I want to confess, and I am an absolute die-hard fan of sandwiches: any kind and every kind of sandwich. As a kid, it used to be our everyday school lunch. Easy to make, with hundreds of variations. 

But in today’s world, it saddens me when I see some people think that they have to avoid bread altogether to lose weight. I know they think it’s because the bread will cause weight gain. 

If one pays attention to what goes into the sandwich, it can be a very healthy meal option.

But really, it comes down to the bread and everything else that goes with it.

Yes, one can enjoy a sandwich for diet and still lose weight. However, if you load up veggies, use healthier bread and carefully select the protein portions.

The recipe for this week in the sandwich category is Paneer Panini, a high protein vegetarian option, and you can pile on as many vegetables as you want to add color and fiber apart from nutrients.

Ingredients

1. Red onion- 2 tsp finely chopped 
2. Lettuce- 2 tbsp
3. Organic canola mayonnaise- 1 tsp
4. Grated lemon rind- 1 tsp grated
5. Flax Seeds seeds- 1tsp crushed
6. Freshly ground black pepper- ¼ tsp
7. Cheddar cheese- 1 tsp
8. Grape tomatoes- 2tbsp
9. Paneer- 100 gms
10. Oatmeal bread- 2 slices
11. Olive oil – 1 tsp

Method

1. Combine the first 7 ingredients in a medium bowl thoroughly.
2. Place two bread slices on a flat surface; top one bread slice with some cheese mix.
3. Add a paneer slice to the other bread slice.
4. Heat a large skillet over medium heat. 
5. Lightly coat the skillet with cooking spray. Place the sandwich in the pan; top with another heavy skillet.
6. Cook 3 minutes on each side or until lightly browned (leave skillet on the sandwich as they cook).
7. Cut the sandwich in half and serve on a platter.

Nutritional Info

Calories	574.9 kcal
Protein	27.3 g
Carbs	36.1 g
Dietary Fats	36.1 g
Fiber	3.8 g
Vitamin A	744 IU
Calcium	5815 mg

Is Bread Unhealthy?

To answer the lingering question about bread, it mainly provides our bodies with carbohydrates and fiber, and carbohydrates are the primary nutrient in bread and the body’s leading source of fuel for energy. 

There are two types of carbohydrates in foods, simple and complex; Simple carbohydrates are broken down quickly by the body into sugar to be used as energy.

Complex carbohydrates or also known as starches are found in whole-grain bread and other grain-based foods. They are usually a better choice as the body takes a longer time to break them down.

Our body parts such as the kidneys, muscles (including the heart), brain, and nervous system, use carbohydrates to function correctly.

Fiber may reduce the risk for some chronic conditions such as constipation and hemorrhoids and keeps the gut healthy.

It may help prevent cancers like colon cancer and help reduce the risk of heart disease and diabetes.

But we can say that all bread is not suitable for us; eating bread made of highly processed flour with refined carbs stripped of fiber, bran and germ, means eating extra calories with no nutrients.

We can consciously look for healthier bread made from whole grains, sprouted grain, rye, oatmeal and sourdough varieties.

Whole-grain loaves of bread contain fiber and antioxidants such as vitamin E and selenium and iron, magnesium, zinc, and B vitamins.

For people with diabetes, eating complex carbohydrates, such as whole-grain bread can help regulate blood sugar. 

According to the USDA, eating whole grains is associated with a reduced incidence of type 2 diabetes and lower body weight and protection against cardiovascular disease. ^{1<https://pubmed.ncbi.nlm.nih.gov/22642074/>}

You can read more about it here:

https://fabulousbody.com/bread-healthy-or-unhealthy/

The other question we all come across is if we can consume cheese sandwiches for our health-conscious diet. The answer is, yes, if you’re looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.

Protein Requirement

Protein provides energy and helps our body to function correctly. It’s one of three macro-nutrients that the human body requires, apart from fats and carbohydrates.

Vegetarians may be at risk of having a protein deficiency, so it’s essential to incorporate more protein rich food sources into your diet.

A sedentary adult requires about 0.8 g protein per kg as per RDA, however, that is a basic number which just ensures that you steer clear of malnutrition. ^{2<https://www.nap.edu/read/10490/chapter/12>}

Protein requirements for active individuals are approximately double that of the RDA—at least 1.2 – 2.0 grams per kilogram of bodyweight, as suggested by numerous studies. ^{3<https://www.ncbi.nlm.nih.gov/pubmed/26891166>, 4<https://www.ncbi.nlm.nih.gov/pubmed/20048505>}

You can read more about why we need that much protein here:

https://fabulousbody.com/7-functions-of-protein-in-the-body/

Paneer/Cottage cheese

Paneer or cottage cheese(in the western world) is a curd cheese with a very mild flavor and a smooth texture, high in protein and includes B vitamins, minerals like calcium, selenium, and phosphorus. ^{5<https://fdc.nal.usda.gov/fdc-app.html#/food-details/173417/nutrients>}

Paneer or cottage cheese may also help promote weight loss. Studies suggest that a diet including cottage cheese and more fruits, vegetables, whole grains may be highly effective for maintaining weight loss. ^{6<https://pubmed.ncbi.nlm.nih.gov/21775530/>}

Paneer Panini is a vegetarian high protein recipe created by Team Fabulous Body. We’ll be glad to hear what you think about it in the comments section below!