Bread is the easiest breakfast option that’s preferred. It’s not only tasty but saves a lot of time also. Bread is made of white flour making it an unhealthy choice for weight loss. But talking about brown bread it’s a better option when compared with white bread. Brown bread has fiber, vitamins, and minerals making it a healthy choice. It keeps blood sugar in check and regulates bowel movements also. It’s even great for reducing the risk of hypertension and cholesterol problems. Brown bread recipes are low in calories making them ideal for weight loss.
Nutritive value of brown bread
- Energy: 75k.calories
- Protein: 2.5 grams
- Fat: 0.8 grams
- Carbohydrates: 15.4 grams
- Cholesterol: 0mg
- Sodium: 125.2 grams
Here are 11 easy brown bread recipes that help in weight loss
The recipes mentioned here are not only nutritious but tasty too. They contain fiber, vitamins, minerals, and protein which helps to meet the daily requirement of the body.
1. Brown bread and sprouts sandwich with green chutney
This sandwich is filling as it has a good combination of carbohydrates and protein in it. Sprouts are rich in vitamin C and keep us full for longer periods of time. They are great for weight loss and contain fiber and protein in them. It gives 350 calories.
How to prepare brown bread and sprouts sandwich
- Take a slice of brown bread and apply green chutney to it.
- Green chutney is prepared by taking a handful of mint and coriander leaves in a bowl. then add some garlic, salt, green chilies, and lemon juice to it. Blend all of them well.
- Now that sprouts are sautéed on a pan with some added spices in them.
- Apply a good layer of sprouts on green chutney and top it up with tomatoes and cucumber.
- Cover it with another slice and consume.
2. Brown bread and peanut butter sandwich with bananas
This sandwich is not only good for weight loss but good for school children also as it has a combination of healthy ingredients. Peanut butter gives instant energy and is a good source of protein also. Bananas are filling and a good source of carbs. It gives 300 calories on an average basis.
How to prepare brown bread and peanut butter sandwich with bananas
- Take a slice of brown bread and apply peanut butter to it.
- Then add sliced bananas to it.
- Top it up with another slice and consume.
3. Brown bread sandwich with boiled egg and cheese
This sandwich is rich in protein as it has a great combination of egg and cheese in it. Cheese is rich in protein and calcium also. This sandwich is filling and great to be consumed during lunch. It gives 350 to 400 calories. Brown bread recipes are low in calories making them ideal for weight loss.
How to prepare brown bread and boiled egg sandwich
- Take a slice of brown bread and apply some green chutney to it.
- Then add sliced boiled egg and top it up with a slice of cheese on it.
- Then cover it with another slice and consume.
4. Brown bread and tuna sandwich with veggies
Tuna is rich in proteins. This sandwich is very filling as it’s a great combination of proteins and veggies. It gives about 350 to 400 calories and is good to be included during the weight loss journey.
How to prepare brown bread and tuna sandwich with veggies
- Take 30 grams of tuna in a pan.
- Then add some oil into it about 1 tablespoon.
- Add some spices to it along with lemon juice. When fully cooked add coriander leaves to it.
- Take a slice of brown bread and add cooked tuna to it.
- Then add some veggies of choice such as cabbage, capsicum, and onions. Top it up with another slice and consume.
5. Brown bread sandwich with hung curd and vegetables
This sandwich is very light and great to be consumed during snack time. Hung curd is rich in calcium and protein. It’s very filling as vegetables make it fiber rich.
How to prepare brown bread and hung curd
- Take a slice of brown bread and apply hung curd to it.
- Then add some fresh grated veggies to it.
- Sprinkle some lemon juice on it and cover it with another slice.
6. Brown bread sandwich with soya chunks and tomatoes
Soya chunks are a great source of protein. They are very filling and ideal to be included during a weight loss diet. They are a great meat substitute and improve digestive health too. Tomatoes are rich in vitamin C and fiber. This sandwich gives 300 to 350 calories. Brown bread recipes are low in calories making them ideal for weight loss.
How to prepare a brown bread sandwich with soya chunks and tomatoes
- Take some soya chunks and soak in hot water for 15 minutes.
- Then sauté along with the required spices.
- Take a slice of brown bread and add a layer of soya chunks to it.
- Top it up with tomatoes and cover it with another slice.
7. Brown bread and strawberry sandwich with Greek yogurt
This sandwich has a unique taste to try on. It has a combination of fruits with Greek yogurt. The added maple syrup tastes like caramel. Strawberries are rich in vitamin C while Greek yogurt is rich in calcium. It gives 300 calories.
How to prepare brown bread and strawberry sandwich with Greek yogurt
- Take a slice of brown bread and apply a fat layer of Greek yogurt to it.
- Then add sliced strawberries and top it up with maple syrup.
- Cover with another slice and enjoy.
8. Brown bread sandwich with spinach and paneer
Here is another tasty and healthy sandwich recipe. It’s very filling as it has the goodness of paneer and spinach in it. Spinach is rich in vitamin A and fiber, while paneer is an excellent source of calcium. It gives 300 to 350 calories.
How to prepare a brown bread sandwich with spinach and paneer
- In a pan add a tablespoon of oil to it.
- Then add one handful full of spinach along with the required spices. Then add 20 to 30 grams of paneer into it.
- Take a slice and add a mixture of spinach and paneer. Cover it with another slice and enjoy.
9. Tofu and pineapple sandwich with brown bread
Tofu is rich in fiber and protein which makes it an excellent choice for weight loss. As it has a bland taste, the addition of pineapple will enhance the taste of the sandwich. It gives about 300 calories.
How to prepare tofu and pineapple sandwich with brown bread
- Take 20 to 30 grams of tofu and add the required spices to it.
- Grill it on a pan with some olive oil till the spices are cooked.
- Take a slice of brown bread and spread the mixture of tofu on it.
- Then add chunks of pineapple to it and cover it with another slice.
10. Chicken and hung curd sandwich with brown bread
This sandwich is a great option for lunch as it has a combination of protein and healthy carbs in it. It’s rich in calcium too because of the hung curd in it. Protein promotes satiety while calcium supports bone health.
How to prepare chicken and hung curd sandwich with brown bread
- Take 30 to 40 grams of chicken in a bowl.
- Then add some spices to it.
- Add a teaspoon of oil to a pan and add the marinated chicken into it. Cook until completely cooked.
- Take a slice of brown bread and add the mixture of cooked chicken with hung curd. Add some veggies too.
- Cover with another slice and serve.
11. Dry fruit and honey sandwich with brown bread
This sandwich is loaded with healthy fats and gives instant energy when taken in the mornings. Dry fruits are rich in proteins and healthy fats. This recipe is ideal for weight loss as it keeps full for longer periods of time.
How to make dry fruit and honey sandwich with brown bread
- Take some almonds, cashews, and pistachios in a pan.
- Some walnuts can also be added to it.
- Prepare a coarse powder out of it.
- Then take 2 tablespoons of that powder and add a teaspoon of honey to it.
- Mix well until a lumpy mixture is formed.
- Spread this on a slice of bread and cover it with another slice.
- Enjoy the sandwich.
The recipes mentioned above are great for weight loss as they have a healthy combination of ingredients in them. It’s based on a general idea and not an expert’s advice. Please make sure to consult a dietician before following any of the recipes.
