Diet sandwiches on the right diet. A selection of the best video recipes. PP sandwiches. Unusual snack ideas What sandwiches can you eat while losing weight

Sandwiches are a popular dish that everyone, without exception, probably likes. People who are on a diet should carefully monitor their diet, but this does not mean that you need to give up such a popular snack. Of course, you should forget about sausage and mayonnaise, but there are many other options that are not only dietary, but also very tasty.

Now you will be convinced of this by finding out some of the available and popular recipes.

Recipe for Diet Bread Sandwiches

Forbidden bread can be replaced with healthy and dietary bread. There is a wide assortment in stores, this recipe uses a product made from rice flakes.

Ingredients:

• 1 loaf;
• 75 g processed cheese;
• a tomato;
• greens;
• a clove of garlic;
• olive oil;
• spices.

Cooking method:

Recipe for dietary cottage cheese sandwiches

The appetizer prepared according to this recipe turns out to be very tasty and beautiful, which means that it can be served on a festive table so that people who follow their figure could also treat themselves to it. Prepared ingredients will make 2 servings.

Ingredients:

• 80 g of cucumbers;
• 55 g of tomatoes;
• 5 g spices for vegetables;
• 120 g creamy cottage cheese;
• a sprig of dill;
• 4 grain loaves.

Cooking method:

1. Cut the vegetables into small cubes. To make the taste more delicate, you can peel them, for which the tomatoes are first immersed in boiling water for a few seconds. It is also recommended to remove seeds from tomatoes;
2. Combine prepared vegetables in a separate container with cottage cheese, add chopped herbs and spices. Taste and add more salt if desired. It remains only to spread the grain bread with the resulting mass and you can serve.

Diet hot sandwiches recipe

Many people believe that this type of snack is the most destructive for the figure, but in fact it is not, the main thing is to follow some rules.

Ingredients:

• 2 slices of black bread;
• 2 slices of natural ham or boiled meat;
• 2 slices of cheese;
• 2 mushrooms;
• 1 teaspoon of olive oil.

Cooking method:

1. Soak each slice of bread with olive oil. Scald the washed and peeled mushrooms with boiling water and cut into thin slices. Place mushrooms, ham and cheese on each slice;
2. Place the sandwiches on a parchment-lined baking sheet and place in the oven. Bake until the cheese is melted.

Diet Chicken Breast Sandwiches

Breast is considered the most useful and low-calorie meat, so it can be safely used for cooking various dishes. Since the poultry meat is quite dry, it is recommended to combine it with vegetables, so that in the end the snack is juicy and tasty.

Ingredients:

Cooking method:

1. Toast the bread in a toaster or oven, but without using oil. Spread curd cheese over it while still warm. Cut the chicken into thin slices, and the cucumber into rings;
2. Put the chicken on the curd cheese, and then the cucumber. These sandwiches are delicious when hot or cold.

Diet sandwiches with delicious sauce

Sandwiches are very popular and are prepared with different ingredients, sauces, etc. Among this variety, several dietary recipes can be distinguished, consider one of them.

Ingredients:

• 200 g chicken fillet;
• egg;
• Bell pepper;
• 30 g stalked celery;
• 10 g whole grain bread;
• 5 g mustard;
• 12 g olive oil;
• 5 g lemon juice;
• Dill.

Cooking method:

1. Set the egg to boil, and dry the meat with a paper towel.
2. Cut the fillets into halves, as for a regular sandwich, salt on all sides and brush with olive oil.
3. Fry the chicken in a dry skillet until golden brown and cooked, and then cut into pieces so that they are about 1 cm thick.
4. Dry two slices of bread with a toaster or fry it in a pan or oven. The main thing is not to use oil.
5. Pepper seeds and veins and cut into slices about 5 mm thick.
6. Cut the celery into thin strips.
7. To prepare the sauce, separate the yolk from the protein and mix it with mustard, lemon juice, salt and olive oil.
8. Mix everything thoroughly with a whisk to make the sauce thick.
9. Grease the toast with a thick layer of sauce, lay out the chicken, alternating with pepper and celery. Garnish with herbs and serve.

