Healthy Indian Sandwich Recipes for Weight Loss

This is a healthy and convenient way to lose weight.

So many people have asked me to put a list of good Indian sandwich recipes together. Specifically, people want sandwich recipes that will help them with their weight loss and health goals. These sandwiches will help people with both.

What I like most about all of these recipes is that they are simple to make and don't take too long to prepare. Each of them makes more than enough for a satisfying meal for two people. You can make more by doubling the ingredients. If you are making these sandwiches for yourself, freeze the filling that is left over so that you can use it for later.

Indian Sandwich Recipes for weight loss

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1. Mixed veg sandwich (and variations)
2. Grilled Paneer sandwich (and variations)
3. Chicken Curry sandwich (and variations)

Use high protein, multigrain or low GI bread for all of these Indian recipes. You can swap out the bread for a multigrain roti or multigrain flatbread in any of the following weight loss recipes as well.

1. Mixed vegetable sandwich recipe

This Indian sandwich recipe will help you to lose weight. It will give your body the good nutrients (like fiber, vitamins, minerals and antioxidants) and reduce your consumption of bad nutrients (like sweeteners, preservatives, artificial flavors, sugar and carbohydrates). Sweeteners lead to weight gain.

Vegetable sandwich recipe

Ingredients (excluding bread)

1. A medium onion, finely chopped
2. A medium tomato, finely chopped
3. A medium carrot, finely chopped
4. A cup of corn
5. Half a cup of coriander leaves
6. 1 Teaspoon of cumin seeds
7. 1 Teaspoon of crushed garlic
8. 1 Teaspoon of crushed chilies (or chili paste or curry powder of your choice)
9. 1 Teaspoon each of green pepper, red pepper and yellow pepper
10. 1 Teaspoon of lemon juice
11. 2 Teaspoons of oil (Coconut oil or olive oil is preferred)

How to make the mixed veg sandwich

1. Mix all of the ingredients in a bowl
2. Add them to a pan and slowly bring up the heat
3. Fry the food until the veggies start to soften and turn a slight golden brown
4. Serve onto the bread as a sandwich filling
5. Place all of the ingredients into sandwiches (this recipe makes four sandwiches) or freeze the mix for later if you are only making one or two sandwiches at a time
6. You may toast the bread for taste
7. Serve and enjoy with a glass of milk, water or lemon juice.

Additional Notes

1. Try other vegetables such as spinach, cucumber or potatoes as replacements. This will give the sandwiches a different taste.

2. Grilled Paneer sandwich recipe

It is full of fiber and nutrients.

Paneer is an Indian cheese made from curdled milk. It is 23% protein. That is enough protein to satisfy your hunger and keep you full until your next meal - without adding fat. This is especially true if you combine it with the healthy types of bread we have discussed (multigrain, high protein or low GI bread) and the other ingredients in this recipe. You can substitute Paneer for cottage cheese.

Ingredients (excluding bread)

1. Half a cup of Paneer
2. A quarter cup of green, yellow and red peppers (finely chopped)
3. A quarter cup of broccoli (finely chopped)
4. A quarter cup of a chili paste, ginger or chili powder (your choice)
5. A quarter cup of finely chopped tomato

How to make the grilled Paneer sandwich

1. Mix all of the ingredients together. Feel free to add more Paneer, spices or vegetables if you want to.
2. Place them within your sandwich.
3. Toast the bread until it turns a light brown.
4. Serve and enjoy with a glass of lemon juice, water or milk.

Additional Notes

1. You can try different types of cheeses
2. Substitute some of the vegetables for others like carrots, corn, onion, celery or spinach.
3. You do not have to toast the bread if you don't want to.

3. Curry Chicken sandwich recipe

This sandwich is healthy and delicious.

For those of you who would like a non-veg option, the chicken curry sandwich is full of good protein and will have you fully satisfied until your next meal. Chicken is very good for you.

Ingredients (excluding bread)

1. A cup of cooked chicken breast
2. A quarter cup of yogurt
3. A quarter cup of chopped apples
4. A quarter cup of cranberries
5. A quarter cup of mixed nuts and seeds
6. A quarter cup of celery
7. A quarter cup of mixed curry powder (add spices of your liking if you want to)
8. A quarter cup of finely chopped spinach
9. A quarter cup of finely chopped onion
10. A teaspoon of lemon juice
11. A teaspoon of oil (coconut oil or olive oil is best)

How to make the chicken curry sandwich

1. Mix all the ingredients together and fry it in a pan until the mixture is lightly brown.
2. Once the mixture begins to soften, remove it from the pan and place it in a sandwich.
3. Serve while hot.
4. Freeze the left over filling so that you can use it on another day.
5.  Keep the remaining sandwiches in the fridge for later (eat all of them on the same day to prevent them from spoiling).
6. Serve with a glass of milk or lemon juice.

Additional Notes

1. You can try this recipe with other types of meat.
2. Replace the curry with chili powder for a different taste.
3. You can add cheese to the recipe if you want to.
4. Try other vegetables like corn, mushrooms, pineapple and carrots.

