Diet sandwiches: recipes, calories, design. Recipes for low calorie diet sandwiches

Greetings to all lovers of a healthy lifestyle and sports!

The topic of today's article is controversial for people who follow their figure. Someone starts breakfast with it, while losing weight, someone excluded such use from their diet for fear of getting better at the waist. But if you look deeper, it’s quite possible to use a healthy sandwich for a meal in the morning, you just need to correctly compose the ingredients and that’s it.

With proper nutrition, a combination of products, a “boutique” as children like to call it will not spoil the figures, but on the contrary, it will be useful and saturate the body with useful vitamins and substances for a long time.

Some nutritionists have a negative view of snacking in the form of a dry meal. Let's look at the object not from the side of the name, from the side of the composition of a useful sandwich. We will change this idea in people by including imagination and knowledge when calculating BJU, we will come up with several recipes for healthy sandwiches. You can find out about the BJU of most products in.

It is quite possible to take our masterpieces with you to work, on a long journey, put your child to school and not be afraid about the well-being of children and the deposition of fat on the sides for yourself.

Healthy sandwiches

Let's start with the main object of our story. Bread. What kind of filling you did not come up with reinforced concrete, you need a base. I’ll warn you right away, give up the usual white loaf, baguettes, toast bread. What then? You ask. Pay attention when buying a bakery product made from whole grain flour, bread briquettes with bran, "Borodinsky" option, dietary ones are suitable. Many people like fresh soft. For our ideas, we need a slightly dried layer. For a pleasant use, heat in a toaster or roaster.

Usually, ordinary people use open boutiques, for this, cut pieces in advance of not large thickness up to 1 cm. The quantity depends on you.

One caveat, to give juiciness and usefulness, we will not lubricate the surface with mayonnaise or ketchup, we will even exclude butter. Take homemade mayonnaise prepared in advance. Ingredients cottage cheese, lemon juice, yogurt, olive oil, low-fat sour cream, low-calorie cheeses are allowed. We put in a blender.

For people who want to lose weight. I propose to grate avocado (sprinkle with lemon juice), cucumber until gruel is obtained. Add some spices for taste. The mass is easy to apply on bread. Do you know what spices are useful for fitness training? come in.

What products will we use, and which ones should be discarded for the right sandwich

Instead of the usual different varieties of sausages and sausages. Let's apply steam chicken, fish cutlets. In addition to the picture, boiled chicken breast or turkey is suitable. Our product will be very satisfying if we put a piece of red fish. Canned tuna will do.

Buy low-fat cheeses. Mozzarella, Ricotta, Chechil, Feta, Tofu soy cheese. The latter has a 4% fat content, the protein content is equal to the protein in meat.

The sandwich will look beautiful if you add lettuce sprigs of parsley, celery, cilantro, spinach, or other greens.

Spring has come and I want to add bright notes to my life. Colorful vegetables and fruits will be a lush ingredient. Cucumbers, tomatoes, fruits, nuts, berries, dried fruits, chicken or quail eggs. Ginger.

See how many products can be used for cooking. You can find everything you need in any store.

How to make a healthy sandwich. Recipes and photos

- Bread layer, canned tuna, curd cheese, greens. Drain canned oil. We grind the tuna. Add cheese, chopped herbs. We mix. At the exit, we lay out the beauty on the base. For more information about canned food, if you want to know, go to this one.

- Square whole grain pad, tender ricotta, green pear, honey spoon. Lubricate the surface with honey, lay the cheese evenly and finish with pear slices. Sprinkle greens on top for beauty.

- Gently tamp the feta cheese, then cut the cucumber and radish into rings. We finish with thin slices of salmon. Everything is simple and useful.

- Boil the chicken breast. At this time, cut into cubes red pepper, cucumber. We chop the spinach. Grind the breast with your hands in a bowl. Add vegetables and mix. Place portions on bread.

In fact, there are a lot of recipes for healthy sandwiches. You yourself can go down in history and create your own option for breakfast and snacks with proper nutrition. Dare, fantasize and share in the comments on. Do not forget to lead a healthy lifestyle, love sports.

Do you want to look beautiful?

For harmony and for an array

don't skip workouts

a sandwich for preparation

I wish success in building a graceful waist for girls and inflated muscles for guys. Share with friends on social. networks. Best regards, Sergei.

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Hot sandwiches for breakfast help us out a lot, especially when there is absolutely no time to fumble around the stove. This quick appetizer is ideal for breakfast - very satisfying and tasty!

They can be baked not only in the oven, but also in the microwave. Be sure to try!

Dear readers, first I want to ask you to pay a little attention and deviate a little from the main topic. Because I want to remind you that very soon, on June 14, a book will be released on how to create and maintain your own blog, something like mine. Thanks to a blog, you can run a business without leaving your home, having a computer and Internet access at hand. Everything else you will find in the very book edited by Denis Povaga. Earlier we already talked about this and there was a separate post on this blog ().

Today, June 14, Blogger's Day, you get a link to a special page where you can download the book for free, for a limited time. Within a certain time, the book will be available, do not miss this important moment, download right now. This link is already active for free download of the book. And now back to our recipes for making hot sandwiches for breakfast.

In 20-30 minutes, you can easily prepare a hearty breakfast or a delicious dinner, using this recipe as a basis for experimenting with other foods that your family loves most.
Having tried such a bun, it is very difficult to stop so as not to eat it all. Therefore, if you are afraid for the figure, it is better to use not portioned buns, but a baguette. It can be cut lengthwise, and then divided into the desired portions: ten centimeters for dad, eight for son, and five will be enough for mom. Just don't miss it: having dealt with your buns, your men can leave you without breakfast while you restore beauty in front of the mirror!

Compound:
Sandwich bun - 3 pcs.
Ham - 150 gr
Mustard - 1 tsp
Mayonnaise - 4 tbsp. l.
Refined sunflower oil - 2 tbsp. l.
Pickled cucumbers 1 pc.
Fresh dill - 1 bunch
Quail eggs - 7 pcs.

Cooking:

Cut ham and cucumber into strips.

Combine mustard and mayonnaise.

Cut the top off the buns and scoop out the pulp. Lubricate the bottom of the buns with a mass of mustard and mayonnaise.

Then evenly distribute the chopped ham and cucumber.

Sprinkle a baking sheet with vegetable oil, lay out the buns, and then break 2-3 quail eggs on top.

