Ideas for PP sandwiches and sandwiches for breakfast and snacks

If you think that today it is impossible to have a proper breakfast, lunch or even a sandwich for dinner, then you are very mistaken. The era of sandwiches with butter and sausage is a thing of the past, and today it has been replaced by new, interesting and dietary recipes that will help diversify your diet! So pp sandwiches confidently move up and down the menu for weight loss and at the same time surprise with their usefulness and low-calorie content!

Before moving on to listing the endless fillings, you should immediately clarify what kind of bread should be used as the base. It is better to immediately abandon regular wheat bread, since there is no particular benefit in it. What should you pay attention to?

whole grain bread, rich in fiber, minerals and vitamins. This bread is made from flour that has not undergone such careful processing and has retained most of the nutrients.
Whole wheat buns. From these buns you can make not only sandwiches, but also real sandwiches that are convenient to take with you.
Vegan bread. Pay attention to this bread too. It typically contains a variety of healthy seeds and nuts. You can buy it ready-made or try to bake it yourself.
Whole grain breads. Convenient for quick snacks, and also contain a lot of fiber.
Whole grain pita bread, flatbread, pita bread. It is also a very convenient option for lunches if you are not at home. You can wrap any ingredients in pita bread and have a great lunch or dinner.
Whole wheat croissants! An ideal option for those who adhere to a diet, but prefer to eat not only healthy, but also beautiful. Usually these croissants are sold without filling, so you can put whatever you want in there.

Do you want to know how to properly prepare a diet sandwich? We are ready to reveal all our secrets!

PP sandwiches for breakfast

It's no secret that it's impossible to imagine a simpler breakfast than a sandwich. One or two minutes - and breakfast is ready on the table. However, with a dietary diet, the standard breakfast set - bread + butter + sausage + cheese - is not enough, because the menu must be carefully thought out, balanced, healthy, and also tasty! Breakfast is a great time to add something sweet but healthy into your diet, and we've got plenty of options here that are sure to please.

So, you can eat a sandwich for breakfast with:

cottage cheese with berries. Just take regular cottage cheese (it’s best to use a low-fat product), beat it in a blender with any berries and add sweetener to taste. Spread this mixture on bread and enjoy!
peanut butter and fruit. This unique paste contains many beneficial substances and fats. Despite its rather high calorie content, you can safely include it in your diet during your diet. Place pieces of fruit on top of the pasta. It could be a banana, apple, pear or peach.
Greek yogurt and fruit. Spread Greek yogurt on the bread, top with maple syrup or honey and garnish with fruits and nuts.
banana puree with natural yoghurt. Beat all the ingredients in a blender and get a sweet and healthy breakfast. If you don't find enough sweetness in a banana, you can always add any natural sweetener.
ricotta cheese and honey. Spread ricotta cheese on bread and drizzle with honey. You can sprinkle with nuts or seeds.
pumpkin puree and maple syrup. An ideal dietary option if you want to replace jam with something low-calorie. Boil the pumpkin, beat in a blender and mix with syrup - you get a low-calorie jam that can be safely spread on sandwiches.
blue cheese and honey. Another unusual and delicious recipe. Spread blue cheese on bread, drizzle with honey, and place thin apple slices on top.

Dietary lavash roll with crab sticks

What's for snack?

As you know, the problems of excess weight, gastritis and gallbladder disease lie precisely in the wrong snacks at work or school. The most popular snacks among office workers or students are hot dogs, shawarma and puff pastries. All this is harmful not only for weight, but also for health.

We bring to your attention an interesting and unusual snack that you can serve on the table and not worry about your figure.

Sandwich "Traffic Light"

The original snack will please the eye and will not affect the scale, since “Traffic Light” contains no high-calorie components. The main secret of the snack is the colors, which are selected in a similar way to a street traffic light.

Ingredients:

2 slices of bread;
cherry tomatoes;
1 tbsp. l. canned corn;
cucumber.

Cooking diagram:

Connect 2 slices and make 3 round holes in the top slice with a spoon or a special mold.
Place cherry tomato chopped into pieces into the first hole, corn into the middle hole, and diced cucumber into the bottom hole. The “Traffic Light” sandwich is ready.

You can create your own dietary traffic light from your favorite foods. For example, place red bell peppers in the top window, replace corn with carrots or yellow bell peppers, and asparagus and broccoli will be alternatives to cucumbers.

