It's no secret that sandwiches are a beloved food for many. When trying to lose weight, you do not need to completely give up sandwiches. It is possible to incorporate them into a healthy diet, keeping moderation and balance in mind. Here are some healthy sandwich recipes that align with your weight loss goals.
The Foundation of a Healthy Sandwich
When building a healthier sandwich, it's important to look at each component and how it can contribute to your overall goals.
Choosing the Right Bread
Opt for whole grain or sprouted bread instead of white bread. Whole grain breads are higher in fiber, which can help you feel fuller for longer and improve blood sugar levels.
Lean Protein is Key
Select lean protein sources like grilled chicken, turkey, fish, or plant-based options like chickpeas or tofu. These provide essential nutrients without excess fat and calories.
Load Up on Fruits and Vegetables
Make vegetables the star of your sandwich. Cucumber, tomato, zucchini, lettuce, onions, and peppers add flavor, crunch, and essential vitamins and minerals. Fruits like cantaloupe, watermelon, pears, and apples can also add a touch of sweetness and extra nutrients.
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Lighter Spreads
Avoid high-calorie spreads like full-fat mayonnaise. Instead, use low-fat mayo, mustard, hummus, or a few slices of avocado for flavor without excess fat.
Recipes for Weight Loss-Friendly Sandwiches
Here are some specific sandwich ideas and recipes that can help you stay on track with your weight loss goals:
Classic Reinvented
Salmon BLT With Herbed Spread: This sandwich offers a healthier twist on the classic BLT by incorporating smoked salmon and a flavorful herbed spread.
Healthy Philly Cheesesteak: Enjoy the comforting flavors of a Philly cheesesteak with a lower calorie count by using lean steak and light cheese.
Chicken Creations
Grilled Chicken Sandwich: A great alternative to fried chicken sandwiches, this grilled version saves calories by grilling instead of frying.
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Buffalo Chicken Sandwich: Skip the breaded and fried buffalo chicken and opt for a grilled version to significantly reduce fat calories.
Chicken Salad Sandwich: Make a chicken salad without all the unhealthy fats by using Greek yogurt or light mayonnaise.
Big Bird Sandwich: Combine roasted chicken or turkey with sweet roasted tomatoes and a creamy blended white bean and kale spread.
Crispy Chicken & Smashed Avocado Baps: Pack these chicken, avocado, and lettuce sandwiches to enjoy on a family summer picnic. The chicken has a crispy coating made from flour, almonds, and sesame seeds
Chicken & Avocado Sandwich Topper: Lean chicken makes a great base for a sandwich. Combine it with fresh salad ingredients and a little low-fat mayonnaise
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Spicy Chicken & Avocado Wraps: Pan-fry lean chicken breast with lime, chili, and garlic, then pile it onto seeded tortilla wraps. Cool before assembling if packing for lunch
Chicken, Carrot & Avocado Rolls: Healthy, quick, and simple tortilla wraps with shredded chicken, vegetables, and salad - perfect for little lunchboxes
Seafood Selections
Salmon Burger: Create a salmon burger by blending omega-3 rich fish with herbs and searing it, then stacking it with vegetables.
Tuna Salad: Fish is a great source of healthy fats and makes an excellent addition to your diet when you’re trying to lose weight.
Avocado and Tuna Salad Wraps: These wraps are a filling and healthy option, combining tuna with the creamy texture of avocado.
Healthy Tuna Lettuce Wraps: Make these wraps with avocado mayo as a great low-carb, high-protein lunch. They're packed with omega-3-rich tuna and boast three of your five-a-day
Lemony Salmon & Lettuce Wraps: Using canned salmon, lettuce, and some seasoning, you can create this simple, healthy lunch. Low-fat, low-calorie, and no fuss, this is the easiest lunch ever
Salmon & Chive Bagel Topper: Mix your fish with cream cheese and herbs for a low-fat and healthy sandwich filling
Piri-Piri Prawn Wrap: Flavored with lemon, chili, garlic, and paprika, these spicy prawns pack a serious punch. Add to flatbread with peppers, sour cream, and lettuce
Prawn & Avocado Wrap: Wrap up something healthy for your lunchbox. This sandwich is flavored with lime, spring onion and spicy sauce
Vegetarian Victories
Chickpea Salad Sandwich: A vegetarian alternative to tuna salad, this sandwich uses chickpeas as a protein source and is piled high between whole wheat bread, thinly sliced cucumber, and greens.
