Sandwich Diet Plan For Weight Loss

Sandwich diet plan for weight loss is a low-calorie balanced diet plan that can be used to maintain weight after a period of weight loss. The sandwich diet was developed with the aid of a psychologist and nutritionist, and follows all the rules for managing calorie intake and achieving adequate nutrition required by the Department of Health. It is not a rigid diet, as you do not need to count calories or weigh portions. You also do not need to starve yourself, as it allows you to eat what you like from your fridge without having to worry about overeating.

Can You Lose Weight Eating Sandwiches?

It is not impossible to lose weight and eat sandwiches; however, you need to make sure your diet is well balanced.

Every so often, you hear about someone who lost weight by following a sandwich diet. Essentially, what they’ve done is mainly consume healthy sandwiches for weight loss. Sandwiches can be a perfectly healthy choice to incorporate into your diet, as long as you make them with healthy ingredients.

Tip

It’s not impossible to lose weight eating sandwiches. However, whether or not you lose weight will depend on both the diet you’re following and the types of sandwiches you’re consuming.

Eating Sandwiches on a Diet

Sandwiches often get a bad reputation based on how rich in carbohydrates they are. However, there’s usually nothing wrong with integrating healthy sandwiches into a diet. Whether these will be healthy sandwiches for weight loss will depend on your overall eating habits.

There are a wide variety of diets you can follow if you’re hoping to lose weight. For long-term weight loss what matters is that you adopt healthy eating habits that you can stick to. Whether or not you can follow a sandwich diet will depend on how many calories you’re allowed to consume and the ratio of macronutrients you’re ingesting.

For example, diets like reduced-calorie, high-carbohydrate and high-protein diets might all allow you to eat carbohydrates. However, on low-carbohydrate diets you want to avoid consuming carbohydrate-rich foods like sandwiches on a regular basis. This is due to the number of carbohydrates in bread.

There might be some overlap between the macronutrients you can consume when following a specific diet versus simply reducing your caloric intake. However, many weight-loss diets heavily focus on adjusting macronutrient ratios, which means that healthy sandwiches for weight loss may differ between diets.

Sandwich Diet Plan For Weight Loss

If you want to eat your favorite sandwich on a diet, you’ll very likely need to alter or create sandwiches that specifically adhere to your diet’s restrictions. For example, Harvard Health Publishing says that calorie restriction typically involves reducing your calorie consumption by 500 to 1,000 calories per day. Women may consume as little as 1,200 calories per day, while men may consume as little as 1,500 calories per day.

On a calorie-restricted diet, you may be able to eat sandwiches like our Charred Vegan Portobello “Steak” Breakfast Sandwich, with 366 calories, 15 grams of fat, 14 grams of protein and 44 grams of carbs. However, this same sandwich may not be ideal if you’re following a strict, Okinawa-style, high-carbohydrate diet.

According to a July 2016 study in the journal Age and Ageing, Okinawan high-carbohydrate diets recommend reduced fat consumption and also tend to reduce calorie intake. Fat consumption might need to be as little as 6 percent of your diet’s total calories.

According to the Food and Drug Administration, fat provides 9 calories per gram. If 6 percent of the calories in a 2,000-calorie diet come from fat, this means that you would be consuming just 13.3 grams of fat per day on such a diet.

In this case, a portobello steak sandwich would be off-limits. Instead, this LIVESTRONG.com recipe for Vegan Chili Baguette “Boat,” with 318 calories, 7 grams of fat, 18 grams of protein and 47 grams of carbs, would be much better suited to this diet. Similarly, if you’re on a high-protein diet, you might prefer sandwiches made with a combination of plant-based proteins like hummus and low-fat meat-based proteins like chicken or turkey.

Keep in mind that if you’re trying to lose stomach fat and gain muscle, you’ll need to involve exercise in your diet. A high-protein diet on its own can’t help you build muscle. However, high-protein sandwiches in combination with increased exercise can certainly help you meet your weight-loss goals.

