15 recipes for PP sandwiches for breakfast and snacks

If you are used to having a tasty and nutritious breakfast, prepare diet sandwiches using a simple recipe. The basis of the delicacy is bread, vegetables, and fish. You can change each recipe to your taste by adding your favorite ingredients. Low-calorie sandwiches can provide energy and good mood for the whole day.

Are you still sure that while on a diet you can’t treat yourself to a delicious snack? But the principles of proper nutrition say that snacks between main meals are important. Of course, this does not mean that you need to cut slices of smoked sausage and cheese, prepare a glass of packaged juice and savor the whole thing while watching your favorite TV show. We will teach you how to lose weight in a tasty and healthy way, without giving up your usual treats.

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.

When can you eat PP sandwiches: breakfast, snack or dinner?

A proper PP sandwich is a complex carbohydrate. The ideal time for consumption is the first half of the day. This is breakfast, a snack before lunch. It is also called second breakfast. Slow carbohydrates satiate well, last for a long time, and do not provoke sudden attacks of hunger.

But! It’s better to quickly prepare and eat the right sandwich if you don’t have time to prepare a full lunch or dinner. Even in the evening it will do less harm than a plate of fried potatoes or a portion of ordinary pilaf. Of two evils, we choose the easy option that will not negatively affect the figure.

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

Main conclusions

1. Sandwiches can be dietary.
2. To lose weight, you need to replace the components of a classic sandwich with low-calorie foods.
3. Those who want to acquire an attractive figure cannot eat the dish, they can only wash it down.

The benefits of eating a sandwich directly depend on its filling, so it is recommended to alternate recipes. A monotonous diet can harm the body.

Do you like sandwiches? Share your favorite low-calorie options with our readers!

Hot sandwich with asparagus and turkey

An excellent recipe for a hot diet sandwich for breakfast - with vegetables, lean meat and aromatic cheese.

What do you need:

• whole grain flour bread – 2 pcs.;
• boiled turkey – 100 g;
• asparagus – 60 g;
• cheese – 2 thin slices;
• boiled eggs – 2 pcs.;

Fry the asparagus a little in a little oil.

Cut the turkey into cubes. Place the ingredients on the bread in the following order: asparagus, fillet, cheese and half a boiled egg. Bake the sandwich in an oven preheated to 150 degrees for 5 minutes.

Experts' opinions

Experts confirm the benefits of eating sandwiches for those who want to lose weight.

Irina Bodina, gastroenterologist

A doctor is a specialist in the treatment of diseases of the digestive system. Bodina recommends not baking, but slightly drying the bread in the toaster, especially for breakfast. https://vesti.dp.ua/delaem-buterbrod-poleznym/

Olga Ras, nutritionist

Olga is a specialist in the field of healthy nutrition and diet therapy. Ras is the founder of the Center for Weight Loss and Healthy Eating in Tel Aviv. According to her, you can eat sandwiches even on a diet, as long as the ingredients are non-caloric. https://ivona.bigmir.net/health/440326-Xlebnaja-dieta–mnenie-dietologa

Marianna Trifonova, nutritionist, physiotherapist

Marianne is a physician who specializes in aspects of healthy nutrition and physical therapy. The specialist believes that the sandwich can be dietary and beneficial for the body if prepared correctly. https://ivona.bigmir.net/health/449228-Pjat-glavnyh-pravil-poleznogo-buterbroda

Toast with avocado and egg

Avocado pulp will perfectly replace the putty on bread or butter, and will also make a sandwich very healthy!

Ingredients:

• whole grain bread – 2 slices;
• ripe avocado – ½ piece;
• egg – 1 pc.;
• any greens.

Dry the bread a little in a toaster or oven at 150C. Cook the egg in a frying pan with a little oil. Separate the avocado pulp from the skin and grind with a fork to a paste. Spread the mixture on bread, lay out the egg, sprinkle with herbs. Then place another piece of bread on top. Ready!

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.

Appetizer with Chinese cabbage and mustard

Such sandwiches will be an excellent snack - they contain a large amount of fiber and vitamins.

What do you need:

• whole grain bread – 2 pcs.;
• Chinese cabbage – 2 leaves;
• leaf lettuce – 2 pcs.;
• tomato – 1 pc.;
• mustard – 1 tsp;
• sour cream – 1 tsp.

Combine mustard with sour cream and spread over pieces of bread. Place lettuce and cabbage on top, as well as sliced ​​tomato.

Interesting: How to replace bread when losing weight

What to add so as not to “overwhelm”

Sandwiches made from healthy ingredients are a good start to the day. However, it is important not to spoil the effect of this dish. Here are the basic rules:

1. Don't get carried away with quantity. Eating 1 piece is a diet, and 5 is already overeating, despite all the benefits of the products used.
2. Watch your drinks. Give preference to herbal or green tea, black coffee, coffee with a spoon of cream, a decoction of your favorite berries, but refrain from adding sugar.
3. Avoid store-bought drinks – soda water, boxed juices, tea drinks. They contain so many refined carbohydrates that all the benefits of breakfast diets will come to naught.