Hot lavash with light filling

The lavash delicacy will turn out to be a dietary treat if you prepare the aromatic flatbread yourself. The filling can be anything you have in your refrigerator, but it must be low-calorie.

Ingredients:

130 g oatmeal;
50 ml. water;
200 g low-fat cottage cheese;
100 g low-fat hard cheese;
cucumber;
greenery;
salt.

Preparation:

Lavash: mix flour and salt in a deep bowl.
Make a depression in the middle of the flour slide and gradually pour water into it.
Knead the dough and wrap it in food-grade polyethylene, leave to rest in a warm place for 30 minutes.
Divide the swollen dough into flat cakes, roll each of them into a thin layer along the diameter of the frying pan.
Fry the pita bread on both sides in a dry frying pan, about 1 minute.
Filling: grate hard cheese, mix with cottage cheese and finely chopped herbs.
Cut the cucumber into small cubes, add to the curd mass, stir.
Place the filling in the pita bread and roll it into a roll.
Leave the sandwich roll in the refrigerator for a couple of hours.

An appetizing lavash roll will save you from hunger without harming your figure.

Sandwich with vegetables

The dietary delicacy is based on vegetables, both raw and boiled.

The breakfast sandwich contains the following ingredients:

4 potatoes;
2 tomatoes;
1 avocado;
a bunch of greenery;
salt.

How to cook:

Boil the potatoes in their skins until half cooked. It is important that the vegetable remains firm, since it will be the basis of the diet sandwich.
Cool the boiled potatoes and divide them into slices with a sharp knife.
Cut the tomatoes into slices.
Pasta: chop the avocado into cubes, add salt and mash with a fork. If you are not confident in your abilities, beat the mixture with a blender.
The sandwich is formed like this: a slice of potato, pasta, greens, potatoes, a slice of tomato.

The recipe is one of the most accessible, since vegetables are sold in the supermarket all year round.

PP breakfast sandwiches with egg

If you like to have an omelet or scrambled eggs for breakfast, you can always make yourself an egg sandwich for breakfast. The calorie content of eggs is only 160 calories per 100 grams, while one egg contains about 60 grams. Eggs perfectly satiate and relieve hunger for a long time, and if you add other healthy and dietary ingredients to the sandwich, you will have the perfect breakfast on the PP!

sandwich with egg and natural yoghurt. Just boil the eggs, chop them finely and mix with natural yogurt. Be sure to add herbs, salt and pepper. Spread the resulting mixture onto whole grain bread. You can lightly brown it in the toaster.
scrambled egg with herbs and onions. Beat two eggs, add any herbs, green onions, salt and pepper. Pour into a frying pan (we cook without vegetable oil, so you need to use a non-stick frying pan) and stir. Cook for about 1-3 minutes. Place lettuce on a piece of whole grain bread and scramble eggs on top.
with fried egg and avocado. Fry the egg in a non-stick frying pan without oil. Salt and pepper. We put avocado slices, a couple of spinach leaves, and an egg on top!
pp sandwich with poached egg, greens and hummus. Boil the poached egg, since you don’t need to use vegetable oil to prepare it, this is a completely dietary recipe. Spread a thin layer of hummus on the bread, sprinkle with your favorite herbs, salt and pepper. Place an egg on top.
diet sandwich with omelet and spinach. Beat two eggs, finely chop the spinach and add to the egg mixture. Fry the omelette in a non-stick frying pan. Place the omelette on the bread, with tomato slices on top.
with boiled egg and beans. This is the case if you need to have a proper breakfast in the morning. Take a piece of whole grain bread and put boiled beans on it (this can be ready-made beans in white or red sauce), put boiled egg slices on top, salt and pepper.

Photo: instagram/narcoz40

PP rice flour pancakes

7 healthy sandwich recipes for weight loss

It's time to consider in detail diet sandwiches for proper nutrition. We take only tasty, safe combinations. For the base we use bread, pita, lavash, any of the above baking options.

With avocado

The calorie content and amount of fat in an avocado is off the charts. Just don't be scared. They are perfectly absorbed by the body. This is an ideal product for losing weight, maintaining our youth and beauty. Feel free to use it for breakfast!

Healthy avocado sandwiches for weight loss

What to pair avocado with:

spices and lemon juice;
curd cheese and herbs;
red salted fish;

bean spread or canned beans, hummus is great;
with poached egg;
greens with tomato or cucumber.

