15 recipes for PP sandwiches for breakfast and snacks

Are sandwiches healthy and low in calories?

Calories are different. Cereal bread and white yeast bread do not differ much in energy value. Only the first product gives satiety, cleanses the intestines, bran transits through the gastrointestinal tract and captures harmful substances. Wheat baked goods made from refined flour are instantly digested, cause spikes in glucose levels, are immediately stored in fat, and then cause an increased feeling of hunger. The consequence is overeating, excess weight.

The second important point is filling. The calorie content of sausage and meat is approximately the same. Only the chemical composition is heaven and earth. We also compare sauces, smoked meats, and other additives.

One sandwich is different from another! A snack made from the right breakfast foods will not harm your figure.

What can you use for the filling:

• boiled, baked meat, poultry;
• fish, seafood;
• sour cream, yogurt, cheese;
• tomato puree, homemade sauces;
• all types of vegetables.

What not to use:

• smoked meats;
• sausages;
• fried foods;
• mayonnaise, store-bought sauces;
• products with flavor enhancers.

What's your favorite sandwich base?

ToastBread

A healthy PP sandwich in moderation will definitely not harm your figure. On the contrary, it is a great option for breakfast. With an average calorie content of 180-250 kcal, it will significantly simplify weight loss and help you resist a unhealthy hamburger, butter pie or piece of cake.

Short answer. For breakfast, PP sandwiches are prepared based on rye, whole grain bread, crispbread, pita bread, and pita bread. For the filling, natural protein products, vegetables, herbs, and homemade sauces are used.

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.

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.

detailed instructions

Step No. 1. Where do we start? Take 8 slices of bread intended for making toast. Remove the crumb from each of them. There should be a small rim left. Place the other 8 pieces on a baking sheet. That's not all. On 4 of them we place bread from which the crumb has been removed.

Step No. 2. Wash and chop the mushrooms. We send it to the frying pan. Fry using oil. When the mushrooms have cooled a little, fill them with the bread with the crumb cut out. Salt. Sprinkle with your favorite spices.

Step #3. The tomatoes should be washed and cut into slices (not very thin).

Step #4: What to do with the remaining 4 pieces of bread (with crumb)? Place two slices of ham on them. Then comes the rim without the crumb. Insert a tomato slice into it.

Step No. 5. Sprinkle future sandwiches with grated cheese. Preheat the oven. Recommended temperature is 180 °C. Before putting the sandwiches in the oven, break an egg into each of them. The yolk should remain intact.

Step #6: Cook the filled bread pieces until the cheese is melted and the eggs are set. This usually takes 3-5 minutes.

Step No. 7. Our breakfast sandwiches are ready. All that remains is to decorate them with sprigs of parsley or cilantro. Let's wish each other bon appetit!

Which bread to choose at PP for sandwiches

Just not white yeast bread. It has a high glycemic index, does not contain fiber, and is instantly deposited on the waist and other problem areas. Healthy sandwiches have a different base.

What you can use:

• whole grain baked goods . It is often presented in the form of buns, loaves, or less often loaves. Source of fiber, beneficial chemical elements;
• gluten free bread . The baked goods do not contain gluten - gluten. Often the basis is buckwheat, rice, corn, amaranth flour. Loaves and rolls are suitable for weight loss and are indispensable for people with celiac disease;

• yeast-free bread . It is worth paying attention to the flour used. We choose assorted rye and buckwheat varieties for breakfast;
• baking without yeast . Everyone knows pita bread, pita bread, flatbread. This also includes homemade oat pancakes and other sourdough baked goods. It is best consumed for breakfast; wheat flour is often present.

• breads _ An affordable alternative to white baked goods. Breadbreads are sold in any stores, contain insoluble fiber, and are prepared from rye, oatmeal, buckwheat, rice, and other types of flour. A moderate amount will not harm the figure;

Regardless of the product used, it is important to monitor the calorie content and serving size. Try to cut thin slices of bread, do not make 5 sandwiches from bread for breakfast. 1-2 pieces are enough.

Sweet sandwich with berries

A sandwich can also be an excellent dessert.
And most importantly - the right dessert that does not harm your figure. Ingredients:

• bread - 2 pcs.;
• any berries – 60 g;
• soft cottage cheese – 100 g;
• honey – 1 tsp.

Grind the cottage cheese with honey into a homogeneous mass - with a fork or in a blender. Spread it on the bread. Place berries on top.

Interesting: What to eat for breakfast to lose weight

Be sure to prepare diet sandwiches according to our recipes with photos! They will perfectly diversify your daily diet and allow you to maintain your figure.

Do you eat sandwiches when losing weight?

How to make PP toast for sandwiches

Crispy toast is a tasty base for PP sandwiches. In a normal diet, slices of bread are fried in butter. It is covered with a ruddy, fragrant crust. While losing weight, this ingredient should not be used for breakfast.

