Sandwich Day: the best sandwich recipes for weight loss

For many, the sandwich is a must-have breakfast option. It’s healthy and colorful, thanks to the vegetables and meat nicely placed between two slices of bread. But sometimes that doesn’t turn out to be the healthiest choice. You need to keep the ingredients in mind, especially if your goal is to lose weight. On Sandwich Day, which falls on November 3, we explain how to prepare a sandwich to lose weight. So, try these healthy sandwich recipes at home.

Making a sandwich is like a delicate dance of flavors and textures. First of all, you need a solid base which is bread. It can be classic white bread, whole grain or a baguette. Next comes the spread board that brings it all together. It can be mustard, pesto or a spread of your choice. For layering, place your proteins, whether grilled chicken, paneer or tofu. Add cheese, vegetables and maybe a little pickle for that extra tang, suggests Abhilasha V, chief clinical nutritionist, Cloudnine Group of Hospitals, Bengaluru.

Learn these quick and convenient sandwich recipes. Image provided by: Shutterstock

Choose your sandwich ingredients wisely

Some culprits can turn a seemingly innocent sandwich into a less healthy option. Here are a few:

1. Choice of bread

Opting for refined white bread, which is very common, instead of whole grains can add empty calories and raise your blood sugar.

2. Mayonnaise and sauces

These can be high in calories, especially if you spread them generously on bread. Hummus, mustard and Greek yogurt are some of the healthier alternatives.

3. Processed meats

Deli meats are convenient, but can be high in sodium, preservatives and saturated fat. Choosing leaner, less processed proteins is a healthier option.

4. Cheese

Although cheese adds deliciousness, it can also contribute to excess calories and saturated fat. Moderation is key and you might want to consider low-fat cheese options.

Select the topics that interest you and let us personalize your feed.


5. Fried or breaded components

If your sandwich contains fried or breaded items, you’re adding extra calories and unhealthy fats. Grilled or baked options are better choices, says the expert.

6. Excessive toppings

Piling on extras like bacon, extra cheese, or creamy dressings can quickly add to the calorie count, so cut them out.

Sandwich Recipes for Weight Loss

Building a healthier sandwich involves making wise choices with ingredients. Whole grains, lean proteins and plenty of vegetables can turn your sandwich into a nutritious delight. Here are some recipes:

1. Grilled Vegetarian Panini


• A zucchini
• An eggplant
• A pepper
• Two slices of whole grain bread
• 1/4 cup pesto sauce
• 100 grams of mozzarella cheese
• Half a cup of fresh basil leaves


Toast the whole grain bread, then layer the toppings in the order of cooked zucchini, eggplant and peppers, followed by basil leaves, cheese and pesto sauce.

2. Vegetarian sandwich and hummus


• Two slices of whole grain bread
• A tablespoon of hummus spread
• A cucumber
• A pepper
• Half a cup of spinach leaves


Toast the wholemeal bread, spread the hummus, add the vegetables and enjoy it cool.

cucumber sandwich
Eat a sandwich to lose weight. Image provided by: Shutterstock

3. Chickpea salad sandwich


• 100 grams of chickpea puree
• A tablespoon of Greek yogurt
• A handful of celery
• A red onion
• A tablespoon of Dijon mustard
• Two slices of whole grain bread
• Lettuce leaves


Gently mix all the filling ingredients and stuff them into the whole grain bread.

4. Grilled Chicken and Avocado Wrap


• 2 strips of chicken breast
• A lawyer
• A whole grain wrap
• Fresh lettuce
• A tomato
• A tablespoon of Greek yogurt


Arrange the chicken, lettuce, avocado slices and tomato inside the wrap and put a little yogurt before rolling it, explains the expert.

5. Thin bagel with smoked salmon and cream cheese


• 100 grams of smoked salmon
• A whole grain or thin bagel
• Light cream cheese
• A red onion


Reheat the bagel, add the salmon covered with onions and top with cream cheese.

6. Egg Salad Lettuce Wraps


• Two hard-boiled eggs
• A tablespoon of Greek yogurt
• Dijon Mustard
• Whole lettuce leaves (in the form of wraps)
• A tomato


Take the lettuce leaves, fill them with boiled eggs, tomatoes, add mustard and yogurt and have fresh.

Leave a Reply

Your email address will not be published. Required fields are marked *