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10 Healthy Sandwiches To Help You Lose Weight

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5. Grilled Chicken Sandwich

Healthy Sandwiches For Weight loss - Grilled Chicken SandwichThe 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).

6. Grilled Cheese With Mushroom

Healthy Sandwiches For Weight loss - Grilled Cheese With Mushroom

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

Ingredients

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

Healthy Sandwiches For Weight loss - Egg And Cheese Sandwich

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

Healthy Sandwiches For Weight loss - Taco Salad Sandwich

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.

9. Chicken And Corn Sandwich

Healthy Sandwiches For Weight loss - Chicken And Corn Sandwich

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

Healthy Sandwiches For Weight loss - Chickpea Spinach Sandwich

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.

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 that are rich in fiber between the slices of bread to ensure that you feel full for a long time (35).
  • Add lean cuts of proteins on top of the vegetable layer to increase satiety (36).
  • Use healthy, low-fat spreads for the best results.

Conclusion

All of these sandwiches are excellent to boost your energy levels and metabolism and help you lose weight. These healthy alternatives curb hunger and are within your calorie budget. You can add your favorite veggies and meat and create your own spin-off of these recipes. Happy snacking!

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