Healthy Sandwiches for Weight Loss

Sandwiches are grease-free, light, and can be carried anywhere! However, the carbs in bread may not make it an ideal food for calorie-conscious people. But worry not – we can share our recipes for sandwiches for weight loss. These are low in calories, full of nutrition, and keep you satiated for at least 2 to 3 hours.

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.

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. Whole grains increase the chewing time, which decreases the eating rate and reduces energy intake.
• Peanut butter is rich in protein. – 1 tablespoon of peanut butter contains 4 g of protein. It also helps reduce the risk of type 2 diabetes.
• 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.

2. Tuna Salad Toast

This sandwich has 380 calories. 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.
• 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.
• Lettuce is extremely low in calories and appropriate for weight loss.

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.

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.
• The high fiber content of raspberries provides satiety and adds bulk to meals.
• 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.
• According to studies, almond consumption could aid weight loss and reduce waist-hip circumference.

4. Eggplant And Mozzarella Sandwich

This one contains a host of healthy nutrients and 230 calories.

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. Onion contains soluble fiber, which makes it great for weight loss.
• 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.

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.
• The bioactive compounds in mushrooms have anti-inflammatory, anti-obesity, and antioxidative effects. A study on obese adults showed that people on a mushroom diet lost 3.6% more bodyweight than meat eaters.

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. 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.

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. 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

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. A hundred grams of peas contains 6 g of fiber. 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.
• Corn gluten was found to be effective in reducing weight when given to high-fat-fed rats for 4 weeks.

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.
• A study showed that people who took chickpeas were 53% less likely to be obese. This is because chickpeas are high in protein, which induces satiety and makes you feel full for longer.

5 Dos for a Healthy Sandwich

Rethink what goes between the bread with these healthy sandwich ideas.

1. Load it with fruits or vegetables. In many sandwich recipes, vegetables are seen as secondary. Sylvia Melendez-Klinger, RD, the founder of Hispanic Food Communications, says that when it comes to fresh, delicious, and healthy sandwich ideas, vegetables can be the star. “Cucumber, tomato, and zucchini slices, water chestnuts, or your other favorite vegetables are all great,” she says.

“Fruits add a wonderful tasty crunch to sandwiches. Try thin-sliced cantaloupe, watermelon, honeydew, pears, and apples with your sandwiches,” Melendez-Klinger says. And don’t forget the classics — lettuce, onions, pickles, and fresh peppers, Best says. “For those who prefer hot sandwiches or less-crunchy toppings, avocados, cooked peppers, cooked mushrooms, grilled onions, and spinach are great choices,” Best says. “By adding a variety of produce over high-fat condiments and a variety of meats you are making this meal more balanced and healthier.”

2. Lay down a lighter spread. Many a healthy sandwich is undone by high-calorie spreads like full-fat mayonnaise. Instead, find ways to add flavor without a lot of fat, says Kathy Taylor, RD, the director of nutrition at Grady Hospital in Atlanta. “Choose low-fat condiments like low-fat mayo or salad dressing, mustard, or hummus to add moisture to your sandwich and still keep it in a good calorie range,” she says. A few slices of avocado can be another good choice; although it is high in fat, it is the healthy monounsaturated kind. Holly Klamer, RD, based in Kalamazoo, Michigan, adds guacamole and a splash of olive oil vinaigrette to the list of light-yet-flavorful dressings.

3. Go with lean protein. “The base of your sandwich is typically a protein, whether it be peanut butter or an animal protein of some sort,” Best says. Meat can be part of a healthy sandwich — the secret is choosing lean, healthy sources of protein that don’t burden your sandwich with excess fat and calories. “Choose healthy proteins like sliced chicken, fish, or turkey, or even canned tuna or salmon,” Taylor suggests. Look for light tuna in a can or pouch, which has less mercury than albacore according to the Environmental Defense Fund. Peanut butter or another nut butter is a good option for plant-based eaters. “If it is an option, choose natural peanut or almond butter, because there are less fillers and it tends to be more nutrient dense,” Best says. Plus, an article published August 2021 in Nature Foodfound that each serving of a peanut butter and jelly sandwich can add 33 minutes of healthy life.