Avocado Diet Breakfast Sandwich

Avocado is a healthy food that has a buttery texture, which is ideal for preparing a snack. The dish is prepared in a matter of seconds.

Ingredients:

Cooking method:

1. Fry the egg in a minimum amount of oil. It is important that the yolk does not spread, as the egg will decorate the dish;
2. If desired, you can make toasts from the bread using a special device or in the oven. Place arugula, avocado slices and an egg on top of each slice. If desired, the avocado can be chopped in a blender to create a paste that is easy to spread over toast.

Shrimp sandwiches

Such an appetizer is ideal not only for a regular menu, but also for a holiday. The original appearance of the sandwiches makes them very appetizing.

Ingredients:

• 100 g peeled;
• 100 g cooked shrimp;
• 4 slices of whole grain bread
• half an avocado;
• egg;
• 4 lettuce leaves;
• lemon;
• salt;
• pepper;
• kiwi.

Cooking method:

1. Boil the egg, and cut the avocado into small cubes and combine with a grated egg.
2. Remember the mass well with a fork so that it becomes homogeneous.
3. Add salt, pepper and 1/4 lemon juice. Mix everything thoroughly.
4. Put the prepared mass on each slice of bread, then a leaf of lettuce and shrimp. Garnish with a kiwi wedge.

Low Calorie Seafood Sandwiches

This snack is ideal not only for breakfast, but also as a snack at work or on the road. Seafood makes the sandwich very healthy and delicious. 4 servings come out of the required amount of products.

Ingredients:

• 4 slices of bran loaf;
• 35 g of boiled mussels;
• 35 g shrimp;
• 100 g ready-made squid;
• 2 teaspoons of olive oil;
• 20 g of hard cheese;
• a tomato;
• 1 tbsp. a spoonful of natural yogurt without additives;
• salt;
• pepper;
• greens.

Cooking method:

All of the dietary sandwich recipes reviewed are easy to prepare and do not require special ingredients.

Knowing the list of permitted and non-nutritive foods, prepare original snacks yourself, using the recipes given in the publication.

The creation of a sandwich, like any other self-respecting dish, was not without a legend. Ours says: sandwiches, the English version of sandwiches where the filling is between two slices of bread, was invented by John Montague, an English diplomat and gambler. He spent a lot of time at the gambling table, ate right behind it and, in order not to get his hands dirty, covered the fat ham with the second slice of bread. Montague bore the title of Earl of Sandwich and the dish was named after him.

Sandwich is as popular a snack these days as it was in Montague's day. It's fast, nutritious, simple, economical. There is only one problem - sandwiches, for the most part, are not very healthy food, and for those who follow the figure, they are not suitable - there are too many calories.

But these are all prejudices. A sandwich may well be healthy and low in calories. Nobody forces you to do it exclusively with peanut butter. You can replace this unhealthy filling with a lot of greens and boiled chicken breast. Add whole grain bread to this and, please, the healthy sandwich is ready. It can be eaten for breakfast or taken to work as lunch.

But we don't recommend eating sandwiches all the time. Still, our body needs a full lunch or dinner at least once a day.

Low Calorie Sandwich Principles

• if the bread is whole grain. Better yet, dried in a toaster or in a frying pan without oil, or slightly stale.
• it is better not to take bread with nuts and seeds, although it is tastier, but more high-calorie. But with the bran - that's it.
• meat and poultry - boil or take baked without oil and mayonnaise.
• sauces: yogurt, kefir, mustard, adjika
• a lot of greens and vegetables - they will give the effect of volume, so it will be easier to gorge on such a sandwich, and the green filler contains very few calories.
• add spicy herbs to the sandwich, it creates a rich taste and contains many vitamins and nutrients, thanks to which the body receives the necessary elements and "fills up".

