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
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
Spread peanut butter on two toasted bread slices.
Top the slices with banana slices and blueberries.
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
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
Pick up a cup of tuna salad from the local deli.
Spread it on toasted bread slices.
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
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
Spread almond butter generously on one bread slice.
On the other, mash and spread the paste of fresh raspberries like a jam.
Place the slices together and cook the sandwich over a skillet for 5 minutes on low heat.
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
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
Apply olive oil on either surface of sliced eggplant and bake in an oven for 5 minutes.
Spread the mozzarella on toasted bread slices, and place the eggplant and tomato slice.
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 ).
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