Lunch away from home? 14 light (but delicious) sandwiches so as not to betray your diet

Does the lunch break put a strain on your diet? Are you sent on a picnic lunch outing? Do you want to take a break while traveling? We asked for some suggestions on how to prepare tasty light sandwiches from Dr. Maria Paola Zampella, Nutritionist Biologist, who is following the participants in the weight loss program This Time I Can.

Even a low-calorie diet includes a share of carbohydrates: the sandwich is granted by giving up pasta, rice or crackers if consumed in the same meal. How to create a good sandwich that is tasty, filling and nutritionally balanced at the same time? Dr. Zampella suggests 14 different preparations to create a light and tasty sandwich, satisfying every palate.

Let's remember that often, our appetite is influenced by our mood ... here is a short guide that shows us how we eat based on our emotions!

See also

Recipes for diabetics: here are the most delicious menus to try

Brownies with walnuts: the quick recipe for greedy brownies!

Spinach in a pan: the recipe for a light side dish and many tasty variations!

1. Mountain sandwich

Rye bread, Valtellina bresaola, rocket and mushrooms, seasoned with a splash of lemon and green pepper.

2. Peasant sandwich

Wholemeal bread, defatted Parma ham, grilled aubergines and courgettes seasoned with a few drops of balsamic vinegar of Modena.

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3. Tasty sandwich

Bread with sesame seeds, defatted cooked ham, sliced ​​peppers and valerianella, seasoned with a pinch of chilli.

4. Aphrodisiac sandwich

Bread with poppy seeds, smoked salmon, radicchio and valerianella, topped with a pinch of chilli and a squeeze of lemon.

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5. Seafood sandwich

Wholemeal bread, natural tuna, tomato, basil and fresh spring onions, seasoned with a pinch of black pepper.

6. Nautical sandwich

Unleavened bread, smoked swordfish, grilled zucchini and fennel, seasoned with a few parsley leaves and a few drops of balsamic vinegar.

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7. Mediterranean sandwich

Rye bread, light mozzarella, tomato, songino, basil, a pinch of oregano and a sprinkle of wine vinegar.

8. Healthy sandwich

Durum wheat bread, cow's milk ricotta, julienne artichokes and fennel, seasoned with a teaspoon of oil and pink pepper.

9. Tasty sandwich

Rye bread, light crescenza, grilled aubergines and peppers, seasoned with basil and a pinch of green pepper.

10. Jolly sandwich

Unleavened bread, baked omelette with spinach and aromatic herbs, julienne baby carrots topped with a sprinkle of wine vinegar.

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11. International sandwich

Sesame seed bread, roast beef, iceberg lettuce, grilled fennel, a pinch of pink pepper and a squeeze of lemon.

12. Continental sandwich

Durum wheat semolina bread, grilled chicken breast, julienne tomatoes and carrots, seasoned with a teaspoon of oil.

13. Oriental sandwich

Rye bread, natural tofu, iceberg salad, fresh spring onions, tomato, dressed with aromatic herbs.

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14. Vegetarian sandwich

Wholemeal bread, soy burgers, julienne peppers, lettuce, topped with a pinch of green pepper and a squeeze of lemon.

You have a sandwich available every day for two weeks! You just have to try them all. Enjoy your meal!

This article was created in collaboration with Dr. Maria Paola Zampella, Nutritionist Biologist for the project This time I can.