If you’ve ever had a cooked meal for breakfast, you probably won’t want to cook for dinner anymore. After all, you’ve been working hard all day. Now you just want to get some food on the table quickly and then enjoy your evening. It is better to eat a light meal than a big one anyway.
Sandwiches are a great option. They make great, healthy meals, but stay light – of course, as long as you choose low-calorie ingredients. And most of them go really fast and won’t take a long time to prepare.
There are endless possibilities of what you can put on your sandwich. Be creative! But be sure to choose from the following key ingredients:
- Whole wheat bread
- Low Calorie Spreads and Toppings
- Low Calorie Sauces and Dressings
- Salad, vegetables, legumes or fruits
Whole wheat bread
Whole grain products have several advantages over processed white foods. On the one hand, they fill you up much faster and longer because they are high in fiber. This means that, especially if you eat slowly, it is very unlikely that you will overeat and will not feel hungry quickly.
You can use whole wheat bread, rolls, toast alternately to get more variety. Maybe there are even different types of whole wheat bread available.
Low calorie spreads and fillings
What would a sandwich be without ham and cheese? Its good. But choose lean ham and low-fat cheese to keep your sandwich healthy instead of being a calorie bomb. Choose low-fat margarine over butter and buy low-calorie spreads. Low fat cottage cheese makes great spreads when you mix it with spices. But no matter what you use, don’t overdo it as it will add calories.
Cooked or grilled meat that you still have in your refrigerator also makes a great topping for sandwiches. For example, slices of grilled chicken breast or the rest of your meatloaf. I also like to put grated tuna (canned in water, not in oil!). Salmon slices are a bit pricey but taste delicious on a whole wheat roll topped with minced onions and sprinkled with salt and freshly ground black pepper.
Low Calorie Sauces and Dressings
Sauces and dressings do a great job of making your sandwich special. Choose low fat mayonnaise and try to avoid ready-made sauces, as many of them are high in sugar. If you want tomato sauce, apply only a thin layer.
Alternatively, you can make your own healthy sauces and dressings at home, such as a salsa from canned tomatoes, onion, and green pepper.
Salad, vegetables, legumes or fruits
Don’t forget to put some really healthy stuff on your sandwich! The salad leaves are excellent and quick. If you have cooked or grilled vegetables on hand, mash them up and use them as a spread on your meat sandwich. Or slice 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 some fruit slices? Or pineapple rings or peach halves?
By including a large portion of these foods, you make sure you are getting low calorie toppings with lots of vitamins and minerals. This will go a long way in making your sandwich a healthy, filling meal.
If it comes to making the sandwich, there are plenty of options you can take to make it exciting. You can make a burger, grill any type of sandwich in the oven, use buns today and toast tomorrow … you can even make a buffet: just put everything on the table and allow the people to make their own sandwiches. Much less work for you and much more time to socialize with your family.