Bean sandwich

Bean Sandwich Photo: Shutterstock.com

4 whole grain buns or 8 slices of bread

1 can of canned white or red beans

1/2 bunch fresh cilantro

100 g feta cheese or pickled young cheese

Olive oil

Step 1. Drain the beans, chop the cilantro, mix and puree everything in a blender, adding the juice from the beans to get a delicate creamy consistency.

Step 2. Cut the buns and dry them in a dry frying pan or in the oven at low temperature. You can drizzle with olive oil.

Step 3. Chop finely or chop the feta cheese.

Step 4. Spread generously one half of each bun with bean paste. Sprinkle with cheese. You can add herbs or lettuce leaves.

Step 5. Cover the filling with the second half of the bun, heat the sandwiches in the oven for 2 minutes.

Tuna sandwich

Tuna Sandwich Photo: Shutterstock.com

8 slices of rye bread

1 can canned tuna (you can take canned salmon)

2 tbsp spoons of yogurt

½ tsp wasabi paste

2 handfuls of arugula

Salt and pepper

Step 1. Remove the tuna from the jar, mash with a fork, adding a little juice.

Step 2. Peel and finely chop the cucumber, or grate it on a coarse grater.

Step 3. Mix the cucumber and fish, add a little yogurt and wasabi for a creamy filling.

Step 4. Take the dried bread, spread the pasta on 4 slices, put arugula on top, cover with the remaining pieces. You can add cucumbers and tomatoes.

Shrimp sandwich with egg pate

Shrimp and Egg Pate Sandwich Photo: Shutterstock.com

8 slices of lean bread

8 large shrimps

1 tbsp dense yogurt

1 tsp Russian mustard

Pair of tarragon twigs

Several sprigs of parsley

4 sheets of crispy lettuce

1 tooth. garlic

1 tbsp frying oils

Salt and pepper

Step 1. Defrost the shrimps. Peel off the shell, fry in oil with a clove of crushed garlic.

Step 2. Boil eggs hard-boiled. Remove the yolks from 4 eggs and grind them with yogurt and mustard.

Step 3. Grate 4 squirrels on a fine grater. Mix with yolks. Season with salt and pepper.

Step 4. Remove the leaves from the tarragon and parsley sprigs. Peel the last egg and cut into circles across the egg.

Step 5. Spread egg pate on slightly stale bread slices, put 2 shrimps each, sprinkle with herbs on top.

Step 6. Wash and dry lettuce leaves on a paper towel. Remove a thick stem from each leaf, arrange the leaves on top of the shrimp and greens.

Step 7. Cover the sandwiches with bread slices.

Sandwich with beef and mustard

Photo: Shutterstock.com

8 slices of whole grain bread

200 g boiled or baked beef

1-2 tsp mustard

Lettuce leaves

Step 1. Boil beef or bake

Step 2. Cut the cucumber into long strips lengthwise.

Step 3. Thinly slice the beef,

Step 4. Put cucumbers on 4 slices of bread, 2-3 slices of beef on top.

Step 5. Brush them with mustard to taste, cover with lettuce and 4 more slices of bread.

You can eat sandwiches for weight loss, but subject to certain rules: take whole grain or black bread (but it is better to replace it with bread), a piece - no more than 15 g, filling - cottage cheese, fish, lean meat, vegetables, herbs, frozen berries. In order not to add calories, you can drink them with unsweetened drinks - tea, coffee, fruit drinks, herbal teas. On average, such combinations of foods in terms of calorie content will be from 100 to 150 kcal.

But the combination of sandwiches with broths, soups and the second must be abandoned. When following a diet, it is important to take into account that it is very low in calories - 1300-1500 kcal, while men can eat up to 16 sandwiches, and women - up to 12 pieces.

A sandwich is considered a snack in the absence of the opportunity to eat normally, but given the ingredients, this type of food is considered harmful for weight loss. However, with the right ingredients, they can be eaten.

The main ingredient is bread. But it is "rejected" because of its carbohydrate content. However, they can be useful: slow carbohydrates energize the body, improve digestion, in addition, they contribute to the production of the hormone serotonin (also called the "hormone of happiness", is responsible for a good mood). Protein diets, although they give a feeling of fullness, cause stress and depression. Therefore, girls acquire a characteristic hungry look and try not to break off.

