Sandwich diet, diet sandwich recipes with photos

General rules

Sandwich diet, dry food - is it possible to eat like this every day, and still lose weight?
Of course, such a diet is suitable only for people with a strong stomach, healthy pancreas, liver, bile ducts and gall bladder. But the sandwich diet is a real and proven method of eliminating 4.5 extra pounds in just 7 days. To do this you need:

• eat diet sandwiches, preferably one every 2 hours, evenly distributing all allowed foods - about 8-10 sandwiches;
• drink at least 2 liters of clean water that is not subject to artificial carbonation;
• at least 1 hour of walking;
• ending meals 3 hours before night's rest;
• refusal of sweets, flour and alcohol.

Toast with avocado spread

Avocado is rightfully considered one of the healthiest fruits.
It helps lower cholesterol and is great for weight loss. Required:

• cottage cheese up to 1.8% - 50 g;
• freshly squeezed lemon juice - 1 tsp;
• whole grain bread - a couple of slices;
• avocado - 0.5 pcs.;
• walnuts - 2 pcs.;
• garlic - 2 cloves.

How to cook:

1. Wash the avocado, cut off the skin with a peeler, and grind the pulp in a blender.
2. Mix fruit puree with cottage cheese.
3. Peel the garlic and pass through a press. Mix it with the curd mass, add lemon juice.
4. Grind the nuts in a coffee grinder or finely chop them with a knife. Add to pate, stir.
5. Spread cottage cheese and vegetable puree on whole grain bread.

These sandwiches are suitable even for vegetarians. Tofu and beans together create a tasty and filling tandem.

Required:

• red beans in cans - 100 g;
• tofu cheese - 100 g;
• garlic - 2-3 cloves;
• parsley and dill - several sprigs;
• whole grain bread;
• salt pepper.

How to cook:

1. Drain the juice from the beans. Place it together with the cheese in a blender bowl. Puree until smooth.
2. Wash the greens and dry. Chop with a knife: the finer the better. Place into pate. Mix.
3. Peel the garlic and pass through a press. Add to the total mass. Salt and pepper.
4. Divide the pate evenly among the slices of whole grain bread.

All recipes are quite simple and not labor-intensive. You can experiment with the ingredients. The main thing is that all products are low-fat and healthy.

Authorized Products

The basis of the sandwich diet is a balanced diet, including complex carbohydrates, proteins, moderate amounts of healthy fats and minimizing simple carbohydrates:

• complex carbohydrates - wholemeal, bran bread, or whole grain bread - no more than 500 g per day;
• protein - 100 g of boiled meat or fish, 1 egg;
• fiber, vitamins , vegetable proteins, sugars - fresh vegetables, herbs, salad without restrictions, hummus is also suitable;
• from drinks - there is no ban on tea or coffee, the main thing is that they do not contain sweeteners or other additives (marshmallows, powder, alcohol);
• broths - in order not to eat dry food, it is recommended not to pour out the broth from fish or meat, but to drink a bowl, for example, for an afternoon snack.

It is also allowed to add to diet sandwich recipes:

• fermented milk products - up to 200 g of low-fat sour cream (≤5%), low-fat kefir, curd paste, feta cheese or soft cheese;
• 10 g unrefined olive oil or 5-7 ripe, uncolored olives;
• half an avocado.

Table of permitted products

Hot sandwiches or with boiled ingredients

With feta cheese

• Cheese cheese – 100 g
• Egg – 1 pc.
• Yogurt – 1 tbsp. l.
• Green peas – 1 tbsp. l.
• Greenery

Bran bread or crispbread is used as a base. Grate cheese on a medium grater (it can be replaced with suluguni or Adyghe cheese). Grind hard-boiled egg and green peas. Mix the ingredients, adding natural yogurt without additives. Spread this paste on pieces of bread. Sprinkle chopped dill, parsley and cilantro on top.

With Chiken

• Breast – 150 g
• Tomatoes – 1 pc.
• Cheese – 50 g
• Fenugreek

Pieces of boiled white meat are placed on slices of bread, and a layer of tomato slices is placed on top. Sprinkle the workpiece with fenugreek or other spices that you like. The top layer is made of cheese. Place the sandwiches in the microwave for 1 minute at medium power.

With vegetables

• Carrots – 4 pcs.
• Apple – 1 pc.
• Green onion – 1 tbsp.
• Cheese – 4 tbsp.
• Olive oil – 1 tbsp
• Salt pepper

For the base, take small bran buns. They are cut in half and the crumb is taken out. This part is crumbled and fried in vegetable oil until golden brown. The onion is finely chopped, the apple and carrot are cut into thin strips and then these three components are stewed with the addition of salt and pepper.

