Easiest Ways to Cut Calories from Your Sandwich

Easiest Ways to Cut Calories from Your Sandwich
(Last Updated On: June 2, 2020)


Eating a good sandwich is a tradition that’s passed down from one generation to another.

Whether it’s peanut butter and jelly or ham, everyone has a preference when it comes to sandwiches. However, this can also lead people towards unhealthy choices where bad ingredients are used to prepare their meal.

This is why so many people end up gaining weight as time goes on without realizing what’s happened! For those hoping to stay lean while still being able to enjoy their sandwiches, it’s time to start making smarter decisions.

1. Make Smaller Sandwiches

one example of a low calorie sandwich

Sometimes, it’s the easiest solutions that are the most important.

In this case, you can immediately cut down on your caloric intake by reducing the portions. For example, if you were eating two full-sized sandwiches, why not cut this down to one sandwich?

Within seconds, you will have cut down 50% of the calories and weight loss will become easier. Yes, it is that easy when you put your mind to it!

However, a lot of people are unable to do this and that gets in the way of their weight loss journey.

Smaller portions are something you want to keep up your sleeve as an option. it is easy to implement and is simply about your mindset. If you put your mind to it, the process of eating a smaller portion will become easier to manage.

For those who don’t want to cut down on their portions, you will have to move onto the remaining suggestions in this article!

2. Cut Back on Condiments

too much mayo on a sandwich

This is a real problem for people and is the main reason for their calorie-heavy sandwiches.

A lot of condiments are your worst enemy┬ábecause they are filled with calories but don’t offer much in terms of fulfillment.

Yes, the sandwich is going to taste great but the sauce will become a major problem as soon as you step on the scale to check your weight.

Too many modern-day sauces are filled with sugar and are high in calories. This means you end up adding 100+ calories to your meal simply with a tablespoon of that sauce!

it is a horrible decision to make and is an issue that worsens over time. You will have to get rid of these sauces and toss them out the window as soon as possible! Otherwise, your ability to cut calories will become harder and harder with each passing meal.

What about people that need something in the form of a sauce? Are there alternatives that are easy on the calories yet taste delicious? Yes, there are many options and it’s important to look at them as soon as you get the opportunity to do so.

These condiments include hummus and light mayonnaise.

Always take your time to read the nutritional information before buying, so you’re able to keep tabs on how many calories are added to the sandwich.

3. Use Lean Protein

lean protein sami

In most sandwiches, it is the protein that will take center stage. Whether it is ham, beef, or chicken, people are always going to have a preference.

This is why it’s important to make smart decisions and start including lean protein sources. There are several lean protein options and each one packs a punch while keeping your calorie count down.

These lean protein sources include:

  • Chicken Breasts
  • Turkey Breasts
  • Lean Roast Beef

You will have to pick from one of these meats instead of eating ham or other sources that are heavy in calories. Indeed, this is an adjustment for some, but it also makes it simpler over the long-term. You’re going to be eating a healthier source of protein and it will keep your weight gain down.

This is the beauty of making smart decisions while still eating a tasty sandwich.

Along with choosing the right source, you should also take the time to assess how much is being put into the sandwich. Keep your portions small and make sure the amount of meat doesn’t lead to overeating. This happens all the time and takes away from what you’re trying to do!

4. Include Fiber-Rich Vegetables

a sandwich with spinach on it

While lean protein sources are essential, it’s never a bad idea to look at the secondary stars in a modern sandwich. You have to think about the type of vegetables being added to your sandwich as soon as you begin.

According to modern research, it is best to look at eating fiber-rich vegetables because they’re “filling” and taste great at the same time. So, you are able to get the best of both worlds while creating a well-rounded sandwich.

These fiber-rich veggies include:

  • Cucumbers
  • Spinach
  • Onions
  • Bell Peppers

These are just some of the options available to you and it’s always best to choose something that’s best suited to your needs.

5. Try Low-Calorie Bread

whole wheat bread and eggs

What about the bread that is used to make the sandwich?

Don’t just go to the supermarket and pick up a bag of bread without looking at the nutritional information. This is a major mistake and is the reason sandwiches end up high in calories.

You have to focus on the bread and make sure it is in line with your goal.

  • Whole-Wheat Bread
  • Whole-Wheat Pitas

For example, whole wheat options are always going to work out well in comparison to their regular counterparts. This has to do with how they’re prepared.

Sometimes, simply changing the type of bread being used is more than enough to cut down on calories.

Final Thoughts

The beauty of cutting calories from your sandwich has to do with the options.

It’s all about finding the right balance based on what you prefer. In some cases, a person may change the type of bread they’re using.

While others are simply going to cut down on the portions while still enjoying traditional ingredients they’ve grown up with.

This is a personal decision and it is going to come down to having the right mindset. Over time, you can continue to make adjustments so the calorie count comes down as desired.

If you want to take the guesswork out of weight loss, you may have better luck going with a system that has been proven to work.

See our top diet delivery programs to see if there’s an option that may help you reach your goals.


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