If you eat the right carbs, your cravings for sweets and baked goods will slowly diminish.

Useful sandwiches for weight loss will be under the following conditions:

• Regular bread, especially white bread, should be replaced with whole grain or black wholemeal bread. Lavash, buns, Borodinsky, loaves, flat cakes and others are excluded.
• A slice of bread should be 15 g, that is, a thin slice.
• For the filling, fish, lean, meat, vegetables, and peanut butter, herbs, fresh or frozen berries are used.
• You need to spread it with a thin layer.
• During the diet, if it involves the use of only one sandwiches, men can eat no more than 15-16 low-calorie ones, and women - 10-12 pieces.
• You can accompany the dish with unsweetened drinks, that is, tea, coffee, fruit drinks and herbal decoctions. You cannot eat a sandwich with broths, soups and a second.

Also, the bread can be dried a little in the oven, then it will be easier for the body to assimilate it. And you can even replace it with bread.

How to make diet slimming sandwiches

Diet sandwiches for weight loss can be tasty and healthy for the figure, they can be made from improvised and familiar products - with avocados, cottage cheese, vegetables and herbs, with low-calorie meat and without bread (with bread).

With cottage cheese

This sandwich combines proteins and carbohydrates in the right proportions. The following options can be prepared with cottage cheese:

• It is mixed with finely chopped herbs and a clove of garlic.
• Cottage cheese is combined with raw eggs, butter and small croutons. After spreading on bread, the dish is baked in the oven for a couple of minutes.
• Poultry meat is finely cut and mixed with cottage cheese. Then the sandwich is decorated with herbs and cucumber, pepper, onion rings, tomatoes.
• Cottage cheese can be mixed with raisins, dried apricots and prunes, vanilla.
• It can be sprinkled with fresh berries or frozen ones, such as strawberries, raspberries, blackberries, cherries. The total calorie intake will be about 102-110 kcal
• Cottage cheese mixes perfectly with grated apple and banana.

In terms of calorie content, these types of sandwiches do not exceed 150 kcal.

Slimming Avocado Sandwiches

Avocado sandwiches for weight loss can be prepared according to the following recipes:

• Mix half a ripe avocado with a crushed clove of garlic, a teaspoon of lemon juice. Grind everything thoroughly and spread thinly on bread.
• The avocado pulp is kneaded. Then it is spread on bread as a base, then thin rings of red onion, tomato, cucumber and a little greens are laid out. Everything can be sprinkled with wheat germ.

Sandwiches without bread for weight loss

The main thing is to choose dense vegetables as the basis for sandwiches without bread, replacing the usual ingredient with them in order to make the product as suitable for weight loss as possible. Cheese, fish, poultry, cucumber, pepper are perfect for this. Any ingredients can be completely spread on cabbage or lettuce leaves. This makes something similar to shawarma, tacos or other Mexican dishes, but much healthier.

With meat

Hearty sandwiches can be made with meat ingredients:

• Cut turkey fillets, tomatoes, bell peppers, cauliflower, carrots and olives into a bowl. The mixture is kept in the refrigerator for five hours. Then spread on bread.
• Finely chop a boiled egg, chicken fillet, tomatoes and an apple. The mixture needs to be seasoned with low-fat kefir and put on bread.
• A piece of meat is placed on a slice, and on top is another vegetable: slices of tomatoes, cucumber, red onion, sweet pepper.

Watch this video on how to make a sandwich without bread for weight loss:

Weight loss principles with healthy sandwiches

A diet on sandwiches useful for weight loss lasts no more than a couple of weeks. It is quite low in calories, since it does not exceed 1300-1500 kcal.

It is important not to forget about the drinking regimen and drink enough fluids, but do it without sugar. In addition, coffee should be cut back. Plus carbonated drinks should also be completely eliminated.

The very same bread made from coarse flour contains coarse fiber, which improves intestinal motility and helps cleanse the body. It also contains B vitamins, which are essential for a good mood, beauty of hair, skin and nails.