How to turn a sandwich into a healthier option to lose weight

Now that we've seen some great sandwich recipes that will aid in weight loss and support a healthy diet, let's look at how you can turn any sandwich that you make into a healthier version. You can turn almost any meal into a healthier version when you use the right ingredients.

Choose healthy.

1. Always put something that is high in natural fiber on your sandwich

Fiber helps you to lose weight. It keeps you full so that you don't crave more food too quickly. The nutrients in fibrous foods take longer to digest. This ensures that you don't flood your body with so many nutrients that it stores most of it as fat. Good fiber sources include lettuce, spinach and tomatoes.

Vegetables and fruits also provide the body with precious vitamins and minerals that help it to create energy. When you feel good and have more natural energy, your body burns fat naturally. Antioxidants (found in fruit and vegetables) also protect your heart and help your liver to convert fat into energy.

2. Use multigrain or high protein bread whenever you can

Multigrain bread is higher in fiber (which will give you the benefits mentioned above) than plain or white bread. It also has more of the nutrients that your body needs (like vitamins and minerals) and less nutrients that turn into fat (like carbohydrates and simple sugars).

High protein bread has the same filling, nutritious and fat-burning effect as multigrain bread. You eat less simple sugar or carbohydrates when you eat more protein. Low GI Bread is also very good for these reasons.

3. Add ingredients that nourish you

Look for the types of food that have many micro nutrients (like vitamins, minerals and antioxidants). When your body has all of the nutrients that it needs, it is easier to burn fat. Choose healthy and your body will look better naturally. Good nutrition will support energy production. Energy production uses fat as fuel. Nutritious foods include cucumber, garlic, tomatoes, lettuce, spinach, cheese, banana and yogurt.

4. Choose healthier condiments

Ketchup (or tomato sauce) has two to four teaspoons of sugar per serving. That much sugar will stop the body from using fat for energy and cause it to store the excess sugar as fat instead. Almost all processed foods have too much sugar (which is what makes them so tasty and addictive). Opt for natural ingredients. Choose real tomatoes over ketchup. Try plain yogurt or instead of mayo (it is actually delicious).

Health always looks good.

Commonly asked questions

What makes these Indian sandwiches so healthy?

These sandwiches have a combination of the nutrients that you need to stay healthy (vegetables, spices and grains in one meal). You will burn more fat storage naturally when you are healthy. This is because the body has all of the vitamins and minerals that it needs to create its own energy. This leads to an increase in your metabolism.

Additionally, these meals are loaded with good protein and fiber. Both of these things help to satisfy your hunger and keep you full so that you don't eat too much food throughout the rest of the day. Here are some of the benefits of fiber.

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Will I lose weight if I eat these sandwiches every day?

These meals should form a part of a healthy diet. If you do not eat right during your other meals, you will not lose weight. You will, however, lose weight if the other meals in your diet are just as healthy as these ones. There are only 7 things that you should concentrate on to lose weight and be healthy.

They include exercise, sleep, building a strong gut bacteria balance, drinking enough water, making sure that you get all of the nutrients that support weight loss, practicing good hygiene and protecting your mental health.

Choose a complete weight loss solution.

Can I eat these sandwiches every day?

You can eat these healthy Indian sandwiches every single day. Add variety to them (recommended) by switching up some of the ingredients. This will help to ensure that your body has all of the important nutrients that it needs.

Spinach, for example, has a totally different vitamin and mineral profile compared to lettuce (even though they look a little similar).

Variety is good for you.

Do I need to toast the bread every time?

You do not need to toast the bread every time. It is okay to eat these recipes without toasting the bread. The only reason why you toast it is for taste.

What should I avoid putting on my sandwiches if I want to lose weight?

Avoid the following processed ingredients which are high in added sugar:

1. Peanut butter
2. Ketchup (tomato sauce)
3. Mustard
4. Mayonnaise
5. Sweetened yogurt
6. Chocolate spread
7. Jam and jelly
8. Processed meat like sausages and cold cuts

What eating plans should I follow to lose weight?

Check out this Indian Diet Chart for a list of the healthiest Indian foods to lose weight. Use traditional Indian food to help you lose weight and stay healthy. 

This eating plan is perfect for younger males.

Do not eat a lot of food too close to bed time. Doing so will disrupt your sleep and lead to bigger cravings for unhealthy food the next day.

What else can I do to lose weight?

A very crucial step for weight loss is exercise. If you want to lose weight, try out this easy exercise chart for weight loss. Here is an exercise plan for belly or stomach fat. If you prefer, you can take the 30 day fitness challenge to jump-start your metabolism in a single month.

If you struggle to find the motivation to exercise, perhaps this plan is best for you. It starts with a single squat on day one so that you don't feel overwhelmed with the idea of exercise.

Make sure that you exercise every single day. Your body stores all of the calories that it doesn't use as fat when you do not exercise regularly.

Conclusion

I hope that you enjoyed reading this article and that you learned something that will improve your everyday health. If you have any other questions or feedback, you can let me know in the comments below. Stay Strong!

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