Methods for making toast:

• in a frying pan . Preheat it, then put it in, press down. Do not use a cold frying pan; the bread will simply dry out;

• in the oven . Distribute on a baking sheet, brown at a temperature not lower than 220 degrees. Otherwise you will end up with crackers;

• in the toaster . The simplest option is that household appliances will handle it themselves. Lay it in and fry it.

Armenian lavash is fried only with the filling inside immediately before breakfast. Otherwise it will dry out and crumble.

Toast with avocado and poached egg

KBZHU

ready dish: 378 / 11 / 28.5 / 19.2

Ingredients:

• Avocado – ½ piece;
• bread (whole grain without yeast) – 1 slice;
• egg – 1 piece;
• cucumber - several slices;
• salt, pepper, lemon juice.

Photo: istockphoto.com

Cooking method:

Toast the bread in a dry frying pan or toaster. Cut a ripe soft avocado into two parts, remove the pit. Take half an avocado, scoop out the pulp with a spoon and mash it with a fork to a paste consistency. Salt, pepper, add a few drops of lemon juice and stir. Prepare a poached egg: use a spoon or whisk to make a funnel in boiling salted water and lower the egg into it. Let it “spin” for a couple of minutes and carefully remove it with a slotted spoon. Spread the finished toast with avocado paste, put a couple of slices of fresh cucumber and cover with a poached egg on top.

Curd paste recipe for proper sandwiches

Cottage cheese is often used for breakfast. It is used to prepare casseroles, cheesecakes, other dishes and baked goods. But for PP sandwiches it is better to make a special paste. It will be used in some of the recipes below.

Ingredients:

• 200 g cottage cheese;
• 1-2 cloves of garlic;
• 4 sprigs of dill, more if possible;

• a pinch of salt;
• 0.5 tsp. lemon juice;
• a pinch of allspice.

Sometimes green onions and parsley are added to the mixture. There are recipes with hard cheese and chopped pepper. All this is introduced to your liking. Some components accelerate souring - fresh vegetables. Other foods increase calorie content - cheeses. We do not recommend excluding lemon juice. It is a natural preservative and will help preserve the sandwich spread for up to two days.

Cooking instructions:

1. Peel the garlic and chop finely.
2. Wash and dry the dill. It is allowed to use other types of greens, but this is the one that is ideal for cottage cheese.
3. Combine with cottage cheese, salt, pepper, add lemon juice. Take a fork and rub thoroughly.
4. Checking the consistency. If necessary, add a little sour cream and adjust the consistency.

Sometimes breakfast pasta is prepared in a blender. Not prohibited. Just take into account the consistency of the cottage cheese. It will become much thinner. Also, don't add the dill right away. Otherwise, the whole mass will be pureed and turn green.

Curd paste is suitable not only for PP sandwiches. This is an excellent “cream” for snack liver cakes and zucchini pancakes. Place in a pastry bag and decorate!

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

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:

1. Remove the avocado from the peel. Salt, pepper, mash with a fork.
2. Grease a slice of bread with the resulting paste.
3. 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:

1. Spread the cream cheese onto the base of the sandwich.
2. Sprinkle with herbs, pepper if desired, or cover with lettuce.
3. 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:

1. Grease slices of bread, pieces of pita bread or toast with soft cheese, cottage cheese, sour cream, or any pate.
2. Next, lay out the vegetables and herbs.
3. 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:

1. Apply a thin layer of curd paste onto toast and bread. Or replace it with low-fat soft cheese.
2. Sprinkle with dill. It is allowed to add a leaf of green salad.
3. Add thin slices of fresh cucumber.
4. 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.

Tuna sandwich

A warm sandwich with fish and vegetables is a complete snack for adherents of pp. Thanks to the polyunsaturated fatty acids in its composition, tuna reduces the level of bad cholesterol in the blood and normalizes the functioning of the cardiovascular system. It contains a large amount of protein, which is why nutritionists recommend consuming this type of fish for athletes and those losing weight.

Required:

• tuna in its own juice - 100 g;
• cucumber - 0.5 pcs.;
• tomato - 0.5 pcs.;
• lettuce - 2 leaves;
• bread c/s - 2 pieces.

How to cook:

1. Drain liquid from canned tuna and mash with a fork.
2. Wash the lettuce leaves and dry them.
3. Wash the cucumber and cut into thin slices.
4. Cut the washed tomato in the same way.
5. Fry the pieces of white bread on both sides in a dry non-stick frying pan.
6. Place lettuce, cucumber, then tuna and tomatoes on one slice. Cover the top with the remaining piece.

