11 Healthy Sandwiches To Help You Lose Weight

Give yourself the goodness of these yummy foodstuffs while getting fitter and healthier.

Medically reviewed by Madhu Sharma, RD
Written by Priyanka Sadhukhan, MSc (Nutrition), CDE
Edited by Arshiya Syeda, BA (Literature & Psychology), PG Dip
Fact-checked by Himanshi Mahajan, BSc (Life Sciences), Certified Health & Nutrition Life Coach  • 

Sandwiches are grease-free, light, and can be carried anywhere! However, the carbs in bread may not make it an ideal food for calorie-conscious people. But worry not – we can share our recipes for sandwiches for weight loss. These are low in calories, full of nutrition, and keep you satiated for at least 2 to 3 hours.

Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital, says, “Sandwich bread can, in fact, be a part of a weight loss diet. The important thing is the type of bread.”

He adds, “White processed bread is not good for weight loss since it does not contain a good source of fiber or really any other nutrients that support weight loss. What you really want is sandwich bread that is whole grain and contains a good amount of fiber. This fiber is what can help aid in your weight loss. This is because fiber can help keep you fuller for longer and satisfy you quicker compared to processed bread. This will help you snack less, eat less, and overall consume fewer calories during the day. When we reduce our caloric intake, we start to lose weight!”

Check out the 10 sandwich recipes for weight loss. These are easy to make and are good for breakfast, lunch, or dinner. Couple them with 8 glasses of water per day and an hour of exercise, and you will shed pounds like never before. Read on.

11 Healthy Sandwiches For Weight Loss

1. Peanut Butter And Banana Sandwich

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).

A study published in the journal Nutrients noted the connection between whole grain nutrition and its impact on BMI. The following graph was charted after analyzing 12 similar studies conducted to analyze and formulate the relationship between BMI and whole grain consumption. It was found to be an inverse relationship with a slope of −0.0146 kg/m2 per g/day of whole grain intake. This indicates that researchers observed a reduced BMI in individuals when whole grain consumption increased. To find out more, see the graph below.

Relationship between whole grain intake and body mass index

Source: The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials
  • 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

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)
  • Cucumber – 1-2 thin slices (1-2 calories) – optional
  • 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

Image: Shutterstock

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

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

Image: Shutterstock

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).

Note: You can replace the chicken with some ground turkey for more taste and prepare some mustard sauce or hummus to serve as a yummy dip.

6. Grilled Cheese With Mushroom

Image: Shutterstock

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

Ingredients

  • Whole wheat bread – 2 slices (138 calories)
  • Cheddar low-fat cheese – 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

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

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.

Sean Barker, a renowned fitness coach and author of The Easy Eating Diet Cookbook shared in his personal blog an experience with his client who lost 42 pounds with only a healthier sandwich and an apple for lunch. He states, “The secret to eating sandwiches you can feel great about is not necessarily restricting (or even eliminating) what makes a sandwich a sandwich — but improving its ingredients and ratio of protein, carbs, and fats (i).”

Most people don’t consume enough vegetables each day and eating a sandwich can help boost your weight loss regime. He adds, “You know you have the right amount of vegetables on your sandwich when you have to press it down with two hands and you hear a big crunch!”

9. Chicken And Corn Sandwich

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

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.

11. Smoked Salmon Sandwich

A smoked salmon sandwich with cream cheese
Image: Shutterstock

The smoked salmon sandwich is a flavorful, nutritious option to help those who watch their calories manage weight. This sandwich has approximately 170 calories.

Ingredients

  • Whole grain bread – 2 slices (38 calories)
  • Smoked salmon – 2-3 slices (60 calories)
  • Cream cheese – 1 tablespoon (51 calories)
  • Fresh dill leaves – for garnish (optional)
  • Lemon wedges – for garnish (optional)
  • Salt and pepper – to taste

Preparation

  1. Lay out the bread slices on a clean surface.
  2. Spread a layer of cream cheese on one slice.
  3. Place the smoked salmon slices evenly on that slice.
  4. Sprinkle a pinch of salt and pepper.
  5. Optionally, garnish with fresh dill leaves.
  6. Cover the slice, cream cheese, and salmon with the other slice of bread.
  7. Optionally, serve with lemon wedges on the side

Benefits For Weight Loss

This sandwich is relatively low in calories, making it a suitable choice for those watching their calorie intake. It keeps you satiated so you don’t overeat.

protip_icon Quick Tip
You can also use sun-dried tomatoes or pickled capers or olives as a low-fat and delicious spread on your sandwich.

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 and sprouts that are rich in fiber between the slices of bread to ensure that you feel full for a long time (35).
  • Add lean protein on top of the vegetable layer to increase satiety (36).
  • Use healthy, low-fat spreads for the best results.
protip_icon Quick Tip
You can also use a multigrain or whole wheat tortilla or romaine lettuce to make healthy and delicious sandwiches.

Infographic: Nutritional Values Of Different Types Of Bread

Sandwiches are incomplete without bread! And you can always ditch the white bread and opt for healthier alternatives without compromising the taste. Fortunately, there are many varieties to satisfy every palate.

Check out the infographic below to learn more about the different types of bread and their nutritional values.

nutritional values of different types of bread(infographic)

Illustration: StyleCraze Design Team

Save the high-quality PDF version on your device now.

Download Infographic in PDF version Download Infographic
Download Infographic in PDF version

Sandwiches are a favorite snack for many. They are easy to prepare and help boost your energy levels. However, sandwiches can help you lose weight as well. Peanut butter and banana sandwich, tuna salad toast, berry and almond butter sandwich, eggplant and mozzarella sandwich, and grilled chicken sandwiches are low in calories and help with weight loss. These healthy alternatives can curb hunger effectively. In addition, you can add your favorite vegetables and meat that help manage body weight.

sandwich for weight loss_illustration

Image: Dall·E/StyleCraze Design Team

Frequently Asked Questions

Is a sandwich better than rice for weight loss?

Jesse Feder says, “Sandwich bread can be a better option for losing weight when compared to rice. A slice of bread, on average, is about 70-100 calories, whereas a serving of rice is around 200-300 calories. At the end of the day, if you are consistently eating fewer calories, you will begin to lose weight. That is why sandwich bread is better than rice for weight loss.”

Are potatoes better than bread?

According to Jesse Feder, “Potatoes can be a better option than bread in terms of calories. Per 100 g, potatoes have about 1-2 times fewer calories than bread. Potatoes also contain many more nutrients when compared to white bread. However, when compared to whole grains, nutritional profiles become much more equal apart from calories. If your goal is to lose weight, potatoes might be a better option simply due to the lower calorie content. However, in terms of nutrition, whole-grain bread might provide more nutrients when compared to potatoes.”

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 for a well-planned balanced diet.

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.

What is healthier than bread for a sandwich?

You can replace the bread in a sandwich with corn or whole grain tortillas. Adding big leafy greens of lettuce or Romaine lettuce can make the sandwich much healthier.

Are wraps better than bread?

No. While wraps may seem a better option than bread, they contain more calories and less fiber, and more saturated fat and sodium than bread.

What can you put in a sandwich instead of butter?

You can add olive oil, nut butter, clarified ghee, coconut oil, or mayo to sandwiches in place of butter.

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

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Lose upto 10 kgs quickly with unique sandwich recipes designed for weight loss. Watch this video for delicious, low-calorie options for a satisfying and healthy meal.
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