Mix bread crumbs, fruit and vegetable mixture and grated hard cheese. This mixture is used to fill the bread base. These dietary sandwiches are served hot.

Fully or partially limited products

• any confectionery, pasta, bakery products, including wheat, rye flour and other types of finely ground flour;
• any foods and drinks that contain sugar, sweeteners, flavor enhancers, preservatives, from packaged sauces, juices to candies, chips and canned corn;
• alcohol;
• fried, fatty, smoked - you can’t put fried potatoes, smoked ham or sausage in diet sandwiches, or spread butter on the bread;
• salt and pickles, in order not to provoke swelling and problems with the cardiovascular system, it is better to avoid pickled and canned vegetables; adding salt to meat is allowed, but still within reason; the daily intake of table salt for an adult is 5 g.

Attention! Since sugar and fast carbohydrates are completely excluded from the diet, once a day you can treat yourself to a couple of your favorite fruits (with the exception of bananas)/freshly squeezed juice and a spoonful of natural flower honey.

Table of prohibited products

Menu (Meal Schedule)

Sample menu for the day

Option one

Option two

Sandwiches in a hurry

• Cottage cheese – 100 g
• Avocado – 1 piece
• Greenery

Mash half an avocado with cottage cheese until smooth. Add chopped dill, arugula, mint. Mix everything thoroughly. Spread the paste on buckwheat or rye bread. Cut the other half of the fruit into slices and decorate each sandwich with them.

This quick-to-prepare dish is a great source of protein, making it ideal for breakfast. Avocado is often considered an unsuitable fruit for weight loss, however, this is not the case. Despite its high calorie content, alligator pear is very useful in a diet (read more about this secret of avocado).

With canned fish

• Fish – 1 can
• Olive oil – 1 tbsp.
• Apple – 1 pc.
• Processed cheese – 50 g
• Dill

Slices of black bread are brushed with olive oil. While the bread is soaking, the processed cheese is mixed with finely chopped dill. The base is spread with this mixture. Place apple slices cut into thin strips on top.

With salmon

• Salmon – 350 g
• Butter – 150 g
• Greens – 1.5 tbsp.
• Lemon juice – 1 tsp.
• Salt – ½ tsp.
• Pepper

For greens, it is better to take fresh dill and green onions. Finely chop the greens and thoroughly mix all the ingredients indicated in the recipe, except salmon. Spread this mixture onto a slice of bread and place pieces of salmon tightly on it. Take a second slice of bread, also spread a thin layer of creamy mixture on it and cover the fish with it. This makes a delicious and satisfying breakfast sandwich.

Dietary sandwiches, recipes with photos

Diet sandwiches with fish fillet

Perhaps the most optimal dinner. It is important to take lean fish fillet (saithe, hake, cod, pollock), boil it and add a little salt. Remove seeds, if any.

Sandwich with fish fillet

Choose the most suitable vegetables, it can be cabbage, tomatoes, cucumbers, lettuce, arugula, low-fat sour cream, olives.

To form a sandwich, cut the bread up to 2 cm thick, place the fish fillet, then lettuce, pour sour cream or olive oil on top, place a boiled egg, chopped tomatoes, cabbage, cucumbers, olives on top, chopped spicy herbs on top - dill, parsley, cilantro . That's it, your sandwich is ready.

Spicy baked beef sandwich

First you need to prepare a piece of beef tenderloin. To do this, you first need to marinate it in rosemary, chopped garlic and olive oil. After 2 hours, the meat can be put on the grill or in the oven and wait until fully cooked.

Place the sliced ​​meat on the bread, then a piece of daikon and sprinkle sautéed spinach on top. Garnish with crushed cranberries or chilies.

Sandwich with meat

Bean and chicken sandwich

You will need: half an avocado, 50 g of boiled beans, 50 g of boiled chicken fillet, a tablespoon of sour cream, spinach leaves.

Place a spinach leaf on the bread, add chicken, beans, and another spinach leaf on top.

Chicken and bean sandwich

With avocado puree

Peel the avocado, crush the pulp with a fork, drizzle with olive oil and add salt. Place on bread and sprinkle with chopped nuts. Eat for your health!

With ricotta and radish

Perhaps the simplest recipe: place soft cheese on bread, radish slices and herbs on top. You can eat.

