simple. Just download the app, open the tracker, and record the quality of your meals.