Expert opinion

Yulia Mikhailova

Nutrition expert

We must not forget about sports. Any physical activity will do, from walking in the park to working out in the gym. But each lesson should last at least 30 minutes, preferably daily.

During such a diet, you cannot eat sweets, pasta, fast food, chips, alcoholic drinks, rolls and pastries.

This method of losing weight is perfect for those who are used to chewing something constantly, as well as those who do not have the opportunity to eat a full meal during the day.

Berlin diet

The authors of this diet claim that it helps to lose weight in a couple of weeks up to 3-4 kg. The only contraindication is diseases of the gastrointestinal tract. During the diet, you can not eat potatoes and corn, as well as the usual list of unhealthy foods, such as sweets, pastries, alcohol, fast food.

Salads are seasoned with kefir and olive oil. Dairy products should not exceed 2.5% in fat content, cheeses - up to 20%.

No snacking is allowed during the diet, the last meal should be no later than 6 pm.

A low-calorie menu should be adhered to for 10 days. The diet can be as follows:

Most of all, they miss not the cakes and pastries with cream, but the most ordinary sandwiches. In most diets, sausage and cheese, butter and bread are contraindicated. Delicious hot sandwiches are also prohibited, which simply drive you crazy with their aromas and appetizing crispy crust.

There is an exit

If you, too, adhere to proper nutrition, but miss bread with butter, then the recipes for simple sandwiches are dietary! - will be a real find. To prepare such snacks, of course, you will have to choose products more carefully, combine them correctly, take into account the calorie content and grams. But this is not difficult at all, especially if you have at hand recipe "tips" that will help you build a delicious sandwich in a matter of minutes and at the same time not worry about gaining weight after such a meal.

By the way, dietary sandwiches, if you change their size and the amount of food used for cooking, can become not a simple snack, but a complete meal. With the help of a low-calorie sandwich, you can lose extra pounds, and enrich your body with vitamins, and stay full for a long time.

Bread with red fish and cottage cheese

Diet bread sandwiches are perhaps the most popular snack option. Bread is an excellent alternative to white bread, which is completely unhealthy for a losing weight. These sandwiches are perfect for breakfast and also serve as a healthy and tasty snack during working hours.

Ingredients:

• Two dietetic loaves.
• One hundred grams of low-calorie cottage cheese.
• Spices.
• A bunch of fresh herbs.
• Lightly salted red fish.

Finely chop fresh herbs and mix with cottage cheese. Salt and season with your favorite spices. Spread the bread with the curd mixture and put pieces of red fish on top. Such dietary sandwiches are decorated with a leaf of parsley or a sprig of dill.

Caloric content per 100 grams of product is 98 Kcal.

Hearty Chicken Breast Sandwich

Very often, bread sandwiches are made for full and hearty snacks. The opinion is erroneous that sandwiches with black bread should not be consumed on a diet. Nutritionists recommend refusing white, baguettes and loaves. But whole grain dark bread in moderation has never harmed a losing weight.

Ingredients:

• Boiled chicken breast.
• Two slices of black bread (possible with bran).
• A tomato.
• Salt.
• Avocado.

Process

The healthiest fruit, avocado, can replace harmful mayonnaise and sauces in sandwiches. Mash the pulp with a fork and get an amazingly tasty, nutritious and healthy cream. Spread it on diet sandwiches, put slices of boiled chicken fillet on top, then there is a circle of ripe juicy tomato. Season with salt, pepper and garnish with fresh herbs.

Optionally, on such sandwiches with black bread, you can put another boiled egg, finely grated garlic or a lettuce leaf.

Caloric content per 100 grams of product - 122-148 Kcal (depending on the composition and amount of ingredients).

Sandwich "Traffic Light"

Unfortunately, most people have very little time to cook in the morning. That is why they are in such cases a real find for losing weight. A sandwich with the original name "Traffic Light" will help you quickly feed your family with breakfast, please your guests, and add a drop of nutrients and vitamins to your children.