4. Choose whole-wheat bread. One of the best ways to make your sandwich recipe both filling and nutritious is to choose the right bread, explains Melendez-Klinger. “Mix up your sandwich selection by trying breads higher in fiber, such as whole wheat,” she says. “These choices will help you feel fuller longer.” That’s because high-fiber foods are bulkier and also slow the absorption of sugar to improve blood sugar levels, according to the Mayo Clinic.

5. Eat a smaller sandwich. Finally, one of the simplest ideas is also one of the easiest — avoid the monster sandwiches that are available at many restaurants in favor of a smaller portion, Taylor says. “A footlong adds double the calories,” she says. Or, if the sandwich comes on thick bread, try removing the top or bottom slice to slim the sandwich down, Klamer suggests.

5 Don’ts for a Healthy Sandwich

For a truly healthy sandwich, what you leave out is just as important as what you include. “There are a few ingredients you’ll want to avoid specifically when it comes to condiments and toppings,” Best says.

1. Don’t load up on cold cuts. Cold cuts are certainly the easiest sandwich filling to use, but Melendez-Klinger says you need to be careful, as many traditional prepackaged “luncheon meats” are loaded with fat, sodium, and preservatives. Saturated fat and sodium may increase your risk of cancer, obesity, and heart disease, according to Cleveland Clinic. If you do go the deli meat route, choose fresh over prepackaged and low-sodium when available. Fresh slices of cooked chicken or turkey (ideally that you have cooked yourself) are a better and leaner alternative, Best says.

2. Don’t layer on the cheese. Cheese is another easy way to make an otherwise healthy sandwich unhealthy. Make sure you’re using genuine cheese rather than a cheese product, Best says. “I recommend avoiding American cheese slices at all costs,” she says, since it is categorized as a cheese product and not simply cheese. Bleu cheese and feta are better options, though they’re more frequently found on hot than cold sandwiches, Best says. Or, you can just avoid cheese entirely in favor of a flavorful sandwich spread, such as hummus or plenty of delicious fruits and vegetables, Melendez-Klinger says.

3. Don’t put it on white bread. White bread is one of the worst bases you can use for any sandwich, explains Taylor. “White bread made with preservatives and processed flours provides very little nutrition,” she says. White bread is stripped of fiber, protein, healthy fats, and vitamins and minerals, according to Johns Hopkins Medicine. Healthier alternatives include whole-wheat bread, other whole-grain breads, and healthy wraps made of whole grains — just look for the word “whole” on the package and make sure whole grains are listed at the top of the ingredients list, advises the Mayo Clinic. Sometimes you can even skip the carbs altogether and wrap your sandwich fillings in lettuce, though make sure you have enough ingredients to satisfy your appetite, Klamer says.

4. Don’t overdo it on grilled sandwiches. They may be delicious, but Melendez-Klinger says these grilled sandwiches can be secret diet busters. “Grilled or panini sandwiches are really popular, but are usually prepared with lots of oils or butter to give them a crusty texture,” she says. Instead, just have the bread toasted if you want the flavor of a hot sandwich with fewer calories and less fat, Klamer says.

5. Don’t eat prepackaged sandwiches. We’re often in a hurry at lunchtime, but Jeannette Bessinger and Tracee Yablon-Brenner, RD, authors of Simple Food for Busy Families, say it’s best to steer clear of prepackaged sandwiches in almost all shapes and forms. “Most are not ultra-fresh, are made on some form of white bread, and are made with the cheapest meats, cheeses, and spreads,” they say. Premade sandwiches are also light on vegetables, since they can get soggy, Klamer says. Instead, take a few minutes in the morning to make yourself a healthy sandwich to eat that day for lunch. “Generally homemade is healthier,” Klamer says. “You can add more options to a sandwich, like different vegetables.” Plus, takeout portion sizes are usually larger than you’d make at home, making it easier to overeat, Klamer says.

Remember, when you make them yourself with whole-grain bread or wraps and avoid the hidden diet busters, your sandwiches will truly be healthy choices.