Bake in an oven preheated to 200 ° C for 5-7 minutes.

Sprinkle with finely chopped parsley before serving. Bon appetit!

"Pizza" on a loaf

Peculiar hot sandwiches with a huge plus - the filling keeps perfectly on the loaf and does not run anywhere either when bitten, or when transferred or shifted. And this is not the only plus. In this recipe, a lot of vegetables are used, and, sometimes, the kids do not particularly like them. But everything is fine in these sandwiches and no one complains about vegetables.
Compound:
Chicken breast - 500 gr
Chicken egg - 1 pc.
Pepper sweet yellow, yellow - 80 gr
Zucchini - 120 gr
Onion - 50 g
Cucumber - 150 tsp marinated
Garlic - 3 cloves
Oregano - 1 tsp dried
Dried basil - 1 tsp
Semi-hard cheese - 170 gr
Salt - to taste
Black pepper - to taste
Baton - 12 pcs. pieces
Ketchup - optional or tomato sauce for serving

How to cook a la "pizza" on a loaf

Skip the chicken breast through a meat grinder. We take young zucchini, with a delicate skin that we do not cut off, cut sweet peppers, pickled cucumbers and onions into a medium-sized cube. Peel the garlic and pass through a press. Add all these vegetables to our minced meat.

Beat in the egg, salt, pepper, add the basil, oregano and mix well.

We take a good handful of minced meat and press it to the loaf - it fits perfectly there. We are trying to make our sandwiches flat, taking into account the fact that we still need to put cheese on them. Line a baking sheet with baking paper, if desired, and transfer the sandwiches to it.

Place in a preheated 180″ oven for about 15 minutes. After this time, we take out and sprinkle each with grated cheese. You can just cut it - it's even more convenient and faster. Return to oven for a couple of minutes until cheese is melted. You can also sprinkle some oregano leaves on top.

Serve topped with tomato sauce or ketchup. Bon appetit!

French sandwiches croque madam and croque monsieur. Recipe for a hot sandwich with egg and ham

A ham and cheese sandwich can be too simple in any cuisine other than French. The use of Dijon mustard and béchamel sauce, along with crispy slices of bread and a succulent topping, make it taste luxurious.
Croque Madame differs from Croque Monsieur by the presence of fried eggs on the top of the sandwich. It turns out that this scrambled egg was associated with a French hat, which is why the sandwich got a female name.

Ingredients for the sandwich:
Ham - 150 gr
Dijon mustard - 3 tsp

Hard cheese - 150 gr
Bread for toast - 4 pieces
Chicken eggs - 1 pc.
For sauce:
Butter - 40 gr
Milk - 1 glass
Wheat flour - 1 tbsp. l.
Ground nutmeg - 1 gr
Ground black pepper - 1 pinch
Salt - 0.25 tsp
Thyme (Thyme) dry - 1 pinch

Cooking:

Spread Dijon mustard on one side of the bread.

We won’t need 2 slices yet, and put the other 2 on a baking sheet greased with olive oil with mustard up.

Sprinkle both slices of bread with coarsely grated cheese.

Lay thinly sliced ​​ham on top of the cheese.

Sprinkle cheese over ham.

Put the remaining two slices of bread on top so that the mustard-smeared side is aligned with the cheese. Brush the top with olive oil. Bake at 180°C until golden brown.

While the sandwiches are baking, prepare the béchamel sauce. Melt the butter in a frying pan.

Pour the flour into the butter and stir vigorously in a circle. The flour should be creamy in color and have a creamy texture.

Add milk, stir until sauce thickens. Pour spices and salt, stir - the sauce is ready.

Lubricate the baked sandwiches with sauce and sprinkle with cheese again. A few minutes in the oven - and the sandwiches are ready.

It remains to put them on a leaf of green salad, just sprinkle the croque-monsieur with finely chopped parsley, and put a “hat” of fried eggs on the croque-madame.

These sandwiches are a great breakfast but can also be served for lunch with fries and salad. Bon appetit!

Snack toast with vegetables and sardines

Delicious and colorful appetizer made from seasonal autumn vegetables available to everyone. You need to cook such toasts more - this appetizer disappears from the table at lightning speed, faster than all other dishes. You can experiment with the ingredients endlessly, there are combinations for every taste, but the crispy garlic toast remains unchanged.
Compound:
Main:
Bread (rye) - 6 slices
Mayonnaise (on a quail egg TM "Maheev") - 3 tbsp. l.
Salt (to taste) - 1 gr
Garlic - 2 cloves
Stuffing number 1:
Fish (sardine in oil) - 1 can
Stuffing number 2:
Boiled carrots - 2 pcs.
Boiled potatoes - 2 pcs.
Green onion to taste - 1 gr
Black pepper to taste - 1 gr
Stuffing number 3:
Beets (boiled, not large) - 2 pcs.
Walnuts (crushed) - 1 handful
Greens (to taste) - 1 gr
Decoration:
Olives (s / c) - 24 pcs.
Green olives (s / c) - 24 pcs.
Parsley (to taste) - 1 gr

Cooking:

Cut slices of bread into 4 identical parts, dry and brown in a multi-oven or d / w at 190 degrees - 5-7 minutes.

Rub each toast with garlic on both sides. Mash the sardines in the oil with a fork until fluffy.

Grate carrots, potatoes, add chopped onion, pepper, season with mayonnaise, salt if necessary - stir well.

Grate beets, add nuts, chopped greens, season with mayonnaise, salt if necessary - stir well.

Using a fork, cover all the toasts with the fish filling.

Then put the carrot filling on top of half of the toasts, beetroot filling on the other half of the toasts.

Put the finished toasts on a dish, decorate with herbs and olives with black olives. Bon appetit!

Hawaiian breakfast toast

Hawaiian toast is quick, tasty, unusual and exotic, but it is quite possible to make it at home in just a few minutes.

Compound:
White bread for toast - 1 pc.
Canned pineapple - 1 puck
Melted cheese for toast - 1 slice
Ham - 25 g
Butter - 3 g

Cooking:

Toast bread is lightly toasted, otherwise it will not be optimally crispy, because the top ingredients are heavy and moist. Who uses butter - lightly grease the fried bread with butter.

Put ham on bread.

We put washers of canned pineapple on the ham, after shaking off the syrup from them.

Place slices of cheese on top.

