If you have already eaten food for lunch, you will not feel like cooking again for dinner. After all, you have worked hard all day. Now, you just want to get some food on the table quickly and then go enjoy your evening. However, it is better to eat junk food in other sizes.
Sandwiches are a great solution. They make healthy but light meals – if you choose low-calorie ingredients. And most of them go very quickly and will not take much time to prepare.
There is an end to what you can put on your sandwich. Be creative! But make sure you choose from the following key ingredients:
- Whole wheat bread
- Low calorie spreads and toppings
- Low calorie sauces and dressings
- Salads, vegetables, legumes or fruits
Whole wheat bread
Whole foods are much better than processed white foods. On the one hand, they fill you up faster and longer because they have more fiber. That means, especially if you eat slowly, you’re less likely to overeat, and you won’t be hungry again as soon.
You can use whole grain bread, rolls, toast alternating to get more variety. Sometimes there are different types of whole grains available.
Low calorie spreads and toppings
How to buy a sandwich without ham or cheese? That’s right. But choose lean ham and low-fat cheese to make your sandwich healthy instead of a calorie bomb. Prefer low fat margarine to butter and buy low calories. Low-fat cottage cheese makes a great spread when you mix it with some spices. But no matter what you use, don’t put too much of it because this will add calories.
Eat or grilled meat that you still have in your fridge also make good toppings for sandwiches. For example, slices of grilled chicken breast, or the rest of your meat loaf. I also like to add shredded tuna (canned in water, not oil!). Salmon slices are a little pricy but taste delicious on a whole grain roll topped with sliced onions and sprinkled with salt and freshly ground black pepper.
Low calorie sauces and dressings
Sauces and dressings work well in making your sandwich special. Choose low-fat mayonnaise and try to avoid ready-made sauces because they have a lot of sugar. If you want tomato sauce on, just use a thin layer.
Alternatively, you can make your own healthy sauces and dressings at home, for example salsa from tomatoes, onions and green peppers.
Salads, vegetables, legumes or fruits
Don’t forget to add some healthy ingredients to your sandwich! Salad leaves are very good and quick. If you have cooked or roasted vegetables on hand, mash them and use them as a spread for your meat sandwiches. Or cut them. Homemade salsa or baked bean salad is also a good option. Sliced onions taste great on sandwiches. And if you like it sweet, why not add fruit? Or pineapple rings or peach halves?
By including a large portion of these foods, you are sure that you are getting fewer calories with more vitamins and minerals. This will be very helpful in making your sandwich healthy and filling.
If it comes to preparing sandwiches, you can make him happy. You can make a burger, grill all kinds of sandwiches in the oven, use rolls today and bake tomorrow… You can make a buffet: Just put everything on the table and allow the same people make their own sandwiches. Less work for you and more time you can spend with your family.
