A sandwich is a breakfast choice for many people. Thanks to the vegetables and meat neatly placed between two slices of bread, it’s healthy and colorful. But sometimes, it doesn’t turn out to be a healthy option. You need to be mindful of ingredients, especially if your goal is to lose weight. On Sandwich Day, November 3, we’ll tell you how to make a sandwich for weight loss. So, try these healthy sandwich recipes at home.

Making a sandwich is like a delicate dance of flavors and textures. First, you need a solid foundation called bread. It can be classic white bread or whole grain or baguette. Next comes the spread where everything comes together. It can be mustard, pesto or any spread of your choice. For layering, keep your proteins, whether it’s grilled chicken, paneer, or tofu. Add some cheese, vegetables and a bit of pickle for extra zing, suggests Abhilasha V, chief clinical nutritionist, Cloudnine Group of Hospitals, Bangalore.

Choose your sandwich ingredients wisely

There are a few culprits that can turn a seemingly innocent sandwich into a not-so-healthy choice. Here are some of them:

1. Choice of bread

Choosing refined white bread instead of whole grains can add empty calories and spike your .

2. Mayonnaise and sauce

These are loaded with calories, especially if you spread them liberally on bread. Hummus, mustard and Greek yogurt are some healthy alternatives.

3. Processed meats

Deli meats are convenient, but high in sodium, preservatives and saturated fat. Choosing lean and less processed proteins is a healthier choice.

4. Cheese

While cheese adds flavor, it also contributes extra calories and saturated fat. Moderation is key, and you may want to consider lower-fat cheese options.

5. Fried or breaded portions

If your sandwich has fried or breaded elements, you’re adding extra calories and unhealthy fats. Baked or grilled options are good options, says the expert.

6. High toppings

Piling on extras like bacon, extra cheese, or creamy dressings add up to the calorie count quickly, so cut back on them.

Sandwich recipes for weight loss

Building a healthy sandwich is all about choosing carefully with ingredients. Whole grains, lean proteins and plenty of vegetables can turn your sandwich into a nutritious delight. Here are some recipes:

1. Grilled Veggie Panini

What’s needed

• A pumpkin
• An eggplant
• A bell pepper
• Two slices of whole grain bread
• 1/4 cup pesto sauce
• 100 grams of mozzarella cheese
• Half a cup of fresh basil leaves

method

Grill wholegrain bread and layer the fillings in a sequence of baked zucchini, eggplant and bell pepper followed by basil leaves, cheese and pesto sauce.

2. Veggie and hummus sandwich

What’s needed

• Two slices of whole grain bread
• A tablespoon of hummus spread
• A cucumber
• A bell pepper
• Half a cup of lettuce leaves

method

Toast wholegrain bread, spread hummus, add veggies and eat fresh.

3. Chickpea Salad Sandwich

What’s needed

• 100 grams of minced chickpeas
• One tablespoon of Greek yogurt
• Some celery
• One red onion
• One tablespoon of Dijon mustard
• Two slices of whole grain bread
• Lettuce leaves

method

Mix all the filling ingredients gently and stuff them inside the whole grain bread.

4. Grilled Chicken and Avocado Wrap

What’s needed

• 2 chicken breast strips
• An avocado
• A cereal wrap
•Fresh lettuce
• A tomato
• One tablespoon of Greek yogurt

method

Layer chicken, lettuce, avocado slices and tomatoes inside the wrap and top with some yogurt before rolling, experts say.

5. Smoked salmon and cream cheese bagel thin

What’s needed

• 100 grams of smoked salmon
• A cereal or thin bagel
• Light cream cheese
• One red onion

method

Heat a bagel, add salmon, layer with onions and top with cream cheese.

6. Egg salad lettuce wrap

What’s needed

• Two hard-boiled eggs
• One tablespoon of Greek yogurt
• Dijon mustard
• Whole lettuce leaves (as wraps)
• A tomato

method

Take lettuce leaves, stuff them with hard boiled eggs tomatoes and add mustard and curd and eat fresh.