Healthy sandwich

A Healthy Sandwich for Every Day: The Healthiest 15 Sandwiches to Lose Weight

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Updated on May 14, 2024

Reviewed by Fatma Mohamed

Losing weight can significantly affect your mental health if you keep planning and thinking about what to eat. Leading a healthy lifestyle is not easy, but it doesn’t have to be impossible, either. Things start falling into place when you plan and show great determination. 

Fad diets that promise to lose half of your size in a specific time are not the answer. They are detrimental to your health since they lack many healthy nutrients your body needs. So, we are here with a great solution to help you stick to your meal plan and even look forward to your meals. Sandwiches!

Before frowning upon this idea, you must know that meeting your body’s nutrient requirements requires you to include carbs. This brings us to the fact that sandwiches can be healthy and help you lose weight. A healthy sandwich goes a long way in keeping you satiated and satisfied.

The best part about following a diet where you can eat sandwiches is that they are tasty, fast to make, and easy to pack. Not to mention that the options of the fillings are endless, so you are guaranteed to find something that you will like and can have every day. So, let’s get started! 

1. Steak Sandwich with Arugula

If you think having a sandwich for lunch will leave you hungry, think again. Because having steaks in sandwiches is different from your everyday regular Deli sandwich. This option provides a hearty meal that will give a wide berth to your midday hunger pangs. It will also provide enough protein to keep you full for long enough. 

Steak and arugula on their own can bore you out pretty fast, so we suggest you add a couple more ingredients that will spruce up your healthy sandwich. Onions and Parmesan cheese are practical options that give your sandwich a nice flavour. You can grill your steak ahead of time, so you just add it to your sandwich before heading out. 

2. Avocado and Tuna Salad Wrap

When we think of healthy sandwiches, tuna is definitely there in the back of our minds. It has been a famous healthy sandwich for years now, and it continues to be. We are definitely not here to tell you to grab a tuna sandwich to lose weight; we’re giving you new twists that put a nice spin on a regular meal. 

Avocados go a long way when it comes to healthful options, making up some of the tastiest meals ever. They are rich in healthy fats and a powerful source of more than a few vitamins, including C, K, B6, and E, which are all the necessary vitamins. Some researchers state that avocados are healthy for the heart. So, add a couple of avocado slices to your tuna wrap and flavour it up with some mixed green and herbs.

3. Fried Egg and Tomato Sandwich

Eating healthy doesn’t mean depriving yourself of all that you love. You can still treat yourself to your favourite food as long as you consume them in moderation. We have always been taught that fried food is terrible, but it is totally acceptable so long as you do it every now and then. So, now we’re offering you a tasty and healthy sandwich that puts eggs with tomatoes, and yes, you can fry your eggs. 

This sandwich is quick and easy to make and is perfect for your plan to lose weight. Since you are having your eggs fried, we suggest you use olive oil as a healthy alternative. It adds a nice flavour to your food and is full of great health benefits. Add a slice of romaine lettuce to your sandwich for a more excellent taste and additional healthiness. 

4. Spicy Carrot and Hummus Sandwich

Carrots and hummus together create not only a healthy sandwich but also a tasty one that you will fall in love with. Pairing these two ingredients can be magical and tasteful. They will help you lose weight and will also save you time, so you don’t have to waste your time cooking and packing your healthy meals. 

Spicing up your meal is optional, yet we recommend you do it as it fills you up faster. We also recommend you soften the carrots a little bit by frying them in some olive oil along with the red chilli pepper flakes and garlic for an aromatic flavour. Now let your bread embrace those ingredients together and spread hummus on them.

5. Eggplant and Mozzarella Sandwich

Eggplant is a highly nutritious vegetable that, more often than not, is neglected when it comes to healthy food. Making a sandwich where there is an eggplant is uncommon, but we assure you it is worth trying, especially if you are trying to lose weight and want to keep the process fun. This sandwich pairs eggplants and mozzarella, creating a heavenly taste that will give your taste buds a tasty culinary ride. 

Before adding it to the sandwich, we suggest you apply drops of olive oil and let the vegetable bake for a few minutes. This makes it softer and much easier to eat. Now, let your two bread slices hug the baked eggplant, and spread a generous amount of mozzarella on top. To flavour it up even further, add a slice of tomato along with some spinach leaves. We suggest that you use whole wheat bread since it ensures satiety and is more nutritious than regular bread.

6. Grilled Chicken with Salad Sandwich

When it comes to weight loss, consuming the right amount of protein is quite essential. Protein helps in making you feel full faster and for longer. It also betters the process of fat burning, which is beneficial for weight loss. However, paying attention to how your protein is cooked is important, for this goes a long way in adding up or cutting down on the calories you consume.

Chicken is a tasty option to consider for your weight loss journey, and you can never have it in any other way better than grilled. Besides being nutritious, it is also delectable and pairs well with greens. Add your piece of grilled chicken to whole wheat bread and flavour your sandwich with some onions, lettuce, and tomato. It is quick and easy to make and won’t leave you feeling hungry shortly after. 

7. Peanut Butter and Banana Sandwich 

Could there ever be a faster and easier sandwich to make other than this one? On top of that, it is pretty delicious and highly nutritious. It serves as a healthy smoothie in a sandwich and takes only 2 minutes to make. This healthy sandwich is more of a snack that you can have an hour or so before your main meal. It will help make you feel full and contribute to eating less in the next meal. 

Peanut butter is not just a delicious and favourite sandwich by most people. It is laden with essential vitamins, healthy fats, fibre, and protein. All of these are vital nutrients in losing weight and staying healthy. The addition of bananas makes the sandwich even more nutritious and far more delicious. 