We keep 2 toasts in the microwave at maximum power for 1 minute.
Hawaiian toast is ready. And look what charming holes are formed in the center of pineapple pucks! Therefore, it is pucks, and not pieces of pineapple!

Bon appetit!

Buns with smoked breast, egg and cheese

A sandwich cooked in the oven acquires a unique crispy crust.

Compound:
Fresh green basil - 10 gr
Sandwich bun - 2 pcs.
Mustard - 1 tsp
Fresh cilantro - 10 gr
Smoked chicken breast - 100 gr
Sour cream - 3 tbsp. l.
Maasdam cheese - 50 gr
Fresh dill - 1 bunch
Chicken eggs - 1 pc.

Cooking:
Cut off the top of the buns, tamp the pulp with a spoon. Grease the inside of the bread and lids with sour cream.

Dill, cilantro and basil wash, dry with paper towels. Finely chop with a knife. Cut the smoked chicken breast into small cubes.

In a bowl, mix smoked brisket, herbs, sour cream and mustard. Mix well. Salt is not necessary.
Maasdam cheese grate on a fine grater.

Break the egg, add grated cheese and beat a little with a fork. Pepper if desired. Fill the buns with stuffing.

Pour into an ovenproof dish and top with egg and cheese. Cover with lids and put in an oven preheated to 180 ° C for 10-15 minutes.

Stuffed buns can be served either hot or cold. Bon appetit!

Twisted snack on skewers for breakfast

Such a breakfast in bed - and every morning will turn into a holiday! An indisputable plus for busy housewives is that you can prepare everything in the evening, and in the morning just bake a twisted snack, this is 15 minutes of time. Puff pastry will turn a banal sandwich into a festive dish.

Compound:
Ham - 150 gr
Hard cheese - 150 gr
Champignons - 100 gr
Olives - 10 pcs.
Cherry tomatoes - 6 pcs.
Chicken egg - 1 pc.
Puff pastry - 400 gr 1 pack
Flour - optional for rolling out dough

How to make a twisted snack for breakfast

We choose delicious products to your taste. To begin with, take the puff pastry out of the freezer and defrost at room temperature. At the same time, turn on the oven. Cut the cheese and ham into fairly large cubes. You can take any cheese you like, there is only one condition: it must melt well.

It is better to buy small pretty champignons. Under a stream of cold water, we clean off everything superfluous with our hands: film, dirt. We take wooden skewers of a standard size. We string the products one by one, forming flavor beads. String mushrooms on skewers carefully and carefully so that the mushrooms do not crack. Wash the cherry tomatoes and also string them on skewers.

For a magical breakfast in bed, you need long strips of dough. Therefore, lightly flour the cutting board and roll out the dough. After easy rolling, you need to cut the dough into ribbons, they should be wide enough so that you can curl the snack with them.

We wrap ribbons of puff pastry around the appetizer on a skewer. There is a little secret: no matter how we roll out the dough, its length may not be enough. Therefore, wrapping around, slightly tighten the dough right in your hands, if you do this carefully, then it does not tear at all.

Then we break the egg into a cup, beat lightly to make a homogeneous mass, and apply it with a silicone brush to the future snack.

We bake a twisted snack on skewers for 10-15 minutes until the dough is browned. Serving breakfast in bed: the obligatory strong espresso with crema, a couple of twisted snacks, a buttercream muffin and, it would be nice, flowers ...
We string the appetizer on skewers, wrap it in foil and send it to the refrigerator until morning. We also put the dough from the freezer on the shelf of the refrigerator in the evening - in the morning it will be almost defrosted. And all that remains is to bake a snack in the oven.

Bon appetit and have a nice sunny day!

Loaf nests stuffed with fish

We cut the loaf into portions and you can use absolutely any filling.
Compound:
Fillet of any fish - 500 gr
Baton - 1 pc. (400 gr)
Milk - 0.5 l.
Onion - 200 gr
Hard cheese - 150 - 200 gr
Mayonnaise
Salt to taste
Greens - 30-50 gr
Pepper to taste
Vegetable oil for lubrication

Cooking:
Finely chop the onion, herbs and fish and mix, salt and pepper to taste. On a grater, grate hard cheese on a separate plate.

Cut the loaf into slices, about 2 cm each. Soak the slices in milk and squeeze a little.

In each piece we make a recess, crushing the crumb, so that the pieces do not fall apart. Now put the fish with onions in the recess and grease with mayonnaise.

Preheat the oven to 180 ° C, grease the baking sheet and lay out the nests. We send it to the oven for 40 - 45 minutes.

Open the oven, sprinkle with hard cheese and put in the oven for another 5 minutes to melt the cheese. When ready, we take out and serve hot to the table, decorate with greens. Bon appetit!

On a note
If the loaf is soaked in milk, then after the oven it will be soft and tender.

Baked loaf with cheese and garlic

It will be good to cook it on the road and for a picnic in nature. If you do not unfold the foil, the loaf remains warm and soft for a long time. A variety of greens will allow you to vary the flavor of the filling. Also, if desired, you can add anything to the loaf: sausage, ham, fish, meat, and so on.

Compound:
French loaf - 0.5 pcs.
Butter - 100 gr
Fresh parsley - 1 bunch
Hard cheese - 100 gr
Fresh dill - 1 bunch
Garlic - 3 cloves

Cooking:

Wash greens and finely chop.

Rub the cheese on a coarse grater.

The butter should be at room temperature - soft. Soften the butter using a microwave or water bath. It should be soft, not runny!

We clean the garlic and pass it through a press. Combine butter, cheese, herbs and garlic squeezed through a garlic press.

Mix all ingredients well until smooth.

Cut the loaf into pieces 1.5-2 centimeters thick, do not cut the cuts completely. Fill the incisions with a mass of cheese and herbs.

Wrap the banana in foil.

Bake in the oven for 20 minutes at 200°C. After 15 minutes, you can open the foil and turn on the grill to get a golden crust.

This is certainly not a festive snack, but very tasty and cozy, so just take it out, break it with your hands and enjoy with your favorite tea! Bon appetit!

Hot sandwiches for breakfast. Recipe for sandwiches with sausage and cheese in the oven

An easy way to make hot sandwiches for breakfast, no frills, but delicious!

Compound:
Bread
Sausage
Cheese
Mayonnaise
Ketchup

Cooking:

Cut sausage and cheese into small squares.