Ingredients:

First, you need to make a paste from low-fat cottage cheese and avocado pulp. You can add your favorite spices and salt. We spread the bread with the resulting mixture. The green traffic light is ready.

A circle of ripe and juicy tomato will burn brightly in red. But the yellow traffic light is a half of a boiled chicken egg. The design of sandwiches is an important nuance, although this is not required here: the dish already has a bright presentable look. However, a sprig of fresh parsley will not be superfluous, because even it contains a lot of vitamins and microelements useful for the body.

Caloric content per 100 grams of product is 112 Kcal.

Hot lavash

The opinion that everyone is harmful to the figure is erroneous. In fact, you can make the right warm sandwich that's delicious, filling, and healthy. Hot diet pita sandwiches are ideal in this case.

Ingredients:

Cut the pita bread into small squares. Put a leaf of lettuce and finely chopped chicken fillet (boiled!) In the center. Salt and add chicken spices. Cut the tomato into thin slices. We put them on top of the chicken. Sprinkle with grated cheese and wrap. It turns out a kind of roll or shawarma.

You can prepare these hot diet sandwiches in two ways:

• Heat a dry frying pan without adding vegetable oil. As soon as golden brown appears, turn the sandwich over and fry on the other side.
• We turn on the oven and set the temperature to 180-190 degrees. Cover the baking sheet with foil or baking paper. Put prepared sandwiches and bake for fifteen minutes.

Both options are suitable for dietary nutrition, since they do not involve the use of vegetable oil, that is, unhealthy fats. The faster time, of course, will be the first, but after the oven the sandwiches stay hot longer. The choice is yours.

How many calories are in a roll sandwich? There are only 140-152 Kcal per 100 grams of the finished product. This is ideal for a hearty and hearty breakfast or lunch.

Fish pate sandwich

Fish and white meat are foods that are most often used for preparing dietary meals. Sandwiches are no exception.

Ingredients:

• Whole grain bread roll (you can use crispbread).
• Mackerel.
• Egg.
• A tablespoon of sour cream (low-fat).
• One small lime.
• Small chili pepper.
• One small onion.

How to cook

This recipe is good not only because fish paste is good for health and does not negatively affect the figure. A big plus is that you can cook it "in reserve". It keeps well in the refrigerator for three to five days. So, having prepared the pate once, you can provide yourself with tasty and healthy sandwiches for a whole week.

Let's get started. The first step is butchering the fish. We get rid of the head, skin and entrails. We wash the mackerel carcass under cold water and cut into small pieces. Boil them in lightly salted water for ten minutes. Leave to cool.

Boil the chicken egg, cool and rub on a fine grater. Chop the onions very finely. Only grated zest is required from green lime. Put sour cream in a bowl, add zest, egg and onion. Thoroughly mix the ingredients of the future pate with each other.

Chili pepper will help add pungency and piquancy to fish paste. If necessary, rinse and gently cut in half. It is recommended to remove the seeds, since it is in them that the main pungency and bitterness of the pepper are located. We rub the pulp on a coarse grater or cut it with a knife, but as small as possible. Add pepper to the pate.

It remains to add the fish. When the mackerel has cooled, remove it from the broth with a spoon full of holes and thoroughly mash it into a gruel with a fork. Now the fish can be sent to the general tank. Mixing, you get a surprisingly aromatic and delicate fish paste with a hint of piquant bitterness. It remains to spread it on the base (bread, lavash, diet bread).

As for such an issue as decorating sandwiches, even such a simple sandwich with pate can be decorated in such a way that it will not be a shame to serve it to the festive table. Take a large plate and place the sandwiches on top of it. Place a small sprig of parsley or a "tail" of dill on top of each. On the edges, you can add chili and small wedges of lime as decoration. The composition is ready. Bon Appetit!

For 100 grams of such a sandwich with fish paste, there are about 152-160 Kcal, if it is a diet bread or Armenian thin lavash. If you took a white bread bun as a basis, then the calorie content will increase to 192-200 Kcal.