Sandwiches are one of the best foods that aid in weight loss. As a matter of fact, some people swear by eating just sandwiches thrice a day to lose 10-20 kgs. The reason is that a sandwich is a complete meal that includes fibres, fat, proteins, calcium and other nutrients in one dish. But the idea is to choose your bread and toppings along with dressings very carefully.As a rule of thumb, always choose whole wheat, cornmeal or multigrain breads for your sandwiches. Another factor to keep in mind is pick low fat cheese slices or even feta cheese to get calories but not fat. Your filling too should include seafood, low fat dressings and veggies that aid in weight loss.
Here Are 6 Healthy Sandwiches To Help You Lose Weight
1. Cheese, Tomato and Lettuce
This is a classic sandwich that vegetarians love and is really helpful in losing weight. Basically both tomatoes and lettuce are high on fibre and nutrients that aid in weigh loss. The cheese used should be low fat or you can opt for a slice too. Instead of mayonnaise dressing, use a bit of olive oil and mustard to add some zing. On the whole the calorie value of the sandwich, with brown bread is not more than 400.
Slice tomatoes and cheese along with bread. Take two slices of wholewheat bread. Mix one spoon of mustard sauce with extra virgin olive oil. Apply on bread. Then place tomatoes, cheese and lettuce with a bit of salt.
2. Tuna Sandwich
This recipe makes use of tuna, which is high on nutrients and low on fat. Along with tuna, it also uses low fat mayonnaise that provides protein. You can add some garlic and onions to the same. It works well with multigrain bread.
Take a medium slice of fresh tuna and lightly sear it with some onions and garlic Then spread the mayonnaise on the bread. Now put the grilled tuna on the sandwich along with the sautéed onions and garlic. Alternatively, you can grill this sandwich with raw tuna, onions and garlic in a waffle or sandwich maker. Calorie value about 500 only.
3. Marinated Vegetable And Cottage Cheese Sandwich/ Chicken Sandwich
This is another delight for vegetarians. Though the cooking and prep time in this one is a bit longer, it sure is high on taste and is rather a gourmet sandwich. You will need about 50 grams of cottage cheese along with some sliced onions, capsicum, tomatoes or whatever vegetables you want. For the non-vegetarian version, use sliced chicken.
Mix about 2-3 tablespoons of hung yogurt with chilli-garlic paste, turmeric, lime, dried mango powder and coriander. Soak your sliced cottage cheese/ chicken along with vegetables in the marinate for about 1 hour. Then put the marinated ingredients on wholewheat bread. Butter lightly on the outside and grill for about 10 minutes. This gourmet sandwich is about 400 calories and a wholesome lunch.
4. Coleslaw Sandwich
Coleslaw sandwich is an absolute delight for both vegetarians and non vegetarians. Basically you can add a whole lot of ingredients to the coleslaw for making it healthier. It has fresh cabbage, capsicum, carrots, apples, etc. You can add shredded chicken to it too.
You can use store bought mayonnaise or make your own using 1 large egg along with 1/2 cup olive oil some salt and a dash of mustard. Mix the two together all ingredients till they emulsify. Add a bit of lime juice for taste. Throw in all your vegetables and toss well. Spread over the bread and have it raw or grilled. To make this a gourmet club sandwich, you can add layers of bread too!
5. Pesto Sandwich
Pesto is high on fibre along with good fats and cholesterol. You can add any kind of topping to the pesto like vegetables, fruits or even chicken or fish. The combination of all three works well too.
To make the pesto take a whole bunch of basil leaves. Take about 1/2 cup of olive oil, pine nuts, parmesan cheese and extra virgin olive oil each. Blend all of these in a blender with 2-3 garlic cloves. Use this spread on a brown bread with your choice of veggies and meats. Remember that basil has natural ingredients that aid in weight loss. Calorie value is about 350.
6. Egg And Cheese
This is an easy take on your omelette but combine with cheese and bread, it becomes a wholesome meal that aids in weight loss too. All that you need are 2-3 egg whites along with one whole egg yolk and some garlic. Low fat mayo or mustard can be used in dressing.
Saute 2-3 egg whites along with one egg yolk in some garlic till scrambled. Season well Now spread some low fat mayo or butter on the wholewheat bread. Put the eggs along with cheese. Add lettuce for extra fibre. Calorie value about 300.