We mix them together and with mayonnaise.

We lay it out on a wire rack (bread from the bottom, then sausage with cheese) and decorate with a small strip of ketchup. By the way, it is strongly recommended to use the lattice, because. when frying on a regular baking sheet, the bottom of the bread tends to be damp, which greatly spoils the finished sandwich.

We put it in the oven.

15 minutes and you can enjoy a hot snack! Bon appetit!

Sandwiches with egg and sour cream mushroom sauce

Sandwiches with egg, cheese, ham and dill with sour cream and mushroom sauce are very tasty, especially when you eat them hot. Try it for breakfast you will definitely like it.

Compound:
Ham - 50 gr
Onion - 0.4 pcs.
Bechamel sauce - 10 gr
Hard cheese - 50 gr
Fresh dill - 1 sprig
Black bread - 4 pieces
Chicken eggs - 2 pcs.

Cooking:

We rub the cheese on a large grater.

Onion cut into small cubes.

Place 2 slices of black bread on a plate.

Lubricate the bread with sour cream and mushroom sauce.

Lay out the onion.

Put in grated cheese.

Put the bread in the microwave for 1 minute to melt the cheese.

Cut out the center of other slices of bread.

Place on a hot skillet with oil. Place thin slices of ham. Crack the eggs into the empty space.

Salt to taste and sprinkle with chopped dill. Fry for 1-2 minutes.

We spread the bread with the egg on the bread with the cheese.

You should get sandwiches like this.

Then, if desired, they can be decorated with herbs and ketchup. Bon appetit!

Hot sandwiches for breakfast with an egg in the oven

Take note of one of the interesting options for making a hot egg sandwich in the oven. This is a delicious and original dish both for breakfast and for a festive snack. And kids will love it for sure. Such an appetizer is sometimes also called "the sun in the clouds" or "the sun on a cloud". And abroad, this dish is called Orsini eggs or "aristocrat's breakfast." The composition of the sandwich is unpretentious - it is a piece of bread and an egg. Bread is suitable for almost any shape (toast, loaf, loaf, loaf, etc.) and from any flour (wheat, rye, buckwheat, grain, etc.).
Ingredients for 2 servings:
Bread - 2 pcs. chunks
Egg - 2 pcs.
Salt - 1 pinch

How to cook egg sandwiches in the oven

For the preparation of the filling from them, the eggs must be washed, dried and divided into proteins and yolks. It is necessary that the yolk does not spill, but retains its shape when breaking the egg. Place each yolk in a separate bowl.

Lightly salt the whites and beat them into a stable foam. The foam of your choice - very strong or softer, both options are suitable for a sandwich.
Turn on the oven to 200 degrees, because the sandwiches will need to be placed in hot to bake. Cut the bread into slices of the desired thickness from 0.5 to 1 cm. Lubricate the form or baking sheet on which the baking will be with butter or vegetable oil or lay with baking paper. Lay the slices of bread in one layer.

You need to try to lay out the whipped protein carefully so that the mass remains lush, i.e. do not spread the protein mass over the bread, but lay it in small portions.

Then, in the center of each slice in the protein mass, form indentations with a teaspoon. Pour one yolk into these holes.
Place the egg sandwich blanks in the preheated oven and bake for 5 minutes.
At the finished sandwich, the protein should brown well, become golden, and the yolk should seize on top and become glossy. If desired, the yolk can be baked completely, i.e. like a hard boiled egg. You can leave it "in the bag", i.e. when cut, it will leak.

Our "sun on a cloud" is ready. Bon appetit!

Recipe for hot sandwiches with shrimp and vegetables

The combination of juicy vegetables and tender shrimp will impress many, so if you are looking for new recipes for holiday sandwiches, then be sure to try making these - they are simple and very tasty!

Compound:
300 g shrimp, peeled (large)
2 tomatoes
2 garlic cloves
1 lime
White bread
black olives
olive oil
greenery
salt

Cooking:
Scald the tomatoes with boiling water and remove the skin, finely chop the pulp, removing the seeds as much as possible.
Grind garlic and olives, combine with tomatoes, salt and season with olive oil.
Shrimp, pre-boiled, quickly fry in a pan with olive oil over high heat until lightly browned.
Cut the white loaf into slices, fry in the same oil in a frying pan after the shrimp until lightly browned on both sides.
Put a mixture of tomatoes and olives on the cooled bread, put one or more shrimps on each sandwich.
Decorate sandwiches with herbs and serve. Bon appetit!

Hot sandwiches with tomato and mozzarella

Compound:
Dry basil - 1 tsp
Sandwich bun - 3 pcs.
Extra virgin olive oil - 2 tbsp. l.
Pitted olives - 60 gr
Ground black pepper 1 pinch
Tomatoes - 2 pcs.
Salt 1 pinch
Mozzarella cheese - 150 gr

Cooking:

Wash the tomatoes and cut into rings, cut the cheese into slices.

Cut the buns in half, press down the flesh to make a deepening and drizzle with olive oil.

Spread cheese slices on bread.

On top of the cheese slices of tomato and halves of olives.

Drizzle with a little more olive oil. Sprinkle with dry basil, ground black pepper and add a pinch of salt.

Put sandwiches on a baking sheet and bake in an oven preheated to 160 ° C for 15-20 minutes.

Put appetizing hot sandwiches with mozzarella on a plate and serve. Bon appetit!

Advice
It is better to dry the bun, or take a dry loaf. Such sandwiches are very tasty due to the juiciness of vegetables.

Hot sandwiches for breakfast with champignons and cheese - a simple recipe

Mushroom sandwiches are prepared very quickly, moreover, the filling can be made in advance. You can cook such sandwiches both on weekdays and on the festive table.
Compound:
Baton - 1 pc. (can be bread for toast)
Mushrooms - 300-400 gr
Onion - 1 pc.
Garlic - 1-3 cloves
Hard cheese - 150-200 gr
Mayonnaise - 1 tbsp. l.
Vegetable oil

Cooking:

Mushrooms and onion cut as you like.
We heat a little vegetable oil in a frying pan and put the chopped champignons and onions there. Saute until all liquid has evaporated. We spread the mushrooms fried with onions in a cup and after the mushrooms have cooled, we squeeze out a little garlic for piquancy.

We rub the cheese on a coarse grater and add a tablespoon of mayonnaise, mix everything well.

