Calories of the sandwich: 10 ideas for making a light sandwich
Eating a sandwich can be very tasty as well as practical, but watch out for the calories! It doesn't take much to make a simple sandwich a real calorie bomb, especially harmful for those who are trying to lose weight. What are the right combinations to keep the sandwich's calories from rising? We explain it to you in this article. Before continuing, here is a video with some foods that can never be missing on our table.
Calories of the sandwich: let's debunk the prejudices
Filled with sauce, mayonnaise or butter and made from not very noble foods, the sandwich is generally considered anti-diet. Of course, when you only have a 30 minute lunch break and don't want to spend a fortune every day, the sandwich seems to be the best alternative.
Better not make a bundle of all the weed! Although some sandwiches have nearly the same number of calories, 500 calories from a well-composed sandwich is in no way equivalent to 500 calories from a hamburger or kebap.
So, a sandwich will do, as long as you keep an eye on its composition!
See also
Balanced sandwich VS high calorie sandwich
A high calorie sandwich is a sandwich made up of simple carbohydrates and bad proteins (burgers, kebabs, etc ...). Its consequences are disastrous for nutritional balance and health.
Worse, it makes you fat and doesn't fill you up, at least not over time.
A balanced sandwich, on the other hand, is made up of complex carbohydrates, fiber, real vegetables (no ketchup) and good proteins. It is complete, it gives you satiety, and everything your body needs.
Calories of the sandwich: how not to let them rise?
The ideal, complete and balanced sandwich should consist of:
1 A portion of starch: in this case bread. Preferably wholemeal, black, rye, country or cereal. Much better than Viennese bread, white or industrial, thanks to its complex carbohydrates (slow sugars), vitamins, minerals and fiber. What's more, sandwiches with wholemeal bread are even more filling.
2 A serving of protein, such as lean meat (chicken, turkey, bresaola), fish (but not naturally breaded!) Or shellfish (shrimp, crab).
3 At least one vegetable (tomato, carrot, salad, cucumber, pink or black radish, avocado, pepper, mushrooms, etc.)
4 Of a dairy product, such as "low-fat" cheeses (camembert, feta, mozzarella, fresh goat cheese), or with a good calcium content.
5 A light sauce, so no mayonnaise (bad fats, especially when it's not homemade) or ketchup, too sweet. Prefer a drizzle of "olive oil", a light sauce of raw vegetables, a light spreadable cheese, even fresh goat cheese, for example.
Don't skimp on herbs and spices to make it all tastier (curry, mint, chives, garlic, onions, shallots, dill, etc.).
Finish the meal with a not too sweet fruit (apple, pear, orange, not too ripe banana, etc.) and accompany it with mineral water.
NB: If your sandwich does not contain cheese, you can also add a yogurt as a finish for lunch.
10 complete and balanced sandwich ideas
Homemade sandwich is cheaper and healthier because you can choose the composition.
Here are 10 recipes that are delicious, satisfying and light at the same time to inspire you.
Note: If you are short on time, choose sandwiches from the bakery rather than those sold in supermarkets or sandwich shops.
Ham sandwich
- 2 slices of wholemeal or peasant bread
- 2 slices of defatted ham
- 4 slices of tomato
- a few slices of radish
- 2-3 lettuce leaves
- 1 teaspoon of semi-salted butter
Chicken sandwich - raw vegetables
- 2 slices of wholemeal or peasant bread
- a minced chicken breast
- 4 slices of tomato
- some carrot sticks
- a few slices of red onion
- some sliced mushrooms
- 2-3 lettuce leaves
- 1 tablespoon of light vegetable sauce
Sandwich with tuna and mayonnaise
- 2 slices of rye bread
- a can of whole tuna in brine
- 6 slices of tomato
- 1 egg
- 2-3 lettuce leaves
- touch of lean mayonnaise (equivalent to a teaspoon), or homemade mayonnaise with olive oil.
Salmon and cucumber
- 2 slices of Swedish bread
- 1 slice of smoked salmon
- 6 slices of cucumber
- 1 tablespoon of low-fat spreadable cheese
- a little dill
- A drop of lemon juice
Sandwich with turkey and cheese
- 2 slices of cereal bread
- 2 slices of turkey ham, skinned and defatted
- 6 slices of tomato
- 2 thin slices of Emmental cheese
- 2 lettuce leaves
- A teaspoon of light vinaigrette or old-fashioned mustard
Curry Chicken Sandwich
- 2 slices of rye bread
- 1 minced chicken breast
- 1 tablespoon of corn
- 4 slices of tomato
- 2 slices of red pepper
- A spoonful of light cream topped with curry
The sandwich with chicken, pepper and feta
- 2 slices of rye bread
- 1 minced chicken breast
- 4 slices of tomato
- 2 slices of red pepper
- some feta cubes
- 2-3 lettuce leaves
- a few drops of light vinaigrette
Cucumber and camembert sandwich
- 2 slices of peasant bread
- 4 slices of tomato
- 6 slices of cucumber
- 2-3 lettuce leaves
- 5 thin slices of camembert
- a few drops of light vinaigrette
Surimi sandwich, curry and avocado
- 2 slices of rye bread
- 4 sticks of surimi cut into pieces
- 3 slices of tomato
- 1/2 avocado cut into cubes
- 2 lettuce leaves
- a few slices of red onion
- a few drops of light cream with curry dressing
Sandwich with bresaola, goat cheese and radishes
- 2 slices of cereal bread
- 4 slices of bresaola
- 8 slices of black radish
- 1 tablespoon of fresh goat cheese
- 2 lettuce leaves
- a few drops of light vinaigrette
- some fresh mint