Instructions:

Remove the avocado from the peel. Salt, pepper, mash with a fork.
Grease a slice of bread with the resulting paste.
Place other selected ingredients on top.

Try not to overdo it with fats. You should not combine avocado and meat, poultry, or add oil sauces.

With curd cheese

Hard cheeses are tricky. They are high in calories, heavy, and easy to overeat. Therefore, we recommend using cottage cheese analogues for breakfast. You can simply spread it on toast or add other ingredients.

Breakfast options:

greens and fresh cucumber;
lightly salted fish, better than red varieties;
sun-dried or fresh tomatoes;

seafood, especially shrimp, squid;
baked vegetables - eggplant, zucchini, bell pepper;
avocado with lettuce.

Instructions:

Spread the cream cheese onto the base of the sandwich.
Sprinkle with herbs, pepper if desired, or cover with lettuce.
Add pieces of fish, vegetables, and other products from the list.

Low-fat sour cream and Greek yogurt will help reduce the calorie content of curd cheese. You just need to add it and grind it thoroughly.

With vegetables

A simple breakfast option - place pieces of vegetables on bread or toast, first grease with cottage cheese, paste according to the recipe above. There are more interesting recipes.

Successful combinations:

baked zucchini, eggplant;
sun-dried tomatoes with basil;
baked bell peppers;
vegetable caviar, including zucchini;

cucumber with cottage cheese and dill;
marinated mushrooms with cheese and dill;
stewed spinach with spices.

We adhere to the rule - we place dry vegetables exclusively on a greased base. Juicy products are used immediately. For example, a layer is not needed under squash caviar. Only it becomes much tastier with fresh herbs and allspice.

Any vegetables reveal their flavor and aroma when grilled. In the summer, it is convenient to cook the ingredients for PP sandwiches over coals and freeze them for future breakfasts.

With boiled egg

There are many recipes for PP sandwiches with poached eggs, fried eggs, and omelettes. But more often there is a boiled product at home, sometimes it remains for several days. The egg is easy to prepare and easy to use. There are many interesting variations for breakfast.

What to combine with:

sour cream, garlic, herbs;
herring, dill, curd cheese;
cucumber, sour cream or soft cottage cheese;

avocado, greens, bell pepper;
tomatoes, cucumbers, other vegetables;
hummus, bean paste.

Cooking instructions:

Grease slices of bread, pieces of pita bread or toast with soft cheese, cottage cheese, sour cream, or any pate.
Next, lay out the vegetables and herbs.
Finish with a chopped egg. We use a sharp knife and make thin slices.

Sometimes the egg is chopped, combined with other crushed ingredients, and used as a paste. Much depends on the type of additional products.

Making egg sandwiches

With red fish

Many PP sandwich recipes contain red fish. Not an accident. The second type of fat after avocado, which does not harm the waist. Lightly salted, boiled fillet is used. Sometimes they are replaced with canned analogues.

The best additives for red fish:

fresh cucumber;
curd paste, soft cheese;
dill;

lettuce leaves;
Avocado slices if desired.

Cooking instructions:

Apply a thin layer of curd paste onto toast and bread. Or replace it with low-fat soft cheese.
Sprinkle with dill. It is allowed to add a leaf of green salad.
Add thin slices of fresh cucumber.
We finish assembling the sandwich with a red fish. Sometimes sprinkled with lemon juice and garnished with a slice of citrus.

These ingredients make amazing rolls in Armenian lavash. An excellent option for PP breakfast.

With tuna

Canned tuna is an excellent dietary breakfast product. It is valued for its high protein content and low calorie content. The energy value per 100 g is 120 kcal. For one sandwich, 50 g is enough. The ideal base is rye bread. It is advisable to lightly dry it in a frying pan.

Ideal combinations:

curd paste without garlic with herbs and tuna; we recommend decorating breakfast sandwiches with slices of fresh cucumber;
tuna, soft cheese, tomato slices and greens;

crushed avocado paste, lettuce leaves, tuna. If desired, sprinkle with lemon juice;
chopped tuna, chopped celery, greens. It is allowed to sprinkle breakfast sandwiches with grated cheese.

When purchasing, pay attention to the composition of canned fish. Take tuna without oil, marinades, vinegar, only in its own juice.

In pita bread

Often healthy sandwiches for snacking are made on the basis of yeast-free Armenian lavash. More precisely, you get rolls, envelopes, something like shawarma. The filling is always packed inside.