Caprese on the grill

Ingredients:

• Mozzarella cheese – 150 g
• Bread – 4 pieces
• Tomatoes – 1 pc.
• Pesto sauce – 4 tbsp.
• Olive oil – 2 tbsp.
• Ground black pepper

The Caprese is a classic Italian sandwich with a unique flavor profile. It is impossible without a slice of fresh mozzarella, sweet tomatoes, olive oil and basil.

- 1 ciabatta; - 1/2 tablespoon olive oil; - 1/2 balsamic vinegar; - 3 slices of fresh mozzarella; - 2 tomatoes (cut into pieces); - 5 basil leaves.

1. Using a serrated knife, cut the ciabatta loaf exactly in half (lengthwise);2. Spread olive oil and balsamic vinegar on the inside of the ciabatta;3. Add the basil and tomatoes to one side and sprinkle with salt and pepper. Next, place the mozzarella and cover this splendor with the second part of the ciabatta.

Aunt Luda's sandwiches

Category: Snacks Sandwiches Open Sandwich

My favorite sandwiches!!! As a child, I celebrated many holidays with my aunt: Easter, New Year, March 8, the birthday of my aunt and her children. For all the holidays, my aunt prepared these sandwiches, first because she always made them and, probably, out of habit, and then for my sake. When everyone sat down at the table and poured out strong drinks, the first thing I did was look for sandwiches on the table and rather put them on my plate with the thought: what if I don’t have enough :) Yes, yes, that’s how much I loved them and love them to this day. I never liked our salads with mayonnaise, fatty cutlets or all kinds of cut meats, I went to visit my aunt just for these sandwiches. While everyone was sweeping food off the table, I sat closer to the treasured plate and cracked my aunt’s boutiques one by one until I felt like I was going to burst. Then I grew up and started making them myself at home, and I continue to make them for breakfast even when I’m married. My husband really likes them too. Maybe you will like it too.

Recipe with red fish

Do you want your body to receive a sufficient portion of healthy fats and microelements in the morning? To do this, you need to eat a couple of sandwiches with red caviar. We just buy fish (salmon, pink salmon or chum salmon) and salt it ourselves. Although you can purchase a finished product. But remember: lightly salted fish is much healthier than smoked fish.

Now let's start making sandwiches. Grease each loaf with cottage cheese. The layer should be thin. Place pieces of red fish on top. Additionally, you can serve fresh vegetables (radishes, cucumbers, tomatoes).

Laws of a “diet” sandwich

• To prepare it, only grain bread is used (lavash, flatbread, loaf or even “Borodinsky” are not suitable).
• The weight of one slice of bread should not exceed 15 grams.
• The “fillings” include cottage cheese, vegetables, hummus, peanut butter, and on certain days turkey or chicken breast.
• Do not put too much filling on the bread - ideally, it is spread in an almost transparent layer, or placed in a thin slice.
• You are allowed to eat 12 sandwiches per day if you are a woman. And 16 - if a man.

Top 7 recipes for butter and cheese at home

The key to success is to follow the basic rule - you need to eat a sandwich every two to three hours, be sure to add vegetables to it (lettuce, bell peppers, tomatoes), eat often, but little by little. Three times a week you can allow yourself to put a slice of chicken breast or turkey, fish (tuna is suitable) on a sandwich.

This diet must be followed for 14 days. And then gradually replace bread with wild (brown) rice, legumes, and durum wheat pasta (without oil, of course). Vegetables and white meat are still on the menu.

How it works

Avocado sandwiches (5 simple recipes)
Despite the obvious predominance of bread in the diet, in fact it is a low-calorie diet, about 1300 - 1500 kcal per day. In addition, grain bread is a source of coarse fiber, so necessary for the proper functioning of the gastrointestinal tract, and B vitamins, which have a beneficial effect not only on the emotional sphere, but also on the condition of the skin, hair and nails. It is absorbed by the body quite slowly, creating a feeling of fullness and allowing you to lose weight comfortably.

Physical activity is required. You can choose any sport for yourself (except chess and checkers are not suitable), dancing, exercise bike, swimming. The only condition is that you must devote at least 45 minutes to these activities every day.

Pn snack bread. Snacks at work: what to eat so as not to spoil your figure?

Why is a healthy snack at work so important for our health? Nutritionists around the world unanimously claim that the three-meal system is outdated. There should be at least five meals. Three mains and two snacks. This menu allows you not to experience an acute feeling of hunger, helps improve metabolism and, ultimately, allows you to keep fit!

The purpose of a snack is to support the functioning of the body without overloading it. Forget about different bars, snacks and sweets. They are not a healthy diet and it is best to exclude them from the diet.

We have for you more nutritious, no less tasty, and, most importantly, healthy snacks that you can easily take with you anywhere.

Snack options for work:

To eat well in the office, carry small lunchboxes or one large one with several compartments. So, we've rounded up a wide variety of healthy snacks! Choose what you like