We can think of healthy sandwiches ourselves, but it often turns out that we have no idea of the calories that a so-called healthy sandwich carries with it. Some examples of really healthy sandwiches that form the basis for a meal.
Bread
Bread forms a healthy basis for a meal. Take wholemeal bread, because apart from fewer calories wholemeal bread contains the necessary nutrients and is white meld or water bread? when it comes to the nutrients. The added value is nil.
Two brown sandwiches contain 167 calories and white, on the other hand, 189 calories (in addition to nutrients that brown contains).
Topping
Meats
We all know lean fillings in chicken or roast beef, but filet american (if prepared properly) is also lean fillings. On average, meat products cost around 50 calories per sandwich. If you want to fall below that, think of the aforementioned meat products, this is all between 25 and 30 calories per sandwich. Pollock or some water-based tuna is also tasty and does not exceed 30 in terms of calories.
Cheese
If you prefer cheese, there are also plenty of options. Think of cottage cheese. Here you will not even exceed 20 calories per sandwich. Of the regular cheeses, 20+ cheese is the leanest, but for a slice you will quickly reach 50 calories here. Great for a sandwich with it, but if you take more sandwiches with cheese, then it quickly adds up. An exception to the rule is fresh goat cheese. Fresh goat cheese comes in at around 30 calories per sandwich and is great to combine.
The bun
Buttering the bun with butter is good. But if you take low-fat margarine, you have indeed lost half of the calories (about 20).
Cheese or cold cuts
But a whole grain roll with cottage cheese and some tomato slices adds up to about 150 calories. Then take another sandwich with chicken and put some cucumber slices over it. This sandwich is also no more than 150 calories and 2 sandwiches is fine for a morning or afternoon meal. A cup of tea or coffee without sugar is nothing and if you take a glass of semi-skimmed milk, you are about 120 calories further (skimmed milk is about 100 calories). A cup of low-fat yogurt with a kiwi and some strawberries is about 100 calories. So a complete meal is no more than 500 calories.
Sweets
Prefer some sweets? That is possible, but it is less healthy and more calories. Milk and dark chocolate sprinkles or peanut butter quickly goes towards 70 to 80 calories per sandwich. Halvajam, on the other hand, is only about 20 calories per sandwich and can be combined well for variety.
Sweets can also be created with fresh fruit and that makes the sandwich a lot healthier (and less sweeteners). Think fresh strawberries, apricots or raspberries (about 25 calories each) or banana slices (about 40 calories). For the enthusiast, a green kiwi can also be delicious on bread. A kiwi is also no more than 40 calories.
Composite sandwiches
Those who like an extensive sandwich can provide the meat products with some lettuce (mixed or arugula) and strips of bell pepper or grill some slices of courgette. Freshly washed sliced tomatoes can be combined with chicken, cottage cheese or goat cheese, but can also be combined lightly toasted. Combined with some goat cheese, you sprinkle some pine nuts on top for extra flavor.
Goat cheese is also great on bread with some lettuce, by leaving it in the warm oven for a minute or so with a slice of sweet and sour apple. The goat cheese should just not run out, but the taste of the apple will be absorbed.