How To Build A Healthy Sandwich For Weight Loss

Sandwiches are the most widely consumed lunch option for “on-the-go” Americans. They are quick, delicious, and if properly portioned, can be a great option for losing weight. But, if you are not careful on choosing the right ingredients when making the sandwich, then it can add hundreds of extra calories in just one sitting.


There are four key elements in a sandwich that we need to consider when building a sandwich.


  1. The Bread: Accused of being the “enemy of weight loss,” bread can be part of a healthy diet. When making a sandwich, think of sliced bread rather than rolls, for less carbohydrate content. Always go whole grain.
  2. The Meat: Choose lean cuts of either turkey, chicken, roast beef, or fish. If you are choosing cold cuts, be sure to look for items without nitrates.
  3. The Veggies: Here, you can go wild. Vegetables that go beautifully on a sandwich are onions, spinach, tomatoes, cucumbers or any other vegetable that you like to include.
  4. The Spreads: Here is where things can go very wrong. Adding too much dressings or loading up on mayonnaise can lead to a high caloric sandwich. I am happy to introduce MAIO (M-A-I-O) by Bolthouse Farms. This spread is a yogurt based, mayonnaise alternative that is only 20 calories and 1 gram of fat per serving. I love all three flavors that they offer, which lets me add my own twist to my lunch. They make plain, garlic, and chipotle.  You can find MAIO in the refrigerated produce section of Safeway stores.


Now that you know the elements of a healthy sandwich, today I am making a salmon salad sandwich.


MAIO Salmon Salad 2017-04-25 22.12.37

Servings: 4   Serving size: ½ cup



2 cans (6 ounces each) salmon, drained

½ cup chopped cilantro

½ medium red onion, minced

2 medium ribs celery, thinly sliced

6 tablespoons lime juice

½ teaspoon sea salt

¼ teaspoon black pepper

4 tablespoons MAIO Plain yogurt dressing



Place salmon, cilantro, celery, onion, lime juice, salt, pepper and MAIO in a small bowl. Make sure to mix well.

Salmon salad will keep in the refrigerator for 2-3 days.


Toasted Salmon Salad Sandwich 2017-04-25 23.48.18


2 slices of bread of choice (whole grain, rye, multigrain)

8 leaves of spinach

½ cup of MAIO Salmon Salad

1 tablespoon MAIO chipotle yogurt dressing



Toast your bread of choice. On one slice, place the spinach leaves. Add the salmon salad on top of the spinach leaves.

On the other slice, spread the chipotle dressing. Place the slice on top of the other, cut in half, and enjoy.



Disclaimer: Manuel Villacorta, M.S., R.D., is a spokesperson/ambassador for Bolthouse Farms and is paid for services which include, but not limited to, photography, videography, recipe development, social media promotion and online contributions.
– “I only represent companies that I truly believe in their mission and love their products deeply in my heart. I use them often myself as they are the best, nutritionally potent foods available” – Manuel Villacorta.

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