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10 Healthy Sandwiches To Help You Lose Weight

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10 Healthy Sandwiches To Help You Lose Weight Hyderabd040-395603080 January 9, 2020

A sandwich offers the freedom to eat healthy food on the go. You can grab a bite as you rush to work or an urgent meeting. Healthy sandwiches not only offer nutrition but can also contribute to weight loss. You get more payback for lesser calories without compromising on taste.

Here are 10 healthy sandwiches that can aid weight loss. Try them out with balanced nutrition during your snack time or breakfast and follow a good exercise regimen if you want to lose weight.

10 Healthy Sandwiches For Weight Loss

1. Peanut Butter And Banana Sandwich

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Image: Shutterstock

This sandwich contains the goodness of peanut butter and bananas. It is delicious and contains just 404 calories (1).

Ingredients

  • Whole wheat bread – 2 slices (138 calories)
  • Peanut butter – 1 tablespoon (96 calories)
  • Sliced banana – 1 medium (109 calories)
  • Blueberries – 3/4 cup (61 calories)

Preparation

  1. Spread peanut butter on two toasted bread slices.
  2. Top the slices with banana slices and blueberries.
  3. Eat them open-faced.

Benefits For Weight Loss

  • Whole wheat bread is rich in fiber, which offers satiety and controls weight gain (2). Whole grains increase the chewing time, which decreases the eating rate and reduces energy intake (3).
  • Peanut butter is rich in protein. – 1 tablespoon of peanut butter contains 4 g of protein (4). It also helps reduce the risk of type 2 diabetes (5).
  • Adding fruits to sandwiches can provide your body with essential vitamins and minerals. They are low in calories and high in fiber and help control weight gain (6).

2. Tuna Salad Toast

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Image: Shutterstock

This sandwich has 380 calories (1). It is ideal for a filling lunch.

Ingredients

  • Whole grain bread – 2 slices (138 calories)
  • Tuna salad from the deli counter – ½ cup (192 calories)
  • Lettuce cold cut leaves – 1 leaf inner (1 calorie)
  • Mayonnaise (Light, cholesterol-free) – 1 tablespoon (49 calories)

Preparation

  1. Pick up a cup of tuna salad from the local deli.
  2. Spread it on toasted bread slices.
  3. Add lettuce leaves and mayonnaise and enjoy the sandwich.

Benefits For Weight Loss

  • Tuna is low in calories. – 1 oz. (28 g) contains only 31 calories and 7 g of protein, which provides satiety (7).
  • The combination of tuna with whole wheat bread makes it a wholesome, healthy, and perfect combo for breakfast. It is rich in protein, fiber, and complex carbohydrates that offer satiety (2), (3).
  • Lettuce is extremely low in calories and appropriate for weight loss (8).

3. Berry And Almond Butter Sandwich

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Berries contain antioxidants, and almond butter offers many health benefits. This 318-calorie sandwich is another good diet choice (1).

Ingredients

  • Whole grain bread – 2 slices (138 calories)
  • Fresh raspberries – 10 (10 calories)
  • Almond butter – 2 tablespoons (180 calories)

Preparation

  1. Spread almond butter generously on one bread slice.
  2. On the other, mash and spread the paste of fresh raspberries like a jam.
  3. Place the slices together and cook the sandwich over a skillet for 5 minutes on low heat.
  4. Turn the sandwich mid-way, and serve when evenly browned.

Benefits For Weight Loss

  • Raspberries are rich in antioxidants and polyphenolic substances that can help in reducing the prevalence of obesity (9).
  • The high fiber content of raspberries provides satiety and adds bulk to meals (10).
  • Nut butter is a healthy choice compared to normal butter. Though almond butter is high in calories, 2 tablespoons of almond butter spread contain 6 g of protein (11).
  • According to studies, almond consumption could aid weight loss and reduce waist-hip circumference (12).

4. Eggplant And Mozzarella Sandwich

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Image: Shutterstock

This one contains a host of healthy nutrients and 230 calories (1).

Ingredients

  • Whole wheat bread – 2 slices (138 calories)
  • Medium eggplant – 1 round slice (13 calories)
  • Shredded mozzarella – 1 oz (28 g) (72 calories)
  • Olive oil for drizzling
  • Spinach – ½ cup (4 calories)
  • Sliced tomato – 1 slice (3 calories)

Preparation

  1. Apply olive oil on either surface of sliced eggplant and bake in an oven for 5 minutes.
  2. Spread the mozzarella on toasted bread slices, and place the eggplant and tomato slice.
  3. Close the sandwich and enjoy.