We cut the loaf and smear the resulting filling on the loaf, then spread the spread sandwiches on a baking sheet and send it to the preheated oven to 180 degrees for 10-15 minutes.

Appetizing sandwiches with champignons and cheese are ready! We spread it on a beautiful plate and carry sandwiches to the festive table. Help yourself, bon appetit!

I hope that the recipes from the article will be useful for you and help you prepare a delicious and beautiful breakfast for the whole family. Congratulations on the old New Year! Have a magical holiday!

Adherents of a healthy diet and those who practice diets attach great importance to breakfast. But a healthy meal is not associated with sandwiches. How to cook diet sandwiches to turn them into the right breakfast? Read!

Why do I need it?

Dietary nutrition is not directly related to weight loss. The system of meals, the ratio of nutrients in each meal - all this can be directed to different goals. And weight loss is just one of them. With the help of a therapeutic diet, for example, you can maintain your well-being for years in chronic diseases of the internal organs. And using a high-calorie complex - gain weight.

We will only consider diet breakfast sandwiches that fit the weight loss and maintenance system.

Healthy start to a productive day

Nutrition experts believe that a good breakfast is the key to a good day. To wake up the body, it is recommended to drink a cup of plain water on an empty stomach. There are also tips to drink water acidified with a slice of lemon or sweetened with a spoonful of honey. And the products for the breakfast itself should consist of protein and / or complex carbohydrates.

Important! Complex carbohydrates are foods with a low glycemic index. They do not cause spikes in insulin in the blood, they are absorbed slowly, maintaining a feeling of satiety for a long time.

High glycemic index foods should not start the day. In the morning, many processes in the body are still inhibited, and it is difficult for the body to reduce the risk of such food. In addition, fast carbohydrates - refined sugar, white bread, sugary breakfast cereals - have almost nothing useful left due to processing. And our task is not just to meet the new day with a dietary meal, but also to provide ourselves with all the necessary substances, which is not always possible in the diet menu.

More about the dish

Of course, if you generously butter a bun, this is unlikely to be related to dietary nutrition. But if you replace the butter with cheese and egg pasta, and the muffin with crispbread or whole grain bread, you have a breakfast of a champion!

It is important to make a recipe for a diet sandwich according to the rules of a healthy diet - and voila, a familiar and quick dish is already becoming truly useful.

You should pay attention to the following points:

1. Bread. We take rye from wholemeal flour, slightly dried (less fermentation products) or bread with whole grains or bread with bran. Store-bought bread, lean cakes without yeast (lavash, pita, etc.)
2. Butter, mayonnaise and industrial ketchup sauces are not used.
3. For meat fillings, we choose chicken, turkey, rabbit, lean veal.
4. We give priority to raw foods. The remaining ingredients are steamed, boiled or baked - frying is not suitable for us, frying oil adds calories.

"Protein" options

Ideal for those who have physical activity in the morning, and for those who always have time to get hungry long before lunch: a protein meal will avoid this. However, it is important not to overeat, otherwise, instead of cheerfulness, heaviness in the stomach is guaranteed. The following are recipes for diet sandwiches with photos of finished dishes.

Bread with cheese pasta and eggs with herbs

Compound:

• 1 boiled egg;
• 1 st. a spoonful of low-fat yogurt without additives;
• 20 g of diet cheese;
• on a sprig of parsley and dill;
• any bread allowed.

Grind the egg, cheese on a grater, mix with finely chopped greens, season with yogurt. Put the resulting puree on bread, heat in the microwave.

"Chicken in a bun"

Compound:

• 50 g boiled chicken fillet;
• 2 leaves of green salad;
• 1 st. l yogurt;
• half a clove of garlic;
• slice of lemon;
• 5-6 olives;
• rye diet bun.

Squeeze garlic and lemon juice into yogurt. Cut the bun all the way through. Lubricate both halves with prepared sauce, put chicken slices and chopped olives inside.

With meat and vegetables

Compound:

• lean ham or boiled meat 2 slices;
• 2 circles of tomato;
• 2 slices of cucumber
• greenery,
• half a teaspoon of mustard and 1 tablespoon of yogurt,
• bread.

Spread bread with yogurt sauce mixed with mustard, put meat, tomatoes, cucumbers on top, decorate with herbs.

With bread and cottage cheese

As part of diet sandwiches with bread:

• low-fat cottage cheese;
• salt;
• seasonings;
• greenery;
• 2 diet loaves.

Mix cottage cheese with chopped herbs, add spices to taste, put on 1 loaf and cover with a second one.

With fish

Compound:

• canned fish in own juice (without oil and tomato);
• egg;
• greenery;
• bread.

Mash a piece of canned fish, mix with chopped herbs and an egg, put the pasta on bread.

Experiment: slightly salted, boiled, baked fish is an excellent basis for the morning menu. Mix and match for even more easy breakfast options.

Vegetable delicacies

The best option for those who follow a vegetarian menu and for those who feel heaviness from eating protein in the morning. Fiber from vegetables and healthy grains increases in volume in the stomach, as a result, you are not hungry for a long time, but at the same time you have not eaten extra calories!

Sandwich with vegetables

Compound:

• 0.25 avocado;
• 2 cherry tomatoes;
• slice of lemon;
• 1 egg;
• bread.

Remove the skin from a slice of avocado, mash with a fork, sprinkle lemon wedges with juice, put the pasta on bread, lay sliced ​​eggs on top, garnish with cherry tomato halves.

Appetizer with vegetable caviar

Compound:

• at your discretion - industrial or self-cooked squash / eggplant caviar / beans marinated with tomatoes;
• pickled peppers;
• half an egg;
• greenery;
• Rye bread.

Put the selected vegetable product on the bread, decorate with greens and egg slices.

Lavash rolls - the “not boring” option

A great alternative to open sandwiches, canapes and sandwiches is to wrap the filling in a bag of pita bread. This is a thin, completely dietary bread, and any set of healthy products can be used as a filling. For example:

• steamed minced meat, greens, homemade tomato ketchup;
• lettuce leaves, spicy carrot salad, tomato, chicken breast;
• a mixture of sliced ​​vegetables with a spiced yoghurt dressing;
• kiwi, pear, berries seasoned with yogurt;
• tofu filling with herbs and salted fish.