Breakfast combinations and ideas:

fish, curd mass, herbs, cucumber or tomato;
curd mass with garlic, herbs;
sour cream with garlic, chicken, baked meat;

cabbage salad, tomato sauce, chicken breast;
canned fish, boiled egg, Greek yogurt sauce with herbs;
baked vegetables, greens.

Any fillings are suitable. The main thing is to grease the pita bread with sauce. And don't use too much flatbread. It is often made from white wheat flour. Homemade alternative - oat, rye, corn, buckwheat pancake.

Sandwiches with bread - 5 recipes

Another good way to make a sandwich is to use special bread. This product is intended specifically for those who are on a diet and have decided to give up bread. Such breads are made using the pressure method from softened grains, thus all the beneficial vitamins and minerals are completely preserved. Another plus of this product is its high fiber content, which is important if you are on a diet!

with hummus and vegetables. Spread hummus on the bread and place any vegetables on top. You can sprinkle with herbs if desired.
with bean paste and tomatoes. These hearty bread sandwiches are perfect if you need a good snack. Grind the boiled beans in a blender along with herbs and olive oil (add a little). Salt and pepper to taste. Spread on bread, top with tomato slices.
with tofu cheese and cucumber. In a blender, grind tofu cheese with herbs and natural yogurt. Add spices to taste. Spread on bread and decorate with cucumber slices on top.
with vegetable pate. To prepare such a vegetable pate, simply stew your favorite vegetables, then grind everything in a blender until smooth. This dressing can be stored in the refrigerator and you can snack on a sandwich with bread at any time.
fish paste. Take the boiled fish and grind it in a blender with vegetables and herbs. Salt, pepper, spread on bread.

Crispbread with cottage cheese and vegetables

Bread sandwiches are the lowest calorie option for preparing this snack. Especially with dietary filling!

You will need:

bread - 4 pcs.;
cottage cheese 5% fat – 130 g;
tomato – 1 pc.;
cucumber – 1 pc.;
spices, herbs.

Chop the vegetables into small pieces. Mix them into soft cottage cheese, add chopped herbs and spices to taste. Distribute the mixture among the breads.

Interesting: Crispbread for weight loss

PP bread sandwiches with curd cheese

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?

cottage cheese + avocado + greens. A nutritious snack option if you don't have time for a full meal.
cottage 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.

Baked dishes

Having at least a little time to tinker with breakfast, you can diversify your diet with diet sandwiches cooked in the oven. Use slices of the recommended bread and light cheeses, place the filling on the base and top with crumbles or a thin piece of cheese. Such a breakfast is not just healthy, but beautiful and original - make a holiday out of your diet meal right in the morning, and the day will be set. Sample products for dietary hot sandwiches:

shrimp, greens, cucumber slices, cheese;
chicken by-product pate, fresh carrots, cheese;
squid, cottage cheese with spices, cheese;
tomatoes and cheese;
plums/lingonberries/cranberries, mozzarella or other type of soft unleavened cheese.

Dietary curd paste for sandwiches

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.
cottage cheese + green olives + any greens + spices.
low-fat cottage cheese + lightly salted salmon + greens + low-fat sour cream + spices.
grain cottage cheese + sweet peppers + 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

How to make a sandwich healthy and low-calorie?

Many people believe that losing weight and sandwiches are incompatible things. And in vain! After all, you can show a little imagination and make the sandwich dietary. Moreover, such a dish is in no way inferior to a classic snack, although it contains 2-3 times fewer calories.

First of all, you need to give up yeast bread made from wheat flour. It is too high in calories, has a high glycemic index and contains a huge amount of fast carbohydrates. As a base for a sandwich, you can use bread, whole grain, bran and yeast-free baked goods, and lavash.

But the options for fillings simply cannot be counted - eggs, vegetables, lean meat or fish, cheeses, natural pates, and so on. It is advisable to avoid sausage and ham (or cook them at home).

Store-bought sauces, mayonnaise, ketchups are taboo foods on a healthy diet. And the butter present in the classic sandwich makes the dish too high in calories. Replace these ingredients with sour cream, natural yogurt, grated cottage cheese or cottage cheese. You can even quickly make ketchup - just remove the skin from the tomato, grind it in a blender and boil the mixture until thickened by adding 1 tbsp. rice flour.

