Healthy low calorie sandwiches & recipes for weight loss plan

low calorie sandwiches

Are you following a healthy weight loss diet plan? Do you want to change your actual food menu? In this article, VKool.com will show you top 6 healthy low calorie sandwiches for breakfast that are suitable for people who are following a weight loss program. This writing is a collection of top low calorie food recipes from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn more!

Top 6 Healthy Low Calorie Sandwiches For Weight Loss Plan & Easy Recipes

1. Watercress & Egg Salad Sandwiches

low calorie sandwiches

Watercress is a cruciferous vegetable that can add a zesty note & phytonutrients to the food of an American classic. This sandwich is packed with 289 calories (1 serving). Here are some main ingredients to make 1 serving:

  • 2 large hard-boiled eggs
  • 2 ¼ tsp of nonfat plain yogurt or nonfat sour cream
  • ¾ tsp of reduced-fat mayonnaise
  • ¾ tsp of grainy mustard
  • 1 trimmed and chopped scallion
  • freshly ground pepper to taste
  • salt
  • 3 Tbsp of washed & stemmed watercress
  • 2 slices of pumpernickel bread

Directions:

  • You scoop out egg yolks
  • Then you place yolks into a small bowl
  • Then you reserve the rest for the next use.
  • Next, you chop egg whites & reserve.
  • You mash the yolks using a fork
  • You stir in sour cream, mayonnaise & mustard.
  • You add chopped egg whites & scallions
  • Then you season with salt & pepper.
  • You arrange watercress onto these bread slices.
  • You top with your egg salad
  • Then you cover with your remaining bread slices.

See more: 3 Week Diet book

Keep reading this writing to discover other healthy low calorie sandwiches for a perfect weight loss plan.

2. Grilled Eggplant And Portobello Sandwich

low calorie sandwiches

This sandwich is packed with 250 calories (1 serving)

Here are some main ingredients to make 1 serving:

  • ¼ chopped small clove garlic
  • 1 Tbsp of low-fat mayonnaise
  • ¼ tsp of lemon juice
  • ¼ medium eggplant, sliced into 1/2-inch rounds
  • ½ large portobello mushroom cap, gills removed
  • olive or canola oil cooking spray
  • ⅛ tsp of salt
  • ⅛ tsp of freshly ground pepper
  • 2 slices of lightly grilled or toasted whole-wheat sandwich bread
  • 8 Tbsp of stemmed and chopped arugula or spinach
  • ¼ large tomato, sliced

Directions:

  • You preheat grill to a medium-high heat.
  • You mash the garlic into a paste onto a cutting board by using the back of spoon.
  • You combine with lemon juice and mayonnaise in a small bowl.
  • You set aside.
  • You coat all sides of eggplant rounds & mushroom caps with your favorite cooking spray and you season with salt & pepper.
  • You grill the vegetables, and you turn once, until tender & browned on all sides (about 3 to 4 minutes for mushrooms and 2 to 3 minutes each side for eggplant)
  • You slice the mushrooms when cool enough to handle
  • You spread the garlic mayonnaise onto each piece of bread.
  • You layer the mushrooms, eggplant, arugula & tomato slices onto all slices of bread
  • Then you top with your remaining bread.

See more: Healthy Foods For Weight Loss Fast At Home

3. Barbecued Pork Sandwiches

low calorie sandwiches

This sandwich is packed with 319 calories (1 serving)

Here are some main ingredients to make 1 serving:

  • ½ small yellow onion then you cut into some rounds, ½ inch of thickness
  • ½ tsp of canola oil
  • 1 whole-wheat bun, and you split horizontally
  • Grilled, thinly sliced chipotle-marinated pork tenderloin
  • 2 tbsp of prepared barbecue sauce

Directions:

  • You preheat grill to a grill pan over a high heat.
  • Lightly you brush onion with canola oil and you grill (when the pork is done) till you see it is lightly browned & soft
  • You turn once, about 4 to 5 minutes.
  • You let it cool on the cutting board.
  • Lightly you toast buns and cut side down in the pan or onto the grill.
  • You chop the onion and you transfer to your large bowl.
  • You shred pork by using 2 forks and you add to the bowl.
  • You add barbecue sauce and you stir to combine.
  • You serve the pork that is filling on toasted buns.

See more: Weight Loss Fast Diet Tips & Plan

If you want to get more choices to add into your daily food menu for weight loss, continue reading this writing!

4. Peanut Tofu Wrap

low calorie sandwiches

This sandwich is packed with 310 calories (1 serving)

Here are some main ingredients to make 1 serving:

  • 1 Tbsp of Thai peanut sauce, store bought
  • 1 whole-wheat flour tortilla (8-inch)
  • 2 oz thinly-sliced, baked, seasoned tofu
  • ¼ cup of sliced red bell pepper
  • 8 thinly sliced snow peas

Directions:

  • You spread peanut sauce onto the tortilla.
  • You place tofu, peppers & snow peas into the center
  • You fold the sides on the filling and you roll up.

See more: Top 12 Easy Peanut Butter Recipes: Desserts And Cookies

5. Turkey Pastrami Sandwich

low calorie sandwiches

This sandwich is packed with 184 calories (1 serving)

Here are some main ingredients to make 1 serving:

  • 2 slices of turkey pastrami
  • 1 apple, and you cut into five thin slices
  • 2 Tbsp of drained sauerkraut
  • 1 thin slice of Swiss cheese, reduced fat
  • 1 large slice rye bread, and you cut in half

Directions: You layer turkey pastrami, sauerkraut, apple slices, and cheese between your bread halves.

See more: The Healthy Weight Loss Meal Plan For Women

6. Egg & Salmon Sandwich

low calorie sandwiches

This sandwich is packed with 214 calories (1 serving)

Here are some main ingredients to make 1 serving:

  • ½ tsp of extra virgin olive oil
  • 1 Tbsp of finely chopped red onion
  • 2 large egg whites, beaten
  • 1 pinch of salt
  • ½ tsp of rinsed and chopped capers,
  • 1 oz smoked salmon
  • 1 slice of tomato
  • 1 toasted whole-wheat English muffin, and you split

Directions:

  • You heat olive oil into a small nonstick skillet on medium heat.
  • You add onion and you cook, stir until it becomes soften, about 1 minute.
  • You add egg whites, salt & capers and you cook, stir constantly, until you see whites are set, roughly 30 seconds.
  • To make the sandwich, you layer the egg whites, tomato and smoked salmon on English muffin.

See more: List Of Low Carb Foods And Snacks To Eat For Weight Loss

To see all of our writings about weight loss recipes, weight loss programs and diets, go to our main Weight Loss page. After reading the writing of top 6 healthy low calorie sandwiches for a healthy weight loss plan and easy to prepare recipes, hope that this writing helps you get more choices to add into your daily food menu. However, it is solely for the informational purpose and it is not intended to give medical advice. If you have any question, or you know other healthy low calorie sandwiches for weight loss, please leave them below.

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