Come up with your own recipes for diet sandwiches for breakfast, replacing the ingredients to your liking.

baked dishes

Having at least a little time to tinker with breakfast, you can diversify your diet with diet sandwiches cooked in the oven. Use slices of the recommended bread and light cheeses, arrange the filling on the base and top with a crumb or thin piece of cheese. Such a breakfast is not only healthy, but beautiful and original - make a holiday out of your diet meal right in the morning, and the day will set. Sample products for diet hot sandwiches:

• shrimp, greens, cucumber slices, cheese;
• chicken offal pate, fresh carrots, cheese;
• squid, cottage cheese with spices, cheese;
• tomatoes and cheese;
• plums/lingonberries/cranberries, mozzarella or other type of soft unleavened cheese.

What to add in order not to "overfill"

Sandwiches made from healthy ingredients are a good start to the day. However, it is important not to spoil the effect of this dish. Here are the basic rules:

1. Don't get carried away by the quantity. Eating 1 piece is a diet, and 5 is already overeating, despite all the benefits of the used products.
2. Watch out for drinks. Give preference to herbal or green tea, black coffee, coffee with a spoonful of cream, a decoction of your favorite berries, but refrain from adding sugar.
3. Do not take store-bought drinks - carbonated sweet water, boxed juices, tea drinks. They have so many refined carbohydrates that all the benefits of a breakfast diet will come to naught.

conclusions

For those who save morning minutes, and also strive to adhere to a diet or the principles of healthy food intake, diet sandwiches for breakfast are suitable. The advantages of such a diet are that cooking does not take time, the set of products for this dish is limited in essence only by the imagination of the cook. And the variety of shapes, textures, flavors allows you to feel not at all on a diet, and besides, such a breakfast is suitable for the whole family. Start your day with a healthy treat!

1. Salmon on a lettuce leaf
This amazing dish not only saturates the body with unusually useful omega-3 fatty acids, but also relieves hunger for a long time.

2. Pepper sandwich
The role of the bun in this vegetable sandwich is performed by pepper. If you want to make it not only tasty, but also satisfying, fantasize with a variety of ingredients. Our version is cheese, spinach and a slice of avocado.

3. Grilled Eggplant Sandwich
To appreciate the taste and aroma of this vegetable sandwich, grill the eggplant on both sides and make the filling with the ingredients that you like best. For example, from tomatoes, mushrooms, zucchini and lettuce.

4. Tapioca pancakes
Tapioca is a grainy, starchy food that is rich in fiber and essential fatty acids but free of gluten. Tapioca pancakes - a dish not quite familiar, but very tasty.

5. Cucumber sandwich
This not quite familiar dish perfectly satisfies not only hunger, but also thirst. Cut the cucumber in half and remove the core. When such a “submarine” is ready, feel free to fill it with your favorite ingredients and enjoy an unusually juicy taste!

6. Tomato burger
The principle of preparation is the same as for sandwiches. Choose any filling, fasten the tomato halves with a toothpick or a skewer and enjoy a fragrant vegetable sandwich.

selenart

In low-calorie cottage cheese, add kefir with a low percentage of fat content. Mix until a homogeneous paste. Add salt, your favorite seasonings to taste. We add greens to your taste, you can dill, onion, garlic.
Bulgarian pepper cut into pieces and mix with pasta. Spread the pasta on the bread.
We put pieces of trout and cover with bread on top.

Lose weight for health!

Diet sandwiches in a hurry - for everyone

Healthy sandwiches in a hurry - for health When it comes to dieting, the first thing we think about is sweet tea, which we don’t want to say goodbye to. The second is sandwiches. Someone for breakfast manages a sandwich with sausage and cheese. And for some, they replace lunch and even dinner. Many simply do not have another opportunity to eat, except for fast food, where hamburgers play an important role. Maybe - there are other options for creating sandwiches that will replace high-calorie fatty meat? Of course have. After all, vegetables act on the body as a cleanser. And if you combine them with other products, you can get a completely acceptable sandwich. Of course - you should not think about losing weight because of bread. But bread should be replaced with cereal. This will help improve your health and strengthen your immune system. What can be added to such bread? Low-fat cheese; cheese; tomatoes; cucumbers; dietary cottage cheese; some honey; some raisins; peas; cabbage; steamed protein fish; the protein part of the chicken, steamed; boiled eggs; soybean oil, etc. As we can see, the list cannot be called short. The main thing is to remember a simple thing. Fats are inevitable if you eat meat products. But their number can be minimized. Cheese also contains fat, so it is better to use dietary varieties. There is a product that does not contain fat - this is caviar. Great as an addition to a sandwich. Here are some secrets of diet sandwiches. Do not forget that many vegetables - tomatoes, cucumbers - act as a laxative. Therefore, you should not get too carried away with this product if you are not ready for this procedure. These sandwiches are quick and easy to make. DIET SANDWICHES It turns out that dietary sandwiches can be prepared not only with the usual cheese and ham. There are over 100 recipes for this popular dish. In fact, you can easily turn your favorite sandwich into a diet sandwich - take whole grain bread instead of white, and low-fat toppings instead of regular ones. Well, for strict followers of protein, vegetarian or low-calorie diets in nature, there are more unusual, but no less tasty recipes. Diet sandwiches with different breads Classic cheese sandwich Cheese type "Athlete", "Oltermani" or any other with a fat content of less than 20%, whole grain bread, a toaster, a little low-fat creamy cottage cheese. Cut the cheese into thin slices, bread into portions. Lightly toast the bread in the toaster. Then brush each piece with a small amount of cottage cheese, and put the cheese on top. You can melt the cheese in the microwave, heating, literally, for 1 minute. Sandwiches with chicken breast and Scottish bread 4 slices of Scottish bread - reduced sugar brown bread with prunes, 1 boiled chicken breast, some baby applesauce, green salad, curry seasoning. Cut the chicken breast into thin slices along the muscle fibers. Lightly dry the bread in a toaster or simply cut into portions and sprinkle with curry. Then brush each piece of bread with applesauce, arrange chicken breast pieces and lettuce leaves. Sandwiches with cottage cheese 1 tomato, ground black pepper, 300 g fat-free creamy cottage cheese, sea salt, basil. For the base, you can take Borodino bread, or bread with the taste of Borodino bread, or classic dry yeast-free rye bread. Grind the tomato with a blender, add pepper, cottage cheese, basil and mix, salt. We smear bread with sandwich paste, you can pre-dry it. You can make a sweet version of this sandwich - take half a banana, applesauce and cinnamon instead of a tomato, and oatmeal bran bread instead of Borodino. DIET SANDWICHES WITHOUT BREAD "Protasovskie sandwiches" First option: 4 large bell peppers, a serving of creamy cottage cheese, basil, a little sea salt, tomato, lettuce. We cut the tomato into thin slices, bell pepper - into 4 parts, after freeing it from seeds and partitions. Mix cottage cheese with finely chopped basil and sea salt. For each quarter of bell pepper we put a leaf of lettuce, a circle of tomato and a tablespoon of cottage cheese with spices. The second option: 4 large cucumbers, dill, fat-free cottage cheese, ground black pepper, salt. We cut off the “tails” of the cucumber, cut into long layers, preparing the sandwich base. Lightly salt each piece, mix the cottage cheese with pepper and pre-chopped dill and lay it on the surface of the cucumber. Sandwiches for a vegetable diet Option 1: 4 young potatoes, tomatoes, lettuce, avocado, garlic, salt. Boil young potatoes in their skins so as not to boil, the vegetable should remain firm. Cool, cut into slices with a sharp knife. We cut the tomatoes into thin slices, turn the avocado together with garlic and salt into a puree. Put a little mashed avocado on each potato slice, top with a green salad and a slice of tomato. This sandwich is the main course. Option 2: large regular-shaped beets, 1 green apple, dill, some black olives, tofu soy cheese. Grind the tofu into a cream, quickly bake the apple in the microwave and turn it into a puree, mix with tofu. We boil the beets, clean, cool, cut out the “sandwich base”. We spread the pasta on top, sprinkle with chopped dill and chopped olives. Especially for Your-Diet.ru - fitness trainer Elena Selivanova

