10 Healthy Sandwiches To Help You Lose Weight

Give yourself the benefits of these delicious foods while improving your health and fitness.

Sandwiches are portable, grease-free, and lightweight. However, given its high carb content, bread might not be the best option for those watching their calories. But don’t worry, we can share our weight loss sandwich recipes. These have little calories, are nutrient-dense, and keep you full for at least two to three hours.

See the 10 sandwich recipes for losing weight. These are simple to make and suitable for lunch, supper, or brunch. You will experience weight loss like never before if you combine them with 8 glasses of water daily and an hour of exercise. Read on.

1. Sandwich with peanut butter and banana

The healthy ingredients in this sandwich are bananas and peanut butter. It is tasty and only ha

Sandwich with peanut butter and banana

Ingredients

Slices of whole wheat bread, two (138 calories)

1 spoonful of peanut butter (96 calories)

Medium-sized banana slices (109 calories)

3/4 cup blueberries (61 calories)

Preparation

On two toasty pieces of bread, spread peanut butter.

Blueberries and banana slices are placed on top of the slices.

Eat them open-faced.

Benefits of Losing Weight

The high fibre content of whole wheat bread promotes satiety and prevents weight gain (2). Whole grains lengthen the time spent chewing, which slows down the rate of eating and lowers energy intake (3).

Protein is abundant in peanut butter. – 4 g of protein may be found in 1 spoonful of peanut butter (4). Additionally, it lowers the risk of type 2 diabetes (5).

Your body may benefit from the vitamins and minerals that come from fruits when you add them to sandwiches. They help prevent weight gain since they are low in calories and high in fibre (6).

2. Toasted Tuna Salad

2. Toasted Tuna Salad

It has 380 calories (1). It is perfect for a hearty meal.

Ingredients

Slices of whole grain bread: two (138 calories)

12 cup of tuna salad from the deli counter (192 calories)

lettuce leaves, one inner leaf, cold-cut (1 calorie)

1 tablespoon of light, cholesterol-free mayonnaise (49 calories)

Preparation

Purchase a cup of tuna salad from the neighbourhood deli.

On toasty bread pieces, spread it.

Mayonnaise and lettuce leaves are optional additions to the sandwich.

Beneits of Losing Weight

Low in calories is tuna. – 1 oz. (28 g) only has 31 calories and 7 g of protein, which makes you feel full (7).

Wholesome, healthful, and ideal for breakfast, tuna and whole wheat bread form a great combination. It is abundant in satiating complex carbs, fibre, and protein (2). (3).

Lettuce is suitable for weight loss since it has a very low calorie count (8).

3. Sandwich with almond butter and berries

3. Sandwich with almond butter and berries

Antioxidants are present in berries, and almond butter has a number of health advantages. Another calorie-conscious option is this 318-calorie sandwich (1).

Ingredients

Slices of whole grain bread: two (138 calories)

10 fresh raspberries (10 calories)

2 tablespoons of almond butter (180 calories)

Preparation

On one slice of bread, liberally spread almond butter.

On the opposite, spread a paste made from fresh raspberries like jam.

Put the slices together, and then cook the sandwich in a pan over low heat for 5 minutes.

When the bread has browned evenly, turn the sandwich over.

Benefits of Losing Weight

Raspberries are a good source of polyphenols and antioxidants that may assist to lower the incidence of obesity (9).

Raspberries’ high fibre content makes you feel full and gives meals more bulk (10).

A healthier alternative to regular butter is nut butter. Despite having a lot of calories, 2 tablespoons of almond butter spread include 6 grammes of protein (11).

Consuming almonds may help with weight loss and decrease waist-hip circumference, according to research (12).

4. Sandwich with eggplant and mozzarella

4. Sandwich with eggplant and mozzarella

This one has 230 calories and a tonne of nutritious ingredients (1).

Ingredients

Slices of whole wheat bread, two (138 calories)

Slice of medium eggplant, one round (13 calories)

1 ounce (28 g) of shredded mozzarella (72 calories)

Using olive oil to drizzle

12 cup spinach (4 calories)

One slice of tomato, sliced (3 calories)

Preparation

Sliced eggplant should have olive oil applied to both surfaces before being baked for five minutes.

Slices of toasted bread with mozzarella spread on them are then topped with slices of tomato and eggplant.

Enjoy the sandwich after closing it.

Benefits of Losing Weight

Eggplant has very little calories (13). Each cup of spinach has 6 calories (14). They are the ideal mix to begin your weight loss journey, coupled with whole wheat bread.

Conjugated linoleic acid (CLA) is present in mozzarella cheese (4.9 mg/g of fat) (15). If consumed in moderation, it may help individuals lose body fat (16).

5. Chicken Sandwich, Grilled

5. Chicken Sandwich, Grilled
About 304 calories, fibre, and a variety of nutrients are included in the sandwich (1).

ngredients

Slices of whole wheat bread, two (138 calories)

pepper and salt as desired

Grilled chicken (2 chicken breasts the size of a palm) (258 calories)

One thin slice of onion, sliced (4 calories)

One slice of tomato, sliced (3 calories)

lettuce diced with one inner leaf (1 calorie)

Preparation

The chicken should be completely cooked on the grill.

Add salt and pepper to taste and spread on one slice of toast when you need a sandwich.

On the other toasted slice, arrange the onion, tomato, and lettuce pieces. Then, seal the sandwich and serve.

Benefits of Losing Weight

Chicken that has been grilled is filling and rich in proteins (17). Because it includes soluble fibre, onions are excellent for promoting weight reduction (18).

When paired with salads and healthy grains, lean poultry meat has a high protein content that promotes thermogenesis, makes you feel fuller for longer, and helps you lose weight and fat (19).