Benefits For Weight Loss

  • Eggplant is extremely low in calories (13). Spinach contains 6 calories/cup (14). They make for a perfect combination along with whole wheat bread to kick-start your weight loss journey.
  • Mozzarella cheese contains conjugated linoleic acid (CLA) (4.9 mg/g of fat) (15). It may reduce body fat mass in humans if taken in controlled portions (16).

5. Grilled Chicken Sandwich

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The sandwich offers about 304 calories, fiber, and a host of nutrients (1).

Ingredients

  • Whole wheat bread – 2 slices (138 calories)
  • Salt and pepper to taste
  • Grilled chicken (2 palm-sized chicken breasts) (258 calories)
  • Sliced onion – 1 thin slice (4 calories)
  • Sliced tomato – 1 slice (3 calories)
  • Diced lettuce – 1 leaf inner (1 calorie)

Preparation

  1. Grill the chicken until it is thoroughly cooked.
  2. When you need a sandwich, add salt and pepper for taste and spread on one toasted bread slice.
  3. Place the onion, tomato, and lettuce pieces on the other toasted slice, close the sandwich and serve.

Benefits For Weight Loss

  • Grilled chicken is nutritious and contains proteins (17). Onion contains soluble fiber, which makes it great for weight loss (18).
  • Lean cuts of poultry meat are high in protein, which increases thermogenesis and satiety and is beneficial for weight and fat loss when combined with salads and whole grains (19).

6. Grilled Cheese With Mushroom

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This grilled cheese sandwich has 232 calories and makes for the perfect snack.

Ingredients

  • Whole wheat bread – 2 slices (138 calories)
  • Cheddar cheese (low-fat) – ½ cubic inch (35 calories)
  • Mushrooms – ¼ cup (60 calories)

Preparation

  1. Bake your mushrooms and flavor them as you see fit.
  2. Later both bread slices with cheddar cheese, add the mushrooms and cook the sandwich on a grill pan without any butter. A healthy sandwich is ready.

Benefits For Weight Loss

  • Cheddar cheese is a good addition to a weight loss diet as it is low in fat (20).
  • The bioactive compounds in mushrooms have anti-inflammatory, anti-obesity, and antioxidative effects (21). A study on obese adults showed that people on a mushroom diet lost 3.6% more bodyweight than meat eaters (22).

7. Egg And Cheese Sandwich

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Image: Shutterstock

Eggs pack in all the proteins you need. With just 400 calories, you also promote weight loss.

Ingredients

  • Whole wheat bread – 2 slices (138 calories)
  • 2 eggs – 150 calories
  • Skimmed cheddar cheese – ½ cubic inch (35 calories)
  • Diced green peppers
  • Diced onions – 1 tablespoon (4 calories)

Preparation

  1. Make an omelet on a lightly greased pan.
  2. Add diced onions and peppers while cooking.
  3. When done, place the omelet on a bread slice, sprinkle grated cheese, place another slice on top, and serve to eat.

Benefits For Weight Loss

  • Eggs are rich in protein and have a high satiety index (23), (24). This is important to slow down the eating rate and aid weight loss.
  • A study in the International Journal of Obesity showed that eating eggs for breakfast lowered BMI by 61% when combined with an energy-restricted diet (25).

8. Taco Salad Sandwich

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Image: Shutterstock

This sandwich is nutritious and delicious and contains 348 calories.

Ingredients

  • Peeled, cut mango pieces – ½ cup (68 calories)
  • ¼ sliced onion (4 calories)
  • Peeled, cut avocado – ¾ cup (113 g) (180 calories)
  • Chopped tomato (3 calories)
  • Shredded lettuce (1 calorie)
  • 1 cup crumbled, baked tortilla chips (4 chips) (92 calories)
  • Olive oil for drizzling
  • Lime juice to taste

Preparation

  1. Mix all the ingredients to make a salad.
  2. Place the lettuce leaves on a bread slice, arrange the salad over the leaves, and add 2-3 tablespoons of olive oil and lime juice for taste.

Benefits For Weight Loss

  • Baked tortilla chips are low in fat and a good alternative to donuts or buns (26). Use whole wheat to make your whole grain tortilla, which is high in fiber, to add bulk in your diet.
  • Adding a variety of vegetables makes this sandwich healthy and wholesome and can help you lose weight.