17 sandwich toppings

First you need to cut a French bun or loaf into medium slices. Then brush each piece with olive oil or melted butter. Preheat the oven to 180 degrees, bake the slices of bread for 15 minutes until golden brown.

Sandwich dressing options

1. French version - thinly slice the onion and fry in oil. Arrange the onions on the toast along with the brie and apple slices.
2. Put thinly sliced ​​apple slices on the toast, sprinkle with grated cheddar cheese, bake the toast in the oven until the cheese is melted.
3. Spread slices of bread with butter, put thinly sliced ​​ham and gherkins.
4. Spread cranberry sauce on French bread slices, sprinkle with sea salt and ground pepper.
5. Fry finely chopped dill and raisins in olive oil until soft, put on toast.
6. Put slices of fresh tomatoes on the bread, sprinkle with salt and pepper.
7. Mix the stewed beans with finely chopped green chili, spread on toast, pepper and put a slice of cheese, bake in the oven until the cheese is melted.
8. Mix sour cream and cream cheese in equal parts, spread on toast, add chopped roast beef.
9. Cut the asparagus in half, boil al dante, season with salt. Put the chopped boiled egg on the toast, add the asparagus on top.
10. Chop fresh spinach, put on toast, add finely chopped bacon and hard-boiled eggs.
11. Place green lettuce leaves on toast, top with Caesar salad, sprinkle with grated Parmesan and garnish with anchovies.
12. Sprinkle the toast with Brie cheese, put thinly sliced ​​ham on top, you can also add a little mustard.
13. Spread the Mascarpone on the bread, then the bacon slice and the grape slices.
14. Mix cream cheese with lemon zest, spread on toast, put a few raspberries.
15. Spread Nutella chocolate hazelnut cream on toast, add orange jam on top.
16. Fry apple slices in butter until soft, put apples on slices of baked bread, cover with thinly sliced ​​ham.
17. Spread bread with butter, sprinkle with peanuts, add banana pieces and a few drops of honey.

3. Green oil

250 g of soft butter, 20 g of parsley, dill, basil, 1 clove of garlic, salt, pepper to taste. Chop the garlic and herbs. Then add oil and spices. Mix well.

4. Walnut oil

Need to: 50 g walnuts, 1 garlic clove, 150 g soft butter, 0.5 teaspoon salt, pepper to taste. Grind nuts and garlic, add oil, salt, pepper.

5. Herring oil "under the caviar"
You will need: 200 g butter, 200 g herring fillet, 2 boiled carrots. Chop the onion, rub the carrots on a fine grater, add finely chopped herring. Mix everything with oil. Whisk in a blender if desired.

6. Curd paste

You will need: a bunch of dill, parsley, onion, 1 clove of garlic, 300 g of cottage cheese, salt to taste. Finely chop the greens, add chopped garlic, cottage cheese and salt.

7. Cheese paste

You will need: a bunch of cilantro, 70 g of walnuts, 2-3 cloves of garlic, 300 g of cheese, 100 g of soft butter. Finely chop the cilantro and garlic, add the chopped nuts, knead the butter and cheese separately, combine everything and knead well.

8. Egg paste

Take: a few green onion feathers, 5 boiled eggs, 1 pack of processed cheese, 0.5 cups of sour cream, salt, pepper to taste. Chop the onion. Grate eggs and cheese on a coarse grater. Combine all ingredients. Mix well to break up lumps.

9. Salt spread

You need to take: 200 g of fresh fat, 2 cloves of garlic, salt, black pepper, red pepper to taste. Pass the fat through a meat grinder, chop the garlic with a knife or in a press. Combine all ingredients, mix thoroughly.

10. Curd mass

You need to take: 500 g of cottage cheese, 250 g of butter, 200 g of sour cream, 1 teaspoon of salt, any greens to taste. Mix all ingredients. Best served chilled.

11. Tuna spread

1 jar of tuna, 4 boiled eggs, a few green onion feathers, herbs, half a lemon, 100 g of soft butter. Drain the liquid from the tuna, mash with a fork, grate the eggs on a coarse grater, finely chop the onion. Combine everything with oil. Place half a slice of lemon on each slice of spreaded bread.

Most of all they miss not cakes and cream cakes, but the most ordinary sandwiches. With most diets, sausage and cheese, butter and bread are contraindicated. Delicious hot sandwiches are also prohibited, which simply drive you crazy with their flavors and delicious crispy crust.

There is an exit

If you also adhere to proper nutrition, but miss bread with butter, then the recipes for simple sandwiches are dietary! - will be a real find. To prepare such snacks, of course, you will have to choose products more carefully, combine them correctly, take into account calories and grams. But it’s not difficult at all, especially if you have recipe “tips” at hand that will help you build a delicious sandwich in minutes and at the same time not worry about gaining weight after such a meal.

