In this article I’ll show you a healthy sandwich that will help you in your weight loss goals. Meals like this have helped me lose a dramatic amount of weight. I went from 248 lbs to 167lbs in 5 months and I did that by eating more. If you want to see more about my diet check out this You on a Diet.
Now on with the sandwich. It is full of foods that are both low in calories and foods that make you feel full. Here are the ingredients in my healthy sandwich.
Ingredients and Nutrition Info
| Cal | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
| Raw Red Onion – Red Onion Slice, 1 Large Slice | 5 | 2g | 0g | 0g | 0mg | 0mg | 2g | 1g |
| Tomatoes – 1 slice, medium (1/4″ thick) | 4 | 1g | 0g | 0g | 0mg | 1mg | 1g | 0g |
| Mushrooms – Raw, 2 cup, pieces or slices | 31 | 5g | 0g | 4g | 0mg | 6mg | 3g | 2g |
| Peppers – Jalapeno, raw, 0.25 cup, sliced | 7 | 1g | 0g | 0g | 0mg | 0mg | 1g | 1g |
| Pepper – Banana, raw, 0.5 cup | 17 | 3g | 0g | 1g | 0mg | 8mg | 1g | 2g |
| Fresh Natural Salsa – Salsa, 8 tablespoon | 80 | 16g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Schwan’s – French Baguette Bread, Insides Removed | 130 | 25g | 0g | 5g | 0mg | 330mg | 1g | 1g |
| Grey Poupon – Mustard – Dijon, 3 tsp | 15 | 0g | 0g | 0g | 0mg | 360mg | 0g | 0g |
Steps to Make a Healthy Sandwich
- Chop up the mushrooms, onions and peppers
- Spray a pan with a short spray of Pam cooking spray
- Cook veggies on high for 12 min.
- Cook Baguette in oven at 400 for 10 min.
- Mix salsa in the veggies
- Tear the insides out of the bread just leaving a shell
- Fill the bread with the veggies
- Place back in the oven for 2 min.
- Remove and add tomatoes and mustard
Why is this Good for You
- The sandwich is huge and filling
- Only 289 calories
- No Fat
- No Cholesterol
- 7 Grams of Fiber
- The sodium is a little high but manageable
What Did I Eat for the Rest of the Day
I get emails all of the time asking for meal plans, so I list here the rest of the things I ate for breakfast and lunch.
| Breakfast | ||||||||
| Egg Beaters – Egg Beaters, 0.5 cup | 60 | 2g | 0g | 12g | 0mg | 230mg | 0g | 0g |
| Peppers – Jalapeno, raw, 1 pepper | 4 | 1g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Eggo – Nutrigrain Low-Fat Waffles, 0.5 Waffles | 35 | 7g | 1g | 1g | 0mg | 98mg | 1g | 1g |
| Cary’s – Syrup – Sugar Free, 1 ounce | 30 | 12g | 0g | 0g | 0mg | 115mg | 0g | 0g |
| Lunch | ||||||||
| Kellog’s All-Bran – Bran Buds, 1 cup | 210 | 72g | 3g | 6g | 0mg | 601mg | 24g | 39g |
| Generic – Milk – Fat Free Skim Milk, 0.75 cup | 68 | 10g | 0g | 6g | 4mg | 98mg | 9g | 0g |
| Ezekial 4:9 – Sprouted Grain English Muffins, 1 Muffin | 160 | 30g | 1g | 8g | 0mg | 160mg | 0g | 6g |
| Blackberries – Raw, 0.63 cup | 39 | 9g | 0g | 1g | 0mg | 1mg | 4g | 5g |
I hope this helps you meet your dieting goals. You don’t have to starve yourself or even exercise. You just need to find healthy low calorie, low fat alternatives for all the foods you love to eat.
If you have any questions or comments leave them below. Till next time
Think Tank