If consumed excessively, even low-calorie foods will be stored in fatty tissue. Control your portions and try not to eat more than 2-3 sandwiches at one meal. Feel free to eat them for breakfast, snack or lunch, but try to limit them in the evening meal.

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 + celery stalk + 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.

Photo: instagram/safi_laif

Lazy dumplings with kiwi

The taste of these dumplings is very unusual; the curd dough combined with the sourness of kiwi is something unreal. They just melt in your mouth!

KBJU per 100 g: 64/7/0.5/9.

Ingredients:

Soft cottage cheese – 400 g.
Sweetener - to taste.
Vanillin – 2 g.
Rice flour – 50 g.
Kiwi – 100 g.
Salt – a pinch.

Preparation:

Add a little sweetener to the soft cottage cheese, 2 tbsp. l. rice flour, salt and a little vanilla extract. Grind with a fork until smooth.
Peel the kiwi and cut into cubes measuring 1 x 1 cm.
Lightly dust the work surface with flour. Take a small amount of cottage cheese and form a flat round cake with your hands.
Place a piece of kiwi in the center of the workpiece and form a round dumpling with your hands.
Place the curd dumplings in boiling water and cook over medium heat for 5–6 minutes.

Diet sandwiches with red fish

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 + cottage cheese 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.

Japanese omelette with cheese

The perfect egg breakfast. The recipe is very simple to prepare and requires a minimum amount of ingredients.

KBJU for the whole dish: 324/29.1/21.3/3.1.

For the recipe you will need:

Eggs – 3 pcs.
Cheese – 30 g.
Greens – 1 bunch (dill).
Salt – a pinch.
Ground white pepper - for taste.

Cooking process:

Beat the eggs into a bowl and add salt to taste.
Add finely chopped dill. Beat everything well with a whisk.
Grate the cheese on a medium grater.
Lightly grease a hot frying pan with olive oil. Visually divide the mixture into 3 parts, pour one part into the frying pan and distribute evenly over the surface. Sprinkle grated cheese on top.
When the egg is slightly fried, we begin to carefully roll it from one end to the other, using a kitchen spatula. Move the roll to the edge of the pan.
Pour in the second part of the mixture nearby and sprinkle with cheese again. After about half a minute, fold the second layer onto the first. Repeat the same steps with the third layer.
Cut the Japanese PP omelette into arbitrary portioned pieces. For flavor, add white pepper to taste. Ground white pepper has a more delicate taste than black pepper, and the heat is milder. Therefore, if you want a special flavor without the heat, white pepper is ideal.

Chicken breast for sandwiches in the oven

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.

PP chicken sandwiches

So, now that you know how to properly cook chicken breast, you can start making various sandwich options:

whole grain bread+chicken breast+mozzarella cheese+tomato+greens. The perfect recipe if you need a healthy lunch or dinner. Place greens on a slice of bread, slices of chicken breast and mozzarella cheese on top. We finish everything with tomato slices.
whole grain bread + chicken breast + cream cheese + pickled onions. For this recipe, you will need to marinate the onions in advance in a special marinade (100 grams of warm water, 3 tablespoons of vinegar, 1 tablespoon of sugar, a pinch of onion) for 2 hours. Spread low-fat cream cheese on bread, chicken breast and pickled onion rings on top.
rye bun (cut into 2 halves) + natural yogurt + cucumber + chicken breast + herbs + spices. In a blender, mix yogurt with cucumber and herbs. Salt and pepper. Spread the mixture onto the bun, place the chicken pieces on top and cover with the second part of the bun.
whole grain bread + avocado + natural yogurt + chicken fillet + greens. In a blender, grind the chicken fillet along with avocado, yogurt and herbs. Spread the resulting paste on whole grain bread, add salt and pepper.
grain bun+chicken breast+boiled egg+cucumber. We cut the bun into two parts, grease it with low-fat curd cheese, put slices of chicken breast and egg slices on top. We also grease the second half of the bun with cheese and cover our sandwich.

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.

If desired, you can place a fried egg without oil or lightly salted salmon on top of the avocado pate.

How to cook:

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

PP sandwiches with red caviar

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 + 1 teaspoon of red caviar. A light sandwich option without various pastas and cheeses. One such sandwich has only about 80 calories.
rye bread + natural yogurt + herbs + 1 teaspoon of red caviar. Spread natural yogurt on the bread, sprinkle with herbs and add caviar. Calorie content: about 85 calories!

