- 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
- Spread peanut butter on two toasted bread slices.
- Top the slices with banana slices and blueberries.
- 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 (3).
- 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)
- Cucumber – 1-2 thin slices (1-2 calories) – optional
- Mayonnaise (Light, cholesterol-free) – 1 tablespoon (49 calories)
Preparation
- Pick up a cup of tuna salad from the local deli.
- Spread it on toasted bread slices.
- 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.
- 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
- Spread almond butter generously on one bread slice.
- On the other, mash and spread the paste of fresh raspberries like a jam.
- Place the slices together and cook the sandwich over a skillet for 5 minutes on low heat.
- 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.
- 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
- Apply olive oil on either surface of sliced eggplant and bake in an oven for 5 minutes.
- Spread the mozzarella on toasted bread slices, and place the eggplant and tomato slice.
- Close the sandwich and enjoy.
Benefits For Weight Loss
- Eggplant is extremely low in calories. Spinach contains 6 calories/cup. 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). It may reduce body fat mass in humans if taken in controlled portions.
- Grilled Chicken Sandwich
The sandwich offers about 304 calories, fiber, and a host of nutrients.
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
- Grill the chicken until it is thoroughly cooked.
- When you need a sandwich, add salt and pepper for taste and spread on one toasted bread slice.
- 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.
Note: You can replace the chicken with some ground turkey for more taste and prepare some mustard sauce or hummus to serve as a yummy dip.