Mmm…breakfast sandwiches. Anyone who grew up in the fast-food era will likely associate these tasty, genre-defying sammies with mornings zipping through the drive-thru line at your favorite restaurant chain. Personally, I can confirm there were plenty of Egg McMuffin pitstops back on my daily drive to high school—and a few more since then, too.
Now that I’m a nutritionist, though, I know that these commercially prepared foods tend to be high in fat, calories, sodium, and artificial ingredients. If you’re working toward losing weight, you may have scaled back on them. But I can also attest that making your own breakfast sandwiches can actually be a great way to start your day on a healthy note. The right nutrient-rich ingredients like whole grains, lean proteins, fruits, and vegetables all have a place on a weight loss-friendly breakfast table…or passenger seat.
Here are five delicious combos that’ll entice you out of bed and help move the number on the scale. Then, for more tasty meal combinations, check out our list of The Best Sheet Pan Dinner Combinations for Faster Weight Loss, Says Nutritionist.
In a world of literally thousands of diet choices, picking the right one can make your head spin. But I believe you can’t go wrong with the Mediterranean diet—and U.S. News and World Report agrees, ranking it the best diet overall for four years running. A Mediterranean-style eating plan full of fruits and veggies, legumes, whole grains, and plenty of olive oil has been shown to reduce systemic inflammation, boost heart health, and promote weight loss. How about digging into the sun-soaked goodness with a Mediterranean-themed breakfast sandwich?
How to make it: Cook one egg in a teaspoon of olive oil until over hard, then sprinkle with one tablespoon crumbled feta cheese and let it sit in the pan until cheese begins to melt. Layer atop a whole wheat sandwich thin (I’m a fan of Oroweat’s 100% whole wheat variety) and cover with oil-packed sun-dried tomatoes, a handful of fresh spinach, and a leaf or two of fresh basil.
Keto Smoked Salmon Wrap
While we’re talking diet trends, I’d be remiss if I didn’t mention keto, another uber-popular choice for weight loss. While a keto diet does have its drawbacks (like those found in this recent study) it can be an effective means of losing weight quickly. That’s because, when you skew your macronutrients heavily toward fat and away from carbs, the body enters the metabolic state of ketosis, which burns fat for fuel.
If you’re on keto for weight loss, you can make breakfast a bonanza of healthy fats and minimal carbs with a simple smoked salmon wrap. (It may not be a sandwich, per se, but I call it close enough!)
How to make it: Mix two diced green onions and a quarter teaspoon of garlic powder into two tablespoons full-fat cream cheese. Spread this DIY schmear onto a low-carb whole wheat tortilla. Then fill with smoked salmon—Sea Bear’s ready-to-eat smoked king salmon pouches are a convenient choice—and top with alfalfa sprouts. Wrap it all up and get noshing!
Open-Faced Avocado, Hummus, and Egg Sandwich
Avocado toast is what the cool kids eat for breakfast. (Or at least it was a few years ago? I can’t keep up.) Put a new spin on this trendy brunch staple by adding hummus and a hard-boiled egg to the mix.
How to make it: Start by toasting two pieces of whole wheat bread for a boost of satiating complex carbs, then spread with creamy hummus for a bit of protein and even more fiber. Top with a few slices of avocado ripe with monounsaturated fat (aka the good kind) and a sliced hard-boiled egg. No matter what your morning holds, this combo should keep you full until lunch.
Strawberry Waffle Breakfast Sandwich
Not all breakfast sandwiches are savory! Stay on the sweeter side with this yummy berry and frozen waffle option.
Surprised that a nutritionist is giving you the go-ahead for frozen waffles? That’s because they’re not all created equal. Nature’s Path Flax Plus waffles, for example, not only contain 5 grams of fiber per serving, but they also come with ALA omega-3 fats from flax seeds. One systemic review and meta-analysis found that people with obesity or overweight who added flax seeds to their diet experienced significant weight reduction. Meanwhile, at just 100 calories and two grams of added sugar per waffle, this organic choice is definitely pro-weight loss.
How to make it: Make this sweet start to the day by toasting two flax whole wheat waffles, spreading them with a layer of Greek yogurt, and stacking them together with sliced fresh strawberries in the middle.
Veggie-Ful Pesto Tofu Sandwich
Eggs are an excellent protein go-to in breakfast sandwiches, but if you’ve nixed animal products as part of a weight-loss plan, you’re not without options. Extra-firm tofu makes an egg-like sammie centerpiece that’s high in protein and even boasts a little fiber.
How to make it: Create a hearty vegan breakfast by sprinkling a thick slice of pressed extra-firm tofu with nutritional yeast, salt, and pepper, then pan-frying for about five minutes per side. Slide off the griddle and onto a toasted whole-wheat English muffin spread with one tablespoon pre-made pesto. Layer on a few fresh tomato slices and a handful of arugula and dig in.
This content was originally published here.