4 Healthy Protein Sandwiches to Lose Weight

With the healthy, high-protein sandwich recipes that we'll show you in this article, losing weight will be a pleasure.
4 Healthy Protein Sandwiches to Lose Weight

Last update: 09 November, 2019

We usually associate sandwiches with unhealthy diets and weight gain. In this article, we’ll show you that making healthy protein sandwiches is actually possible. All you have to do is make them in the right size and use quality ingredients.

Besides that, if you use the foods that we’re about to show you as a filling, the result will be an amazing and beneficial protein source. Keep reading to discover four different sandwich recipes packed with protein. You can make them in just a few minutes with very affordable ingredients.

Four healthy protein sandwiches

1. Tuna in a seed bread

Canned tuna contains 25 grams of protein per 100 grams. This makes it a very healthy option for lunch, either in a salad or sandwich. Our suggestions is that you always choose natural variants.

In this case, we’ll be using seed bread to make the sandwich. This is a great option since it’s an easy way to incorporate seeds in your daily diet. Seeds are a source of antioxidants and help to regulate your cholesterol levels.

Several tuna sandwich bites that are rich in protein and antioxidants

Depending on the kind of food you enjoy, a tuna sandwich may seem like a boring option. We recommend combining it with other foods that are very healthy and light, even though they don’t contain protein. Some of the options are lettuce, cucumber, and tomato. You’ll end up with a veggie sandwich that goes really well with any weight loss plan.

2. Hard-boiled eggs and avocado

The second healthy sandwich option is packed with protein. The two main ingredients are hard-boiled eggs and avocado. Both foods are a powerful source of protein.

The hard-boiled eggs contain 13 grams of protein per 100 grams. You can also boil them the day before and have them ready in the fridge for whenever you want to eat. As for avocado, it’s a vegetable source of protein, and it also contains healthy fats.

Healthy avocado and egg toasted sandwich

The combination of these two foods results in a delicious sandwich that’s very healthy and will definitely fill you up. All that’s left to do is choose a healthy bread that’s made in the most artisanal way possible.

3. Pork loin protein sandwiches

Cold meats are one of the fastest options when you want to make a sandwich. They’re very affordable, and you can keep them for several days in the fridge. They also contain very high amounts of protein, which means they’re ideal for athletes and people who want to lose weight.

However, you must keep in mind that not every type of cold meat is recommended if you’re on a diet. This is because some of them contain a considerable amount of fat. It’s useless to eat a lot of protein if we’re ingesting too much fat at the same time.

That’s why we’ve chosen pork loin for this sandwich. Pork loin contains a minimal amount of fat and around 35 grams of protein per 100 grams. Always choose the leaner fillets that don’t have much fat marbling.

4. Canned sardines

Certainly, canned sardines also deserve a spot in this list. This sandwich is a classic that everyone loves, for its taste and multiple properties.

The best part is that, since it’s a canned product, you can store it for months and use it at any given moment. See? There’s no excuse to not eat healthy protein sandwiches!

Canned sardines contain 40 grams of protein per 100 grams. They also have a lot of other properties; some of the ones that stand out are omega-3, calcium and vitamin D.

Read the nutritional label on the can before you buy it. Depending on the brand, the nutritional value may be totally different. Generally, you’ll want to avoid the options that contain too much salt or oil.

Canned sardine sandwiches are an option filled with protein

After reviewing all of these options, we can say that it’s completely possible to eat sandwiches and stay healthy at the same time. All you need to do is choose the right bread and eat reasonably sized portions.

Also, remember to fill your sandwich with the foods we mentioned in this article. You’ll have a satiating, healthy, and more importantly, delicious protein sandwich.

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  • Rivera, V. M. R. (2008). Propiedades de las proteínas. In Bases de la Alimentación Humana.
  • AGUILAR VÁZQUEZ JOSÉ LUIS. (2015). Síntesis de proteínas.