Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital, says, “Sandwich bread can, in fact, be a part of a weight loss diet. The important thing is the type of bread.” He adds, “White processed bread is not good for weight loss since it does not contain a good source of fiber or really any other nutrients that support weight loss. What you really want is sandwich bread that is whole grain and contains a good amount of fiber. This fiber is what can help aid in your weight loss. This is because fiber can help keep you fuller for longer and satisfy you quicker compared to processed bread. This will help you snack less, eat less, and overall consume fewer calories during the day. When we reduce our caloric intake, we start to lose weight!” Check out the 10 sandwich recipes for weight loss. These are easy to make and are good for breakfast, lunch, or dinner. Couple them with 8 glasses of water per day and an hour of exercise, and you will shed pounds like never before. Read on.

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 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 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 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 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 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 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 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 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

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 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 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.

Is a sandwich better than rice for weight loss? Check out the infographic below to learn more about the different types of bread and their nutritional values. Jesse Feder says, “Sandwich bread can be a better option for losing weight when compared to rice. A slice of bread, on average, is about 70-100 calories, whereas a serving of rice is around 200-300 calories. At the end of the day, if you are consistently eating fewer calories, you will begin to lose weight. That is why sandwich bread is better than rice for weight loss.” Are potatoes better than bread? According to Jesse Feder, “Potatoes can be a better option than bread in terms of calories. Per 100 g, potatoes have about 1-2 times fewer calories than bread. Potatoes also contain many more nutrients when compared to white bread. However, when compared to whole grains, nutritional profiles become much more equal apart from calories. If your goal is to lose weight, potatoes might be a better option simply due to the lower calorie content. However, in terms of nutrition, whole-grain bread might provide more nutrients when compared to potatoes.” Is it bad to eat sandwiches every day? No, it is not bad to eat sandwiches every day if you plan properly and include all the nutrients needed for weight loss. Make sure to replace refined flour with whole grains and add more veggies to make it healthier. Is paneer sandwich good for weight loss? Low fat paneer is a good choice for weight loss. If you are a vegetarian, you can always replace animal proteins with low-fat paneer and enjoy your weight loss journey. Can a sandwich make you fat? If properly planned by a dietitian, having a sandwich will not make you fat. Controlling the portions and choosing the right options are key to lose weight. Is a veg sandwich good for diet? Yes, as long as you include colorful fresh vegetables between the bread slices, it is good for your diet. But be cautious of the grains you are using and the portion size. Can I take Diet Sandwich? There is no ‘diet’ sandwich. You can make an ordinary sandwich healthy by replacing refined grains with whole grains and adding more fresh vegetables and lean cuts of meat. What is healthier than bread for a sandwich? You can replace the bread in a sandwich with corn or whole grain tortillas. Adding big leafy greens of lettuce or Romaine lettuce can make the sandwich much healthier. Are wraps better than bread? No. While wraps may seem a better option than bread, they contain more calories and less fiber, and more saturated fat and sodium than bread. What can you put in a sandwich instead of butter? You can add olive oil, nut butter, clarified ghee, coconut oil, or mayo to sandwiches in place of butter.