Sandwiches with pate and herbs

You should not use store-bought pates - they contain many preservatives, flavors and other chemical additives. After all, you can quickly prepare pate at home.

Components:

• bran or whole grain bread – 2 pcs.;
• boiled liver – 200 g;
• boiled eggs – 2 pcs.;
• greens, lemon juice.

Grind the liver and eggs using a blender. Add a little lemon juice to the mixture and stir in the chopped herbs. All that remains is to spread the pate on the bread! Store the remaining mixture in the refrigerator.

Homemade pate can be made from different ingredients

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:

1. 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.
2. We do not use butter, mayonnaise or industrial ketchup sauces.
3. For meat fillings, we choose chicken, turkey, rabbit, and lean veal.
4. We give priority to raw products. We steam, boil or bake the remaining ingredients - frying is not suitable for us, frying oil adds calories.

Bread with chicken and vegetables

Proteins, fiber and a minimum of carbohydrates - what else do you need for a proper snack? We offer a very simple and nutritious option for making a sandwich with bread.

What do you need:

• bread - 2 slices;
• boiled chicken breast – 70 g;
• fresh cucumber – 1 pc.;
• tomato – 1 pc.;
• leaf lettuce – 2 pcs.

Chop the vegetables into slices and cut the chicken into long slices. Place a lettuce leaf and a piece of fillet on the bread, and distribute the vegetables on top.

You can experiment

Let's add seafood

Unique and nutritious seafood sandwiches will replace the usual high-calorie snacks.

To prepare them, red fish is used in combination with cottage cheese, canned food or mussels.

With salmon

For preparation you will need:

• 80 g lightly salted salmon;
• 1 cucumber;
• 1 egg;
• 4 loaves of bread;
• natural yogurt.

How to cook:

1. Boil the eggs until tender, peel, finely chop or grate.
2. Pasta: combine egg and yogurt in a bowl, stir, add salt.
3. Peel the cucumbers and grate them.
4. Spread the bread with the egg mixture and place the cucumber on top.
5. Next, decorate the sandwich with a piece of red fish and herbs.

Diet sandwiches with caviar are prepared using the same principle. This option is more elegant and can be served to guests for a holiday.

Appetizer of bread with feta cheese

The dish contains a minimum of calories and will especially appeal to those who love cheese. Cheese cheese is one of the most dietary options.

Ingredients:

• bread - 4 pcs.;
• feta cheese – 250 g;
• boiled eggs – 2 pcs.;
• natural yogurt – 60 ml;
• any greens.

Grind the cheese in a blender or on a grater. Mix it with yogurt and finely chopped herbs. Peel the eggs and cut into thin slices. Distribute some of the cheese mixture over the bread, place an egg and some greens on top.

You can add avocado

Ingredients:

• low-fat cottage cheese - 250-300 grams;
• egg - 1-2 pieces;
• corn flour - a few spoons;
• a couple of spoons of sugar;
• vegetable oil;
• vanilla, you can add a little cinnamon or lemon zest (to taste).

Diet cheesecakes. Step by step recipe

1. Pour the cottage cheese into a small container and mash it well. Then beat the eggs and sugar separately (to melt) and pour the mixture into the cottage cheese. If using lemon, rub it into the mixture and add vanilla.
2. The next and final stage is adding corn flour. Add 2-3 spoons and stir thoroughly until smooth. Heat a frying pan and form small cheesecakes (balls) and fry them on both sides. The dish is ready!

This diet breakfast is easy to prepare and very healthy. Cheesecakes are made quickly, so they can be a great start to the day for anyone.

Pancakes are perfect for breakfast. To prepare them, it is important to use low-calorie foods, because breakfast is the key to a successful day; it must be dietary so that a person can feel at ease.

Salmon sandwich

Snacks with red fish are a storehouse of healthy fatty acids that are vital for our body, and especially for the skin, nails, and hair. Such luxurious sandwiches can also be served on a holiday table!

What we cook from:

• lightly salted salmon – 70 g;
• boiled egg – 2 pcs.;
• fresh cucumber – 1 pc.;
• whole grain bread - 4 small pieces;
• Greek yogurt – 1-2 tbsp.

Finely chop the eggs or grate them using a grater. Add yogurt and a small amount of salt to them, mix the mixture thoroughly. Cut the cucumbers into thin slices, and the fish into thin slices. Place the egg-yogurt mixture on the bread and arrange the cucumber and salmon slices on top.