8. Lettuce Wraps

Lettuce wraps sandwiches have taken the healthy food scene by storm ever since they were introduced to the culinary world. Swapping regular bread or tortilla with lettuce is a great way to cut back on a tremendous number of calories and kickstart your weight loss journey. Although there is nothing wrong with enjoying a regular sandwich every once in a while, lettuce wraps will ensure you arrive at your weight loss goal safely. 

The best part is that lettuce wraps don’t take away the interest in sandwiches. You can still use a great variety of healthy fillings that will flavour up your wrap and still support your journey. Ingredients that you can use inside a lettuce wrap are tomatoes, turkey slices, spinach leaves, cucumber, onion, mushrooms, and more. 

9. The Ultimate BLT Sandwich

BLT stands for bacon, lettuce, and tomato, which are the main ingredients that make up this delicious sandwich. Although it is known to be laden with a generous amount of mayonnaise, you can create a healthy sandwich out of this delectable squeeze. As simple as it sounds, you can ditch the mayonnaise and enjoy a sandwich suitable for shedding excess weight.

The tomato and lettuce are already healthy ingredients for your healthy sandwich. Instead of frying the bacon, opt for baking it in an oven to make it healthier, crunchier, and even better-tasting. Add all three ingredients to a toasted whole wheat bread, and you already have a nutritious meal to enjoy on the go. 

10. Grilled Chicken Sandwich with Chimichurri Sauce

Grilled chicken is insatiable, and that is why we are urged to add another healthy sandwich that substitutes your favourite fried chicken sandwich. It is also low in calories, which makes it a great option to stay in line with your weight loss goals. Adding a mix of bell peppers goes a long way in flavouring up your healthy sandwich. However, Chimichurri sauce is also there to get the job done.

Sauces make the sandwiches juicier and even more savoury, and that is where the Chimichurri sauce comes in handy. This Argentine-based sauce is made of red pepper, oregano, olive oil, garlic, red wine vinegar and parsley. It’s pretty popular among Latin communities, so you can easily guess that it has this tangy feel that makes your sandwich more alive.

11. Veggie and Hummus Sandwich

A significant factor that gives the proper definition to a healthy sandwich is making it rich in fibre. Fibre is always responsible for filling you up, reducing your chances of reaching out for munch-ons packed with calories and unwanted fats. Hummus and a pool of greens can give you this unbeatable nutritional value. 

Hummus is not just an additional nutty flavour to your sandwich; it actually helps you reach satiety and enjoy a quick healthy meal. You can have it raw, double it up, or make it a spread. However, raw hummus is a healthier option since you won’t be using loads of tahini to make up the spread. Now add all salad veggies, including tomatoes, bell peppers, cucumber, and carrots.

12. White Bean and Avocado Sandwich

Packing your healthy sandwich with lots of nutritional ingredients goes a long way in bettering your overall well-being. Eating healthy goes beyond shedding excess fat; it also improves the way your body functions and makes you feel more energised. For that reason, adding mashed white beans to your healthy sandwich skyrockets your protein intake and satisfies you. 

Mashing white beans and spreading them over your whole wheat bread with avocados seems like adding a healthy creamy paste. It pairs well with other kinds of beans, including black beans and chickpeas. This sandwich is an excellent option for vegetarians who still aim to keep their protein intake in check. Avocados also contribute to adding more fibre to your meal. 

13. Cucumber Sandwich

Cucumber is a healthy option to consider stuffing your healthy sandwich with; it is even more interesting when it is the main ingredient that makes up the whole meal. Having a cucumber sandwich is many things, and boring isn’t one of them. It adds a great crunch to your meal, creates a healthy sandwich, keeps you hydrated, and pairs well with different ingredients. 

In order to keep your sliced cucumber pieces in place, you will need to spread a generous amount of cream cheese. They create a super succulent flavour that you won’t get enough of. Feel free to add more greens, lettuce, bell peppers, or even tomato. Whatever flavours up your sandwich and still leads you to your weight loss goals.

14. Baked Falafel

Falafel work as a great breakfast option; however, chances are you have banished it from your daily meals the minute you decided to start your weight loss journey. Well, this is definitely a wise option, for falafel is laden with unwanted calories, given it is deep-fried and has a very oily texture. However, you can still have falafel inside a healthy sandwich by baking it. 

Baking falafel takes out the oily grease and drops the calories to a reasonable amount. It also becomes much healthier and still tastes delicious. The oven will keep the falafels’ crispiness and won’t compromise their taste. Add plentiful veggies to your sandwich, including onions, cucumber, tomatoes, and arugula. 

15. Green Goddess Sandwich

The greatness of this sandwich can be sensed from its name. It describes the ultimate healthiness of this pre-packed meal that you can enjoy on the go and at any given time throughout your day. This is not an ordinary healthy sandwich; it actually ticks every box of your daily nutritional requirements. 

Certain green ingredients go into the embrace of this sandwich, yet you are free to add to your greens and make it even healthier. The Green Goddess sandwich consists of avocado, green zucchini, sprouts, lettuce, cucumber, and, of course, green goddess dressing. It is made of sour cream, lemon juice, pepper, mayonnaise, chives, chervil, and anchovy. 

So, here’s a quick wrap – pun intended – for what we believe makes a healthy sandwich. All kinds of sandwiches can be healthy and suitable for weight loss as long as you watch your calories and opt for nutrient-dense ingredients. Grab whatever healthy filling you have at reach, pack your meals ahead, and enjoy them on the move.

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