11 Healthy Sandwiches To Help You Lose Weight

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 11 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.

11 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

1. Spread peanut butter on two toasted bread slices.
2. Top the slices with banana slices and blueberries.
3. 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

1. Pick up a cup of tuna salad from the local deli.
2. Spread it on toasted bread slices.
3. 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

1. Spread almond butter generously on one bread slice.
2. On the other, mash and spread the paste of fresh raspberries like a jam.
3. Place the slices together and cook the sandwich over a skillet for 5 minutes on low heat.
4. 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

1. Apply olive oil on either surface of sliced eggplant and bake in an oven for 5 minutes.
2. Spread the mozzarella on toasted bread slices, and place the eggplant and tomato slice.
3. 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).

5. Grilled Chicken Sandwich

The 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

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

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

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

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

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.

11. Best-Ever Classic Grilled Cheese

A crispy grilled cheese and a cup of warm tomato soup is a true comfort food combo that will simply never go out of style.

Ingredients

• Whole grain bread – 4 slices (276 calories)
• Diced pimentos – 1/2 jar (2 oz)
• Finely shredded sharp Cheddar cheese – 1/4cup (40 calories)
• Jalapeño pepper, seeded and minced – 1
• Greek yogurt – 1tbsp
• Olive-oil mayonnaise – 1/2 tbsp
• Butter

Preparation

1. Combine the cheese, pimentos, jalapeño, yogurt, mayonnaise in a mixing bowl.
2. Divide among 2 slices of bread and top with the remaining slices.
3. Heat a bit of butter in a cast-iron skillet or non- stick pan over medium heat.
4. Cook the sandwiches, turning once, for about 10 minutes, until golden brown on both sides and the cheese is melted (have patience—an extra minute or two means everything with good grilled cheese!)

Benefits For Weight Loss

• Cheese contains a host of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12.
• Cheese contains tryptophan, an essential amino acid that aids in the production of serotonin, which may have a calming effect by regulating your mood and anxiety levels..
• It contains 320 calories, 17 g fat (8 g saturated), 490 mg sodium.

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!

Expert’s Answers For Readers’ Questions