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:

1. Connect 2 slices and make 3 round holes in the top slice with a spoon or a special mold.
2. 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:

1. Lavash: mix flour and salt in a deep bowl.
2. Make a depression in the middle of the flour slide and gradually pour water into it.
3. Knead the dough and wrap it in food-grade polyethylene, leave to rest in a warm place for 30 minutes.
4. Divide the swollen dough into flat cakes, roll each of them into a thin layer along the diameter of the frying pan.
5. Fry the pita bread on both sides in a dry frying pan, about 1 minute.
6. Filling: grate hard cheese, mix with cottage cheese and finely chopped herbs.
7. Cut the cucumber into small cubes, add to the curd mass, stir.
8. Place the filling in the pita bread and roll it into a roll.
9. 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:

1. 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.
2. Cool the boiled potatoes and divide them into slices with a sharp knife.
3. Cut the tomatoes into slices.
4. 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.
5. 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.

Berlin diet

The authors of this diet claim that it helps you lose weight up to 3-4 kg in a couple of weeks. The only contraindication is diseases of the gastrointestinal tract. During the diet, you cannot eat potatoes and corn, as well as the usual list of unhealthy foods, such as sweets, baked goods, alcohol, and fast food.

Salads are seasoned with kefir and olive oil. Dairy products should not exceed 2.5% fat content, cheeses - up to 20%.

During the diet, you should not snack; your last meal should be no later than 6 pm.

You should stick to a low-calorie menu for 10 days. The diet may be as follows:

They say that delicious sandwiches and real healthy nutrition are completely incompatible things. In fact, if you turn on your imagination, remember about calorie content and use tips from experts, you won’t have to give up sandwiches.

A little creativity - and the right PP sandwiches for a delicious diet snack are already on your table!
The content of the article:

Ingredients:

• raisins - 2-3 tablespoons;
• oatmeal - 1 cup;
• a little butter;
• a pinch of salt;
• water or low-fat 0.5% milk - 1.5 cups;
• a little sugar (to taste).

Diet porridge. Step by step recipe

1. Pour the liquid into a small container and boil. Rinse the cereal several times and pour into boiling water or milk.
2. Add salt, sugar and raisins, previously scalded with boiling water.
3. Mix everything well and leave to simmer until the oatmeal is completely swollen.
4. At the end, throw in a small piece of butter.

Diet porridge for breakfast, and especially oatmeal, is incredibly useful for the normal functioning of the gastrointestinal tract. Therefore, it is very important to buy quality products.

What they miss most is not cakes and pastries with cream, but the most ordinary sandwiches. Sausage and cheese, butter and bread are contraindicated in most diets. Delicious hot sandwiches, which simply drive you crazy with their aromas and delicious crispy crust, are also prohibited.

Sandwich "Traffic Light"

Unfortunately, most people have very little time to prepare food in the morning. That is why in such cases they are a real godsend for those losing weight. A sandwich under the original name “Traffic Light” will help you quickly feed your family breakfast, please your guests, and add a drop of nutrients and vitamins to your children.

Ingredients:

First, you need to prepare a paste from low-fat cottage cheese and avocado pulp. You can add your favorite spices and salt. Spread the mixture onto the bread. The green traffic light is ready.

A circle of ripe and juicy tomato will burn brightly red. But a yellow traffic light is half a boiled chicken egg. The design of sandwiches is an important nuance, although this is not required here: the dish already has a bright, presentable appearance. However, a sprig of fresh parsley will not be superfluous, because even it contains a lot of vitamins and microelements useful for the body.

Calorie content per 100 grams of product is 112 Kcal.

Ingredients:

• low-calorie milk or kefir (0.5% fat);
• vegetable oil;
• 1 tablespoon sugar (you can do without it);
• vanillin;
• flour (it is advisable to use a coarse product);
• a pinch of salt.

Diet pancakes. Step by step recipe

1. Let's start heating the milk. If you decide to use kefir, you need to make sure that it does not curdle. The most important thing is that the dairy products are warm.
2. Add sugar, salt, vanilla and stir until dissolved. After this, you need to add vegetable oil to the mixture. For 0.5 liters of liquid you will need to spend 0.5 glasses of oil. If you want to make the pancakes as lean as possible, you can dilute the dairy products with regular boiled water (50:50).
3. Next, add flour so that the dough is not thick and easily pours into the pan. Mix everything well so that there are no lumps left and fry.

A dietary breakfast for weight loss, the recipes of which are simple and straightforward, can be prepared every day. The dishes turn out very tasty and healthy. Be healthy!

In order to prepare yourself a tasty and healthy breakfast, you don’t have to use a bunch of expensive ingredients. You can prepare a very ordinary omelet, just use low-calorie foods. You can prepare a diet omelette for breakfast in just 10 minutes.