Fully-Loaded Veggie Sandwich: A spread of hummus and plenty of produce make this sandwich satisfying without any meat.
The Forager Sandwich: Roasted sweet potatoes and briny slices of feta stand in as a seriously satisfying substitute for cold cuts.
Cucumber And Cress Toasts With Horseradish Chickpea 'Aioli': Turn the liquid from a can of chickpeas into a vegan aioli and schmear all over toast. Enjoy with your favorite veg and crunchy toppings (radish and sunflower seeds)
Cheddar and Veggie Sandwiches: Layer sturdier vegetables like shaved carrots and red cabbage with slices of cheese on hearty whole-grain bread and add just a smidge of Dijon mustard
Greek Salad Wraps: Serve salad in a wrap for an upgrade to your average workday lunch. Bonus: it's extra portable, no utensils required
Pulled Jackfruit Sandwich With Guava Barbecue Sauce: Sweet, tropical guava gives tender canned jackfruit a little extra flair. Top with red onion and jalapeño to add a zesty bite
Green Goddess Sandwiches: This vegetarian option is packed with fresh herbs and vegetables, offering a refreshing and healthy meal.
Sabich Sandwich: Savory eggplant, crunchy cucumber salad, and rich tahini come together in this Middle Eastern breakfast staple.
Carrot & Hummus Roll-Ups: Roll-up, roll-up - snaffle something superhealthy in a flash with these vegetarian wraps
Vegetable Bread Rolls: For a crunchy top and soft doughy middle, we devised scone-bread hybrid baps, which make use of leftover veg
Hummus & Avocado Sandwich Topper: Spruce up hummus with coriander, red onion, tomatoes, and lemon and stuff into pitta or serve piled on wholegrain or rye bread
Spicy Avocado Wraps: Pan-fry vegetarian, chicken-style pieces with lime, chili, and garlic, then pile onto seeded tortilla wraps - cool before assembling if packing for lunch
Carrot & Raisin Sandwiches: A vegetarian sandwich with a difference, this light filling is simple and great for afternoon tea or lunch boxes
Wholemeal Wraps with Minty Pea Hummus & Beetroot: This quick lunch option contains 3 of your 5-a-day and makes great fuel for exercise
Other Recipes
Sloppy Joe: You can relive your childhood memories and still be in line with your weight loss goals with this sloppy Joe recipe.
Spicy Carrot-Pork Meatball Heroes: Carrots do double duty in this hot sandwich, blended into meatballs and shaved into a super fresh salad that adds extra crunch
Steak Sandwiches with Grilled Broccoli: Serve the smoky broccoli slaw on the side or pile onto slices of steak for a hit of immunity-boosting vitamin C
Egg-and-Cheese Sandwiches: These freezer-friendly sandwiches are easily customizable and make for a fast meal on the go, any day of the week
What to Avoid in a Weight Loss Sandwich
To keep your sandwiches healthy and weight loss-friendly, avoid these common pitfalls:
- Cold Cuts: Many prepackaged luncheon meats are high in fat, sodium, and preservatives.
- Excessive Cheese: Cheese can add extra calories and fat. Opt for low-fat varieties or use it sparingly.
- White Bread: White bread offers little nutritional value and is low in fiber.
- Overdoing Grilled Sandwiches: Grilling often involves lots of oils or butter, adding unnecessary calories.
- Prepackaged Sandwiches: These are often made with low-quality ingredients and are light on vegetables.
Side Dishes to Complement Your Sandwich
Pair your low-calorie sandwich with a side salad, slaw, sliced vegetables, or a bowl of soup for a complete and satisfying meal.