Sandwich with ricotta and radish

Is it possible to eat sandwiches while losing weight?

One of the most popular dressings or spreads for sandwiches is cottage cheese. Today there is a large selection of such cheeses with different percentages of fat content. For sandwiches, it is best to use low-fat varieties of cheese. What cheeses are suitable?

• Low-fat Philadelphia cheese. It contains low-fat milk and cream. Calorie content per 100 grams is only about 150 calories.
• Ricotta cheese. Per 100 grams about 170 calories.
• Hochland curd cheese with herbs. There are about 200 calories per 100 grams.

What types of sandwich sandwiches are suitable for snacking?

• curd cheese avocado greens. A nutritious snack option if you don't have time for a full meal.
• curd cheese baked vegetables. An ideal light option for a diet sandwich. Bake your favorite vegetables in the oven (you can also do this using a grill pan), spread cottage cheese, put vegetables on top, salt and pepper.
• curd cheese boiled shrimp arugula. A real protein snack for those losing weight. Place shrimp on the curd cheese and sprinkle with arugula. Salt and pepper.

One of the best and healthiest options for spreading on sandwiches is curd paste. Since it is not always possible to buy a product that contains a minimum of calories, the best option is to cook it yourself, carefully selecting all the necessary ingredients.

You need to prepare such a pasta, of course, from low-fat cottage cheese. You can take cottage cheese with 0% fat content, 2% or even 5%. Instead of regular cottage cheese, it is also good to use grained cottage cheese (the fat content ranges from 0% to 9%). The advantages of this version of cottage cheese are that you no longer have to add low-fat sour cream or natural yogurt, since this cottage cheese contains salted cream.

We offer the following pasta options for pp sandwiches:

• low-fat cottage cheese dill cucumber mint low-fat sour cream spices to taste.
• low-fat cottage cheese natural yogurt spinach spices.
• grain cottage cheese green olives any greens spices.
• low-fat cottage cheese lightly salted salmon greens low-fat sour cream spices.
• grain cottage cheese sweet pepper herbs natural yogurt spices.

All ingredients must be thoroughly blended in a blender until a homogeneous consistency of thick sour cream is obtained.

PP sandwiches with avocado - 20 dietary recipes

Fish lovers don’t have to stop at tuna alone, because sandwiches with red fish can be an ideal dietary option. The calorie content of this fish is about 170−180 calories per 100 grams, depending on which variety you choose. But at the same time you get valuable Omega 3 acids, as well as a decent portion of protein! PP sandwiches with red fish are best made from lightly salted fish, this way you will be able to avoid fluid retention in the body.

• rye bread, cream cheese, lightly salted fish, greens. Spread low-fat cream cheese on bread, put fish slices on top and sprinkle everything with herbs.
• whole grain bun curd spread avocado red fish. Cut the bun into two parts, spread one part with curd paste, put avocado slices and fish slices on top.
• whole grain bread feta cheese red fish tomatoes arugula. Spread feta cheese on bread, place slices of fish and tomato and sprinkle with arugula.
• whole grain bread lettuce scrambled egg red fish cucumber. Place lettuce leaves on the bread, cucumber slices on top, then a scrambled egg and slices of red fish.
• rye bread hummus lightly salted red fish tomatoes greens. Spread hummus on bread, place tomato slices and fish slices on top. Sprinkle with herbs.

We invite you to familiarize yourself with the Beet Diet: 3 days minus 3 kg
To make chicken sandwiches tasty and juicy, you need to properly prepare the chicken fillet. Due to the fact that this part of the chicken contains very little fat, very often cooked chicken breast is very dry and tasteless. To avoid dryness, we recommend preparing this part of the meat as follows:

• Wash the fillet and dry it with napkins. In a separate container, mix natural yogurt, salt, pepper and any other spices. Place the fillet in the marinade for several hours. Then bake in the oven in foil. This baked chicken breast for sandwiches will be tender and juicy.
• Another good marinade can be prepared from the following ingredients: soy sauce, vegetable oil, Dijon mustard. Take 1 teaspoon of all ingredients, mix, salt, pepper and marinate the chicken breast in this sauce for about 40 minutes. Cook in the oven for about 30 minutes at 180 degrees.
• You can also cook juicy chicken breast in a slow cooker using the “Steam” mode. Marinate the fillet in any sauce for 40 minutes. Then we wrap it in foil and place it on a special tray in the multicooker. Set the baking mode and cook for 45 minutes!
• In order for the boiled chicken breast for sandwiches to turn out juicy and tender, you need to follow the following rules: place the breast in water and cook until it boils. Remove the foam completely and add your favorite spices, reduce the heat a little and cook for 15 minutes. Then turn off the heat, remove the pan and wrap it in a warm towel. Leave until completely cool.