9. Chicken And Corn Sandwich

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Image: Shutterstock

This flavorful sandwich contains around 462 calories.

Ingredients

  • A cup of cooked and sliced white meat chicken (258 calories)
  • Whole wheat bread – 2 slices (138 calories)
  • ¼ cup corn (35 calories)
  • ¼ cup peas (30 calories)
  • Oyster sauce
  • Washed lettuce leaves (1 calorie)

Preparation

  1. Mix the corn and peas with chicken.
  2. Place a dollop on a lettuce leaf flavored with oyster sauce.
  3. Sandwich this preparation with bread slices and enjoy your lunch.

Benefits For Weight Loss

  • Half a cup of corn contains 35 calories (27). A hundred grams of peas contains 6 g of fiber (28). Fiber helps reduce weight by enhancing satiety.
  • A study showed that green peas or legumes consumption could be effective in managing weight when combined with whole grains (29).
  • Corn gluten was found to be effective in reducing weight when given to high-fat-fed rats for 4 weeks (30).

10. Chickpea Spinach Sandwich

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Image: Shutterstock

This is one of the healthy sandwiches for weight loss. This low-calorie sandwich contains only 191 calories.

Ingredients

  • Whole grain bread – 2 slices (38 calories)
  • Chopped chickpeas – ½ cup (135 calories)
  • Diced onion (4 calories)
  • Celery – 1 tablespoon (1 calorie)
  • Roasted red peppers – 2 tablespoons (5 calories)
  • Fresh spinach – ½ cup (4 calories)
  • Caramelized onions (4 calories)
  • Salt and pepper
  • Cider vinegar
  • Lemon juice

Preparation

  1. Lightly blend the onions, celery, and chickpeas and add salt, pepper, vinegar, and lemon juice for taste.
  2. Roast the whole grain bread slices with spinach, caramelized onions, and red peppers.
  3. Spread the earlier mix on the slices, and enjoy the sandwich.

Benefits For Weight Loss

  • Celery and roasted red peppers are very low in calories (31), (32).
  • A study showed that people who took chickpeas were 53% less likely to be obese (33). This is because chickpeas are high in protein, which induces satiety and makes you feel full for longer.

Things To Consider While Making Sandwiches For Weight Loss

  • Replace normal bread with whole wheat or multigrain wheat bread as it contains fiber and has a low glycemic index and glycemic load, important factors that can help in maintaining glucose levels and aid weight loss (34).
  • Add more fresh vegetables that are rich in fiber between the slices of bread to ensure that you feel full for a long time (35).
  • Add lean cuts of proteins on top of the vegetable layer to increase satiety (36).
  • Use healthy, low-fat spreads for the best results.

Conclusion

All of these sandwiches are excellent to boost your energy levels and metabolism and help you lose weight. These healthy alternatives curb hunger and are within your calorie budget. You can add your favorite veggies and meat and create your own spin-off of these recipes. Happy snacking!

Expert’s Answers For Readers’ Questions

Is it bad to eat sandwiches every day?

No, it is not bad to eat sandwiches every day if you plan properly and include all the nutrients needed for weight loss. Make sure to replace refined flour with whole grains and add more veggies to make it healthier.

Is paneer sandwich good for weight loss?

Low fat paneer is a good choice for weight loss. If you are a vegetarian, you can always replace animal proteins with low-fat paneer and enjoy your weight loss journey.

Can a sandwich make you fat?

If properly planned by a dietitian, having a sandwich will not make you fat. Controlling the portions and choosing the right options are key to lose weight.

Is a veg sandwich good for diet?

Yes, as long as you include colorful fresh vegetables between the bread slices, it is good for your diet. But be cautious of the grains you are using and the portion size.

Can I take Diet Sandwich?

There is no ‘diet’ sandwich. You can make an ordinary sandwich healthy by replacing refined grains with whole grains and adding more fresh vegetables and lean cuts of meat.

36 sources

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Priyanka Sadhukhan

Priyanka has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate and obsessed about science and how it can be applied to daily lifestyle. According to her, food is the best medicine and proper nutrition is key to achieving good health. She has also written a book on PCOS and its management for doctors and patients. When she is not working, she loves spending quality time with family and friends. She loves creating innovative, healthy recipes and endorses healthier alternatives to junk foods to promote good health.