Bruschetta with tomatoes and herbs

Calories:

242 kcal / 1 serving.

You will need:

whole grain bread, without yeast - 120 g;
tomatoes - 100 g;
arugula - 50 g;
cheese - 30 g;
garlic - 2 cloves;
olive oil - 2 tsp.

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Perhaps the simplest and fastest recipe presented. Grease the bread with butter and toast it on both sides. Then finely chop the remaining ingredients. Preheat the oven to 200 degrees and place the mixture on the bread. Bake the bruschetta for five minutes. When serving, you can decorate with the remaining herbs.

Alena Stepanova

nutritionist

Bruschetta is also much better than the classic sandwich version. Tomatoes, arugula, cheese - people might like all this. There's fiber here, but you can add an egg on top to make up for the lack of protein in the recipe.

Healthy calories: 5 ideas for summer PP salads

Ideas for PP sandwiches for the holiday table

Holidays are not a reason to break your diet, because you can always prepare not only diet sandwiches, but also delicious and beautiful ones. Here are our options that will help you enjoy the feast without gaining weight:

whole grain bread + avocado + shrimp + lettuce. Place lettuce, avocado slices and shrimp on top of the bread. You can add your favorite spices.
French baguette+blue cheese+pear+honey. Dry the pieces of bread a little in the oven, spread them with blue cheese, put a slice of pear on top and add a little honey.
tomato + mozzarella + olive oil + seasonings. An ideal version of a sandwich without bread. Place mozzarella on a tomato slice, sprinkle with oil and add your favorite herbs or spices.
baguette + low-fat cream cheese + cucumber + red caviar. Spread low-fat cream cheese on the baguette, put a slice of cucumber on top, and half a teaspoon of red caviar on it.
whole grain bread + feta cheese + baked tomatoes + seasonings. Spread feta cheese on the bread, place baked tomato slices on top and add your favorite spices.
French baguette + brie cheese + honey + any berries. On a dried piece of bread, spread brie cheese, a little honey and any berries.
French baguette + ricotta + baked peaches. An ideal version of a sandwich that you can safely eat with champagne. Spread cheese on the baguette and place slices of baked peaches.
whole grain bread + curd paste + boiled squid + tomato + greens. Spread curd paste on bread, put tomato and squid rings on top, sprinkle with herbs.

If you don't know what to cook for dinner, then try making a diet sandwich. The best option for such dinners is to use high-protein ingredients. Lean meat, white fish, seafood, eggs are ideal.

whole grain bread + boiled egg + baked asparagus with red pepper. Bake asparagus and peppers in the oven, drizzling with olive oil. Place asparagus and pepper on toasted bread on one side and place egg slices on top. Pepper and add your favorite seasonings.
whole grain bread + boiled turkey + cottage cheese pasta + greens. A high-protein sandwich for those who adhere to proper nutrition. Spread the curd paste on the bread, put pieces of boiled turkey on top and sprinkle generously with herbs.
rye bread + boiled white fish + green apple + natural yogurt + green onions. Cut the fish into small pieces, mix with grated apple, yogurt and green onions. Salt, pepper and spread on whole grain bread.

More details about the dish

Of course, if you generously butter a bun, this is unlikely to have anything to do with dietary nutrition. But it’s worth replacing the butter with cheese and egg spread, and the baked goods with crispbread or whole grain bread, and you’ll get the breakfast of a champion!

It is important to create a recipe for a diet sandwich according to the rules of a healthy diet - and voila, a familiar and quick dish is already becoming truly healthy.

Please pay attention to the following points:

Bread. We take wholemeal rye, slightly dried (fewer fermentation products) or bread with whole grains or bread with bran. Store-bought breads and lean flatbreads without yeast (lavash, pita bread, etc.) are also suitable.
We do not use butter, mayonnaise or industrial ketchup sauces.
For meat fillings, we choose chicken, turkey, rabbit, and lean veal.
We give priority to raw products. We steam, boil or bake the remaining ingredients - frying is not suitable for us, frying oil adds calories.

