Diet & Weight Loss

Are Sandwiches Good For Losing Weight

This is one of those questions I believe has a short answer and a long answer. The short and quick answer to are sandwiches good for losing weight? is, they can be. It really depends on what you are putting in them.

If you are using leftover cold cuts and poultry from your fridge then you might think again about what to put into your sandwich. If you are trying to keep under 1,200 calories a day, then it’s no good eating an 800 calorie sandwich for lunch. You really need to know the calorie count (including spreads) of what you are putting into your sandwich.

Here are some tips to make sure your sandwiches are helping you to lose weight.

1. Don’t Forget the Crunch


Yes, I’m talking about vegetables here. Not only are they healthy, but they add color and can add a delicious crunch to your sandwich. Also, don’t fall into the trap of using the same vegetables day after day.

Change things up, try vegetables you don’t normally try. Why not add something different like zucchini slices, sprouts, radishes, or water chestnuts.

2. Watch the Spread

This is the problem I used to have. My sandwiches were too plain or I was trying to use up all my vegetables in the fridge before buying more. So I ended up having the same sandwich 3 or 4 days running. To stop myself being completely bored with my lunch I used to reach for the spreads and dressings.

Mayonnaise and many other popular spreads are usually extremely high in calories.  Use low-fat mayo or salad dressing, or even a nice mustard.

3. Pick the Right Meat


Lean protein is the right choice for a healthier sandwich. Also, don’t pile too much of it in the sandwich. If you want to fill your sandwich out, do it with veggies instead. For lean meats, use chicken or turkey sliced thinly.

If you like seafood as well then you can have salmon or canned tuna, shrimp, or crab. My favorite is tuna as there are lots of different flavors to choose from. Remember tip number 2 though as the tuna flavors can have mayonnaise and oils that bump the calorie count up. I always compare the calorie count to the plain tuna tins before buying.

4. Breads are Not the Same

Bread Image - Are Sandwiches Good For Losing Weight

Bleached, white bread or rolls packed full of preservatives are not doing a lot for losing weight. Instead, use bread high in fiber. Try different types of bread or rolls to make your sandwiches more interesting.

Different types of bread will change the whole look and feel of a sandwich. I love scanning the baker’s shelves to try something different. If you don’t really care for bread then try something with whole grains and just lightly toast one slice only.

5. Avoid Pre-Packaged Sandwiches


Those store-bought pre-packaged sandwiches are really going to do nothing for weight loss. Most are made with white bread or bread with little to no nutritional value left in them.

The meats and cheeses are going to be the lowest quality and almost certainly not low fat. They can also have a lot of preservatives and be high in sodium. It’s probably not going to be doing anything to do to help with your weight loss and eating the same bland sandwiches day after day is not very inspiring either.


Hopefully, you now know the answer to, are sandwiches good for losing weight? To keep inspired and motivated I like to try new types of sandwiches all the time.

If you like vegetarian sandwiches then visit my page The 5 Best Recipes for Vegetarian Sandwiches.


One of my favorite places to find sandwich recipes is YouTube. So I wanted to add one of my favorites to get you started. This is “4 healthy sandwich recipes for weight loss” by Kayla.


Hello there, If you enjoyed my article on “Are Sandwiches Good For Losing Weight” then please share it on Facebook, Twitter, Instagram, or even pin an image to one of your Pinterest boards. Your share really helps me. Thank you so much. Lots of hugs, Alex.


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