By the way, dietary sandwiches, if you change their size and the amount of food used for cooking, can become not just a snack, but a full meal. With the help of a low-calorie sandwich, you can lose extra pounds, and enrich your body with vitamins, and stay full for a long time.

Crispbread with red fish and cottage cheese

Diet sandwiches with bread are perhaps the most popular snack option. Bread is a great alternative to white bread, which is completely unhealthy for a losing weight body. These sandwiches are perfect for breakfast, and also play the role of a healthy and tasty snack during working hours.

Ingredients:

• Two diet loaves.
• One hundred grams of low-calorie cottage cheese.
• Spices.
• A bunch of fresh herbs.
• Salted red fish.

Finely chop fresh herbs and mix with cottage cheese. Salt and season with your favorite spices. Spread the bread with the curd mixture and put pieces of red fish on top. Such dietary sandwiches are decorated with a parsley leaf or a sprig of dill.

Calorie content per 100 grams of product - 98 Kcal.

Hearty sandwich with chicken breast

Very often, sandwiches are made from bread for full and dense snacks. It is a mistake to think that on a diet you can not eat sandwiches with black bread. Nutritionists recommend giving up white, baguettes and loaves. But whole-grain dark bread in moderation has never harmed a losing weight body.

Ingredients:

• Boiled chicken breast.
• Two slices of black bread (possible with bran).
• Tomato.
• Salt.
• Avocado.

Process

Replace harmful mayonnaises and sauces in sandwiches with the healthiest fruit - avocado. Mash the pulp with a fork and get an amazingly tasty, nutritious and healthy cream. Spread it on diet sandwiches, put slices of boiled chicken fillet on top, then comes a circle of ripe juicy tomato. Season with salt, pepper and garnish with fresh herbs.

If desired, on such sandwiches with brown bread, you can also put a boiled egg, finely grated garlic or a lettuce leaf.

Calorie content per 100 grams of product - 122-148 Kcal (depending on the composition and quantity of ingredients).

Sandwich "Traffic light"

Unfortunately, most people have very little time to cook in the morning. That is why in such cases they are a real find for losing weight. A sandwich under the original name "Traffic Light" will help the family quickly feed breakfast, please the guests, and add a drop of useful substances and vitamins to the children.

Ingredients:

First, you need to prepare a paste of fat-free cottage cheese and avocado pulp. You can add your favorite spices and salt. Spread the mixture on the bread. The green traffic light is ready.

A circle of ripe and juicy tomato will burn brightly in red. But the yellow traffic light is half a boiled chicken egg. The design of sandwiches is an important nuance, although this is not required here: the dish already has a bright presentable appearance. However, a sprig of fresh parsley will not be superfluous, because even it contains a lot of vitamins and microelements useful for the body.

Calorie content per 100 grams of product - 112 Kcal.

Hot lavash

It is a mistake to think that everything is harmful to the figure. In fact, you can cook the right warm sandwich, which will be tasty, satisfying, and healthy. Hot diet sandwiches from pita bread are ideal in this case.

Ingredients:

Cut pita bread into small squares. In the center we put a leaf of lettuce and finely chopped chicken fillet (boiled!). Salt and add chicken spices. Cut the tomato into thin circles. Lay them on top of the chicken. Sprinkle with grated cheese and roll up. It turns out a kind of roll or shawarma.

You can cook these hot diet sandwiches in two ways:

• We heat a dry frying pan without adding vegetable oil. As soon as a golden crust appears, turn the sandwich over and fry on the other side.
• We turn on the oven and set the temperature to 180-190 degrees. Line a baking sheet with foil or baking paper. We put the prepared sandwiches and bake for fifteen minutes.

Both options are suitable for dietary nutrition, as they do not involve the use of vegetable oil, that is, harmful fats. Of course, the first one will be faster in time, but after the oven, the sandwiches stay hot longer. The choice is yours.

How many calories are in a sandwich roll? There are only 140-152 Kcal per 100 grams of the finished product. This is the perfect option for a hearty and hearty breakfast or lunch.

Sandwich with fish pate

Fish and white meat are the foods that are most often used to prepare dietary meals. Sandwiches are no exception.

Ingredients:

• Whole grain bread roll (you can use crispbread).
• Mackerel.
• Egg.
• Tablespoon of sour cream (low fat).
• One small lime.
• Small chili pepper.
• One small bulb.

How to cook

This recipe is good not only because the fish paste is good for health and does not negatively affect the figure. A big plus is that you can cook it "in reserve". It keeps well in the refrigerator for three to five days. So, having prepared the pate once, you can provide yourself with tasty and healthy sandwiches for the whole week.

Let's get started. The first step is cutting the fish. We get rid of the head, skin and entrails. Rinse the mackerel carcass under cold water and cut into small pieces. Boil them in lightly salted water for ten minutes. We leave to cool.

Boil the chicken egg, cool and rub on a fine grater. Very finely chop the onion. All you need from a green lime is the grated zest. Put sour cream in a bowl, add zest, egg and onion. Thoroughly mix the ingredients of the future pate together.

Chili peppers will help add spice and piquancy to fish paste. If necessary, rinse and carefully cut in half. It is recommended to remove the bones, since it is in them that the main sharpness and bitterness of pepper are located. We rub the pulp on a coarse grater or cut it with a knife, but as finely as possible. Add pepper to the pate.

It remains to add the fish. When the mackerel has cooled, take it out of the broth with a holey spoon and carefully mash it into a pulp with a fork. Now the fish can be sent to the general container. After mixing, you get a surprisingly fragrant and delicate fish paste with a hint of spicy bitterness. It remains to spread it on the base (bread, pita bread, diet bread).

As for such a question as the design of sandwiches, even such a simple pate sandwich can be decorated in such a way that it will not be a shame to serve it to the festive table. Take a large plate and put the sandwiches on it. Place a small sprig of parsley or a dill “tail” on top of each. Along the edges, you can add pieces of chili pepper and small lime slices as decoration. The composition is ready. Bon appetit!

For 100 grams of such a sandwich with fish pate, there are about 152-160 Kcal, if it is dietary bread or Armenian thin lavash. If you took a white bread bun as a basis, then the calorie content will increase to 192-200 Kcal.