Sandwich ideas with dairy, deli, peanut butter, and more. They’re great for breakfast or lunch, for work and school. For diet sandwiches, choose a chicken that you roast yourself instead of ready-made deli meats.
Recipes for healthy sandwiches
Here are some ready-to-use product compositions from which you can prepare healthy diet sandwiches:
- Rye bread + roasted pork tenderloin + strawberries + olive oil + balsamic vinegar + basil.
- Graham bread + almond butter + kiwi slices + crushed cashews.
- Clean grain bread + medium-fat cottage cheese + pieces of cooked green beans + flaxseed oil + a handful of broccoli sprouts.
- Rye bread + tahini + ground almonds + banana.
- Whole grain tortilla + baked pumpkin + olive oil + sunflower seeds + feta cheese.
- Whole-grain roll + ricotta cheese + prunes cut into strips + pumpkin seeds.
- Graham roll + natural cheese + cinnamon + pomegranate seeds + chia seeds.
How do I make diet sandwiches?
Prepare a carbohydrate base
Good quality bread will be the basis. Bet on: wholemeal rye sourdough bread without added sugar, wholemeal rolls, graham rolls, wholemeal tortilla, pure grain bread.
Protein additions to the sandwich are: white cheese, cheese, vegetable paste based on legumes, hard-boiled egg, good quality sausage (preferably without preservatives). Nuts and seeds can also be a source of protein.
Remember the fat supplement
Fat is essential for the absorption of fat-soluble vitamins and some antioxidants. For this reason, always add a minimal amount of fat to your sandwich.
What could be your fat supplement? Peanut butter, real butter, a little olive oil, canola or flaxseed oil, tahini (sesame paste).
Don’t forget vegetables and fruit
Try to add at least 2 types of vegetables to each sandwich, for example, tomato, lettuce, radish, cucumber, and others. You can also add… fruit to your sandwiches.