Is it possible to eat red caviar on a diet? 100 grams of red caviar contain 263 calories, but at the same time as much as 32 grams of protein! So, you can definitely include caviar in your diet, but you need to do it correctly.

The calorie content of a sandwich with butter and red caviar is approximately 170-200 calories. The exact calorie content depends on how much butter you use, what kind of bread and how much red caviar you put on the sandwich. 1 tablespoon contains approximately 25 grams of red caviar. To prepare pp sandwiches, we recommend using a teaspoon, which contains approximately 7 grams of caviar. If it is a large heaped spoon, then the amount will increase to 9 grams!

To prepare a sandwich with red caviar, we recommend the following options:

• whole grain bread (20 grams) low-fat Philadelphia cheese (20 grams) 1 teaspoon of red caviar. The calorie content of such a sandwich will be about 100 calories.
• whole grain bread lettuce leaves 1 teaspoon red caviar. A light sandwich option without various pastas and cheeses. One such sandwich has only about 80 calories.
• rye bread natural yogurt greens 1 teaspoon red caviar. Spread natural yogurt on the bread, sprinkle with herbs and add caviar. Calorie content: about 85 calories!

Sandwiches can also be prepared using minced meat. But you need to use only lean meat, which contains few calories and a small percentage of fat. The best option is minced chicken.

whole grain bread, minced chicken, natural yoghurt, onion, low-fat cheese.

Add chopped onion, grated low-fat cheese, salt and pepper to the minced meat. Mix everything and season with yogurt. Sprinkle the pieces of bread with olive oil and spread the filling on them. Bake everything in the oven at about 180 degrees for 30 minutes.

As you can see, preparing a healthy dietary product is not as difficult as it might seem. The main thing in this matter is to have the necessary arsenal of products and desire! Be sure to try our pp recipes and lose weight easily!

A sandwich is considered a snack when it is not possible to eat normally, but given the ingredients, this type of food is considered harmful for weight loss. However, if you choose the right ingredients, they can be eaten.

The main ingredient is bread. But it is “rejected” due to its carbohydrate content. However, they can be useful: slow carbohydrates charge the body with energy, improve digestion, in addition, they promote the production of the hormone serotonin (also called the “happiness hormone”, responsible for a good mood).

If you eat the right carbohydrates, your cravings for sweets and baked goods will begin to slowly decrease.

Sandwiches for weight loss will be useful under the following conditions:

• Regular bread, especially white bread, should be replaced with whole grain or black bread made from wholemeal flour. Lavash, buns, Borodinsky, loaves, flatbreads and others are excluded.
• A piece of bread should be 15 g, that is, a thin slice.
• For the filling, cottage cheese, fish, low-fat meat, vegetables, hummus and peanut butter, herbs, fresh or frozen berries are used.
• You need to spread it in a thin layer.
• During a diet, if it involves eating only sandwiches, men can eat no more than 15-16 low-calorie sandwiches, and women - 10-12.
• 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 other dishes.

You can also dry the bread a little in the oven, then it will be easier for the body to absorb it. And you can even replace it with bread.

Diet sandwiches for weight loss can be tasty and healthy for your figure; they can be made from available and familiar products - with avocado, cottage cheese, vegetables and herbs, with low-calorie meat and without bread (with crispbread).

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With cottage cheese

This sandwich combines proteins and carbohydrates in the right proportions. You can prepare the following options 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 crackers. After spreading on bread, the dish is baked in the oven for a couple of minutes.
• The poultry meat is finely chopped and mixed with cottage cheese. Then the sandwich is decorated with herbs and cucumber, pepper, onion rings, and tomatoes.
• Cottage cheese can be mixed with raisins, dried apricots and prunes, vanilla.
• It can be sprinkled with fresh or frozen berries, such as strawberries, raspberries, blackberries, cherries. Total caloric intake will be about 102-110 kcal
• Cottage cheese mixes well with grated apple and banana.

These types of sandwiches do not exceed 150 kcal in calorie content.