Hot PP sandwiches

whole grain bread + tomatoes + natural yogurt + low-fat cheese + greens. Spread yogurt on whole grain cheese, lay out thin slices of tomatoes, sprinkle with low-fat cheese (no more than 23% fat) on top. Bake in the oven for 7 minutes. Sprinkle with herbs.
whole grain bun+boiled chicken fillet+tomato+natural yogurt+low-fat cheese+greens. Cut the fillet and tomato into cubes, mix and season with yogurt. Salt and pepper. Cut the bun into two parts, take out a little pulp. Place chicken fillet with tomatoes in the center, sprinkle with cheese. Place in the oven for 7 minutes. Sprinkle with herbs.
whole grain bread + shrimp + mozzarella + greens. Place boiled shrimp on bread and slices of mozzarella on top. Cook for 5 minutes, sprinkle with herbs.

PP eggplant sandwich

Vegetables fried on the grill or baked in the oven practically do not lose their beneficial properties. A warm sandwich with vegetables is hearty and very tasty.

Required:

eggplant - 0.5 pcs.;
tomato - 0.5 pcs.;
egg - 2 pcs.;
bell pepper - 0.5 pcs.;
bread c/s - 4 slices;
salt;
arugula - a few sprigs.

How to cook:

Wash and dry the arugula.
Wash the tomato, cut into slices.
Peel the pepper from membranes and seeds, cut into thick strips.
Cut the eggplant in the same way.
Fry the bread and other ingredients (except arugula) in a dry grill pan and add salt.
Place arugula on a couple of bread slices, then tomatoes, eggplants, peppers and eggs. Top with remaining bread pieces.

Hot Greek sandwich PP

Fans of Mediterranean cuisine can always prepare a pp version of this sandwich. In order to make this dish dietary, you need to do the following:

Instead of mayonnaise we use natural yogurt
We use whole grain baguette
Instead of regular cheese we use mozzarella.

So, you will need: whole grain baguette + canned tuna + red onion + tomato + mozzarella + spices.

Cut the baguette into two parts, you can sprinkle a little olive oil, salt and pepper and put it in the oven for a couple of minutes. Add a little yogurt and chopped onion to the tuna, salt and pepper. Now we take out our baguette, put tuna filling in it, tomato slices and mozzarella cheese on top. Bake for 5-7 minutes.

Diet hot sandwiches

It's hard to believe, but even a delicious crispy sandwich from the oven can be low in calories. The delicacy is prepared in a microwave or oven.

Despite the fact that the dish is strictly dietary, the appetizer must be baked until the cheese has melted. Try delicious weight loss too!

Classic recipe

An exquisite “aristocratic” sandwich is served for breakfast with a cup of unsweetened green tea.

You will need:

a few pieces of rye bread;
40 g lean chicken ham;
40 g low-fat cheese;
1 tomato;
a bunch of lettuce leaves.

Preparation:

Toast the slices of bread in the oven or toaster.
Cut the ham and cheese into thin slices, and the tomato into slices.
Place ham, tomato, lettuce and cheese on hot bread.
Microwave the sandwich for 1 minute.

Diet sandwiches with minced meat in the oven

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 yogurt + onions + 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!

Cooking breakfast

A healthy morning meal consists of oatmeal, eggs, vegetable salad and green tea. Its preparation requires a sufficient amount of time, which is usually so little.

In this case, recipes for diet breakfast sandwiches that are prepared on the spot come to the rescue.

Avocado flavored

Avocado has an oily texture that is perfect for making a delicious snack.

For diet avocado sandwiches you will need:

2 slices of black bread;
½ part avocado;
1 egg;
greenery.

Preparation:

Pour a little oil into the frying pan and crack the egg into it. This must be done with utmost care so that the yolk does not spread over the surface.
Dry slices of black bread in a toaster or oven. Their readiness is determined by the presence of a crispy crust.
Cut the avocado into thin slices.
Place the sandwiches in the following order: toast, arugula, avocado slice, fried egg, toast.

Shrimp sandwiches

The original appearance allows you to use this dietary snack not only for everyday use, but also for festive celebrations.

Ingredients:

100 g shrimp (preferably peeled);
4 slices whole grain loaf;
½ part avocado;
1 egg;
lettuce leaves;
lemon juice;
kiwi slice.

Preparation:

Boil the egg in boiling water and grate it.
Cut the avocado into small cubes, combine with the egg and mash with a fork.
Add a teaspoon of lemon juice, salt and pepper to the sandwich paste, stir until smooth.
Prepare the appetizer in the following order: a slice of bread spread with avocado and egg paste, a leaf of lettuce, a few shrimp. Top the treat with a slice of kiwi.

A shrimp sandwich will be an excellent nutritious breakfast for those who are watching their figure. To make the dish look more elegant, decorate it with caviar grains.