The Diet of the Sandwich – How it Works, the Menu and Tips

You don’t get it wrong, the diet of the sandwich can be a novelty that will help you achieve the body that you want. But quiet, natural sandwiches that will assist you in your health and well-being. If you feel unmotivated with traditional diets that limit the consumption of various foods and only allow you to consume salads, the diet of sandwich can become a friend and ally so that you can keep a diet of few calories, but rich in nutrients and helping you to lose weight.

How it works the diet of sandwich?

It is perfect for those who have a routine of irregular and are not able to have control over the portions and times of meals.

The advocates of this diet make a point of noting that no one can survive eating only sandwich natural, and that versatility at the time of preparation can be the secret to innovate the menu not to exceed in the number of daily calories.

The diet of the sandwich allows you to replace one of the main meals for a sandwich. It is recommended to consume it at lunch, so keeping the other meals hypocaloric and free of processed foods, processed and high in fat.

The dinner, so count with a good digestion and that will not influence on the quality of your sleep, it is recommended that it be a natural juice and rich in vitamins and antioxidants that contribute to you feeling closer to good form.

Now, let’s understand how it works and the preparation of your meal from the diet of the sandwich. You should choose only one item from each group nutritional described below:

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Group of Proteins: 100 calories

  • How to Make a Sandwich all Natural Turkey Breast – 10 Revenue
  • 10 Recipes of Sandwich of Roast beef Light
  • How to Make a Sandwich with Natural Tuna – 10 Revenue
  • 10 Recipes of Chicken Sandwich Light
  • 1 steak (lean beef) grilled;
  • 2 thin slices of ham and turkey;
  • 1 egg, fried (without oil, only with water);
  • 3 thin slices of ham thin;
  • 1 small sausage;
  • 2 medium slices of minas cheese light;
  • 1 hamburger medium (made without oil);
  • 2 thin slices of turkey breast;
  • 2 thin slices of muçarela;
  • 1 spoon (soup) of cottage cheese light;
  • 1 fillet small chicken breast grilled;
  • 1 medium slice of lizard stew;
  • 1 sausage, chester small;
  • 1 sausage chicken small.

Group of Carbs: 130 calories

  • 1 slice and ½ of loaf of bread integral;
  • 1 medium slice of ciabatta;
  • 2 slices of bread so light;
  • 2 slices of bread burger;
  • 1 bread hot dog;
  • 1 French bread;
  • 1 pita bread medium-size;
  • ½ loaf milk;
  • 1 baguette small;
  • 1 slice of Italian bread.

Group of Vegetables: 30 calories

  • 1 tomato slice;
  • ½ cucumber, sliced;
  • 2 tablespoons (soup) of onion sliced;
  • 2 tablespoons (soup) of zucchini cooked sliced;
  • 2 tablespoons (soup) raw carrot, grated;
  • 2 tablespoons (soup) of sugar beet raw, grated;
  • 1 spoon (soup) of diced celery.

Group of Vegetables: eat to vontade

  • Acelga;
  • Alface;
  • Agrião;
  • Almeirão;
  • Catalonha;
  • Escarola;
  • Hortelã;
  • Radicchio;
  • Rúcula.

the Group of sauces and dips: 100 calories

  • 1 tablespoon (tea) of the cottage + oregano + olive oil;
  • 1 tablespoon ( soup) folder turkey breast + cottage;
  • 1 spoon (soup) of cottage cheese + banquet of peru;
  • 3 tablespoons (soup) of sauce vinaigrette;
  • 1 spoon (soup) of the tuna with the parsley and mayonnaise light;
  • 1 spoon (soup) of the cottage with olives;
  • 2 tablespoons (soup) of the ricotta + yogurt natural Greek or skimmed milk + parsley;
  • 1 spoon (soup) of ketchup + mustard.
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The diet of the sandwich is very easy to be adopted and can assist in weight loss, but the physical exercises do not cease to be cited as allies to contribute to the functioning of the metabolic of your body.


Breakfast: 200 calories

  • Option 1:
  • 1 cup (300 ml) of pineapple juice with mint;
  • 1 pot of natural yoghurt low fat or Greek with 1 spoon (soup) of oats flakes + 6 raisins without seed.
  • Option 2:
  • 1 small apple;
  • 1 cup (tea) of fruit yogurt light;
  • 6 mini-toast + 1 spoon (soup) of cottage cheese.
  • Option 3:
  • ½ papaya + 3 tablespoons (soup) of granola light;
  • 1 cup of tea with orange and spices;
  • 1 medium slice of minas cheese light.
  • Option 4:
  • 1 red plum, fresh;
  • 1 cup (tea) of skimmed milk with coffee (no sugar);
  • 2 slices of bread so light with 1 slice of turkey breast.

Snacks in the morning or in the afternoon: 50 calories each

Choose one of the options for each period of your day:

  • 5 dried plums;
  • 1 Polenguinho light;
  • 1 fig;
  • 1 pear, small;
  • 1 thin slice of cheese mines light;
  • 2 biscuits of corn starch;
  • 2 water crackers and salt;
  • 1 cup (200 ml) of coconut water.


Sandwich your choice.


1 glass of natural juice of your choice.


  • it Is recommended that the diet of the sandwich to be adopted only by a maximum of 10 consecutive days, for the extension of your membership may result in the occurrence of nutritional deficiencies;
  • The menu does not display options of drinks to follow-up, but it is recommended to opt for natural juices that will not interfere in the loss of the extra pounds, thus, run away from sodas and drinks that have high percentages of sugar and preservatives in its composition;
  • don’t forget to keep your body nourished also in the periods that do not match with the time consumption of the sandwich;
  • The consumption of food thermogenic can boost the functioning of your metabolism, so if there is the option of teas to meals, abuse of the properties contained in that drink;
  • Respects the portions of the ingredients recommended on the menu to the production of your sandwich, because the excess can hinder weight loss;
  • water consumption is free, therefore, do not be modest, keep your body hydrated, drink at least 2 litres of water per day;
  • it Is important that you recognize that the diet of the sandwich may not be compatible with the behavior of your body, so, the demand for a medical evaluation is fundamental to analyze whether this is a diet functional for your case or not;
  • The diet of the sandwich recommends that it be consumed in the lunch, therefore, it complies with the guidelines set out;
  • The sandwich can be easily transported, which favors that you make your meals at the appropriate times, but it is essential that you choose a secure means for the conservation of the foods that are chosen, so your sandwich will be able to consumption at any time.
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You had already heard in the diet of the sandwich? Do you think that would be a food plan easy to be followed by you to lose weight? Comment below!

related Tags: snack, sandwiches, light diet types