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

• Mix half a ripe avocado with a crushed clove of garlic and a teaspoon of lemon juice. Grind everything thoroughly and spread thinly on bread.
• The avocado pulp is mashed. Then it is spread on bread as a base, followed by thin rings of red onion, tomato, cucumber and some herbs. Everything can be sprinkled with wheat sprouts.

Advantages and disadvantages

Principles of losing weight with healthy sandwiches

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

It is important not to forget about the drinking regime and drink enough liquid, but do it without sugar. In addition, coffee needs to be reduced. Plus, carbonated drinks should also be completely eliminated.

Wholemeal bread itself contains coarse fiber, which improves intestinal motility and helps cleanse the body. It also contains B vitamins, which are needed for a good mood, beautiful hair, skin and nails.

Expert opinion

Yulia Mikhailova

Nutrition expert

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

During this diet, you cannot eat sweets, pasta, fast food, chips, alcoholic drinks, buns and pastries.

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

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Reviews and results

• Veronica, 32 years old: “... Such an integrated approach, all the nuances are taken into account and the diet really works. It’s very convenient when there are schoolchildren in the family, they always need to pack something for school, and here are such tasty and healthy snacks.”
• Anastasia, 19 years old: “...I eat almost dry food. I printed out the proposed menu options and added broths and fruits to the diet. I began to feel better and my weight returned to normal.”
• Anton, 52 years old: “... I am very pleased with such a quick and convenient menu. My son and I now began to eat not banal sausage, but healthy meat and vegetables, he really likes sandwiches, the only thing is that we supplemented the diet with porridge for breakfast. I have the strength to go to the gym, but the fat has also started to go away, and muscle mass has increased.”

Quitting the diet

It should take at least a couple of weeks and consist of several stages:

• first - adding legumes to the menu, replacing bread with durum wheat paste, brown rice;
• then for breakfast you can eat oatmeal and other cereals with water instead of bread, for dinner – a few boiled potatoes;
• and do not forget to eat fresh vegetables, boiled lean meat and fish, unrefined oil, raw nuts, seeds and fruits throughout this period.

If you also adhere to proper nutrition, but miss bread and butter, then 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, and take into account calorie content and grams.

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

Diet price

The price of a diet for a week in the autumn-spring period is most reasonable; there are herbs and vegetables on the shelves, affordable meat, fish and eggs. For a week, if you eat 3 days according to the first menu option and 4 days according to the second, then you will need:

• 2.5 kg of dietary bread;
• 200 g chicken breast, 350 g fish fillet, 250 g veal;
• 7 eggs;
• 100 g hummus;
• 2 pcs. avocado, 2 oranges, 8 nectarines or other fruits of your choice;
• 1 kg of tomatoes, 100 g of daikon, 1 fork of cabbage of your favorite variety, 5 pcs. radishes;
• 200 g spinach, 200 g lettuce leaves;
• assorted greens - dill, celery, parsley, cilantro, green onions;
• 70 g marinated olives, 40 g olive oil;
• 750 ml low-fat kefir, 150 g curd paste or ricotta, 40 g sour cream 5%;
• 35 g of honey, a pack of black coffee and tea.

Total, at least 4.5 thousand rubles.

PP tuna sandwiches

Tuna sandwiches occupy a special place in dietary nutrition. Per 100 grams of this product there are as many as 24 grams of protein, which is extremely important if you are on a diet. At the same time, the calorie content of tuna is only 120 calories, so tuna is an excellent replacement for sausage and fatty meats. To prepare such a snack, you can use not only boiled tuna, but also in its own juice. The calorie content of such canned food is only about 100 calories per 100 grams!

PP tuna sandwich can be prepared in the following variations:

• rye bread Philadelphia cheese tuna in its own juice tomatoes greens. Spread a slice of bread with low-fat cheese, place tuna, tomato slices on top and sprinkle with herbs and cover with another slice of bread.
• rye bun, curd pasta, tuna in its own juice, boiled egg. We cut the bun into two parts, spread one part with curd paste, put boiled egg slices and tuna on top.
• whole grain bread natural yogurt tuna in its own juice tomatoes. Spread natural yogurt on bread, put tuna and tomato slices on top.
• whole grain bread lettuce avocado tuna in its own juice. Place lettuce, avocado slices and tuna on top of the bread. If desired, you can add herbs and spices.
• whole grain bread tuna lettuce stalk celery spices. Cut the celery into small pieces and mix with the tuna. Toast a slice of bread in the toaster, spread it with tuna and celery, put lettuce leaves on top and cover with a second slice.

We invite you to familiarize yourself with Diet for Diabetics online