Sandwich Day: Best sandwich recipes for weight loss

Sandwiches are a classic breakfast option for many people. The vegetables and meat are sandwiched between two pieces of bread, making it both healthy and colorful. But sometimes it’s not the healthiest choice. Ingredients should be kept in mind, especially if weight loss is your goal. On Sandwich Day, November 3rd, we’ll show you how to make sandwiches for weight loss. So try these healthy sandwich recipes at home.

Making a sandwich is like a delicate dance of flavors and textures. First, you need a strong foundation: bread. It can be classic white bread, whole wheat bread, baguette, etc. Next comes the spread that brings it all together. Mustard, pesto, or your favorite spread will do. Layer with proteins like grilled chicken, paneer, or tofu. Abhilasha V, chief clinical nutritionist at Cloud Nine Hospital Group in Bangalore, suggests adding some cheese, vegetables, and pickles to spice things up.

Choose sandwich ingredients wisely

There’s a culprit who turns seemingly harmless sandwiches into not-so-healthy options. Here are some of them:

1. Bread selection

Choosing refined white bread instead of whole grains can add empty calories and cause your blood sugar levels to spike.

2. Mayonnaise and sauce

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 meat

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

4. Cheese

Cheese adds deliciousness, but it also contributes to excess calories and saturated fat. Moderation is key, so consider low-fat cheese options.

5. Fried or breaded components

If your sandwich contains fried or breaded foods, it adds extra calories and unhealthy fats. According to experts, grilled or grilled options are a better choice.

6. Excessive toppings

Avoid heaping on extras like bacon, extra cheese, and creamy dressings, as these can quickly add up to the calorie count.

sandwich recipes for weight loss

To make a healthier sandwich, you need to choose your ingredients carefully. Whole grains, lean proteins, and plenty of vegetables make your sandwich nutritious and delicious. Below are some recipes.

1. Grilled vegetable panini

material

• 1 zucchini
• 1 eggplant
• 1 bell pepper
• 2 slices of whole wheat bread
• 1/4 cup pesto sauce
• 100g mozzarella cheese
• Half a cup of fresh basil leaves

Method

Grill whole wheat bread and layer the ingredients in the following order: roasted zucchini, eggplant, and peppers, followed by basil leaves, cheese, and pesto sauce.

2. Vegetable and hummus sandwich

material

• 2 slices of whole wheat bread
• 1 tablespoon hummus spread
• 1 cucumber
• 1 bell pepper
• Half cup spinach leaves

Method

Toast whole wheat bread, spread with hummus, add vegetables and enjoy fresh.

3. Chickpea salad sandwich

material

• 100g mashed chickpeas
• 1 tablespoon Greek yogurt
• A handful of celery
•1 red onion
• 1 tablespoon Dijon mustard
• 2 slices of whole wheat bread
• Lettuce leaves

Method

Gently mix all filling ingredients and stuff into whole wheat bread.

4. Grilled chicken and avocado wrap

material

• 2 chicken breast strips
• 1 avocado
• 1 whole wheat wrap
• fresh lettuce
• 1 tomato
• 1 tablespoon Greek yogurt

Method

Experts say layer the chicken, lettuce, sliced ​​avocado, and tomato inside the wrap, then add a little yogurt before rolling.

5. Thinly baked smoked salmon and cream cheese bagel

material

• 100g smoked salmon
• 1 whole wheat bagel or thin bagel
• Light cream cheese
•1 red onion

Method

Heat the bagels, add the salmon, layer onions, and top with cream cheese.

6. Egg salad wrapped in lettuce

material

• 2 boiled eggs
• 1 tablespoon Greek yogurt
• Dijon mustard
• Whole lettuce leaves (as a wrap)
• 1 tomato

Method

Take lettuce leaves, stuff them with boiled eggs, tomatoes, add mustard and yogurt and serve fresh.