6. Mushroom with Grilled Cheese

6. Mushroom with Grilled Cheese

With 232 calories, this grilled cheese sandwich is the ideal snack.

Ingredients

Slices of whole wheat bread, two (138 calories)

Low-fat cheddar cheese, 12 cubic inch (35 calories)

14 cup of mushrooms (60 calories)

Preparation

Your mushrooms should be baked with any flavours you like.

After covering both pieces of bread in cheddar cheese and adding the mushrooms, the sandwich is cooked on a grill pan without any butter. A nutritious sandwich is prepared.

Benefits of Losing Weight

Due to its minimal fat content, cheddar cheese is a useful addition to a weight reduction diet (20).

Mushroom bioactive substances have anti-inflammatory, anti-obesity, and antioxidant properties (21). According to a research on obese adults, those following a mushroom-based diet shed 3.6% more weight than meat eaters (22).

7. Sandwich with eggs and cheese

 

7. Sandwich with eggs and cheese
All the necessary proteins are in eggs. You can also encourage weight reduction with just 400 calories.

Ingredients

Slices of whole wheat bread, two (138 calories)

150 calories from 2 eggs

Cheddar cheese with less fat, 12 cubic inch (35 calories)

Green peppers, diced

Onions, diced, 1 tbsp (4 calories)

Preparation

On a skillet that has been gently oiled, make an omelette.

While cooking, add the diced onions and peppers.

When the omelette is finished, set it on a slice of bread, cover it with grated cheese, and serve.

Benefits of Losing Weight

Eggs are high in satiety index and high in protein (23), (24). This is crucial to help people lose weight by slowing down their eating.

According to a research published in the International Journal of Obesity, eating eggs for breakfast every day while adhering to an energy-restricted diet reduced BMI by 61%. (25).

8. Sandwich of taco salad

8. Sandwich of taco salad
This sandwich has 348 calories and is both tasty and healthy.

Ingredients

12 cup of chopped and peeled mango chunks (68 calories)

Sliced onion,  (4 calories)

Cut and peeled avocado, 1/4 cup (113 g) (180 calories)

sliced tomato (3 calories)

diced lettuce (1 calorie)

4 cooked tortilla chips, crumbled into 1 cup (92 calories)

Using olive oil to drizzle

lime juice, if desired

Preparation

To prepare a salad, combine all the ingredients.

Place the lettuce leaves on a bread piece, top with the salad, and season with a couple teaspoons of lime juice and olive oil.

Benefits of Losing Weight

Low-fat baked tortilla chips are a great swap for doughnuts or buns (26). To add bulk to your diet, create your whole grain tortillas with whole wheat, which are strong in fibre.

This sandwich is made healthier and more wholesome by include a variety of veggies, which can also aid in weight loss.

9. Sandwich with corn and chicken

9. Sandwich with corn and chicken
Photograph: Shutterstock

There are about 462 calories in this tasty sandwich.

Ingredients

a cup of sliced white flesh chicken that has been cooked (258 calories)

Slices of whole wheat bread, two (138 calories)

Corn, 1/4 cup (35 calories)

Peas, 1/4 cup (30 calories)

clam sauce

pristine lettuce leaves (1 calorie)

Preparation

Combine chicken with the corn and peas.

Put some on a lettuce leaf that has been seasoned with oyster sauce.

Enjoy your meal by sandwiching this recipe between two slices of bread.

Benefits of Losing Weight

35 calories are included in half a cup of maize (27). Six grammes of fibre are present in 100 grammes of peas (28). Fiber increases satiety, which aids in weight loss.

According to a research, eating green peas or legumes together with nutritious grains can help you manage your weight (29).

When rats on a high-fat diet received corn gluten for four weeks, it was shown to be helpful at reducing weight (30).

10. spinach-and-chickpeas sandwich

10. spinach-and-chickpeas sandwich

Sandwich with chickpeas and spinach to lose weight

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Photograph: Shutterstock

One of the sandwiches that is good for losing weight is this one. Only 191 calories make up this low-calorie sandwich.

Ingredients

Slices of whole grain bread: two (38 calories)

12 cup of chopped chickpeas (135 calories)

chopped onion (4 calories)

1 tablespoon celery (1 calorie)

Red peppers, roasted: 2 teaspoons (5 calories)

12 cup of fresh spinach (4 calories)

onion caramelization (4 calories)

Pepper and salt

Vinegar of cider

Citrus juice

Preparation

Blend the onions, celery, and chickpeas briefly before seasoning with salt, pepper, vinegar, and lemon juice.

Slices of whole grain bread roasted with red peppers, onions, and spinach.

Enjoy your sandwich after spreading the earlier mixture on the pieces.

Benefits of Losing Weight

Low in calories are celery and roasted red peppers (31), (32).

According to a research, eating chickpeas reduced obesity risk by 53%. (33). This is due to chickpeas’ high protein content, which promotes satiety and prolongs the feeling of fullness.

What To Take Into Account When Making Sandwiches For Weight Loss

Whole wheat or multigrain wheat bread should be used instead of regular bread since it includes fibre and has a low glycemic index and glycemic load, which are crucial components that can assist to manage blood sugar levels and promote weight reduction (34).

To make sure that you feel satisfied for a protracted period of time, sandwich additional fresh veggies high in fibre between the slices of bread (35).

To boost satiety, top the vegetable layer with lean cuts of protein (36).

For optimal results, choose low-fat, healthful spreads.

Many people enjoy having sandwiches as a snack. They are simple to prepare and provide you more energy. Sandwiches, however, can also aid in weight loss. Sandwiches with peanut butter and banana, tuna salad toast, berries and almond butter, eggplant and mozzarella, and grilled chicken are all low-calorie foods that support weight reduction. These nutritious options efficiently sate hunger. You may also include your preferred meat and veggies that aid in weight control.

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