Satiety weight loss low calorie sun sandwich on the table

If you want to lose weight in the summer, the key is to eat enough and balanced low-calorie food. Nutritionists point out that it is a good idea to give full play to the spirit of DIY and make your own light meals. They recommend a smokeless dish called "Sunshine Sandwich". It only takes simple ingredients and can be easily prepared in less than 10 minutes. One serving contains only 282 calories and can provide balanced nutrition. It tastes even better when eaten with a special dipping sauce.

Making a light meal of Sunshine Sandwich only requires 282 calories, which can effectively reduce calorie intake and help lose weight. (Photography by Huang Zilun)

Nutritionist Lin Ziyou, head of the nutrition department at Taiwan Adventist Hospital, pointed out that the definition of light meals is not only low in calories, but also balanced nutrition. Whether it is cold noodles, sandwiches, lettuce salad, etc., a light meal of about 300 to 400 calories cannot ignore various nutrients, such as the intake of appropriate amounts of beans, fish, meat, eggs, more fruits and vegetables, and enough whole grains and root vegetables.

Nutritionist Lin Ziyou said that for people who want to lose weight, as long as they stick to the principle of light meals with low calories and balanced nutrition for three meals, they can reduce their daily intake of about 500 calories and lose 0.5 kilograms in a week. During the weight loss phase, remember to eat three meals normally and never let yourself go hungry. Therefore, in addition to sandwiches, light meals can be paired with fruits or lettuce salads, or cold noodles with soy milk, etc., to ensure balanced nutrition and satiety.

Sunshine Sandwich

In order to help everyone eat healthier at home and get rid of annoying fat, nutritionist Lin Ziyou specially recommends a "Sunshine Sandwich" recipe. Just prepare simple ingredients and it can be easily completed in less than 10 minutes. One serving has only 282 calories and tastes even better when paired with the special "walnut tofu sauce."

[Sandwich ingredients]: 3 slices of whole wheat toast, 60 grams of sliced ​​avocado, 30 grams of sliced ​​tomato, 20 grams of lettuce.

[Dipping sauce ingredients]: Walnut tofu sauce, including 9 grams of walnuts, 80 grams of tofu, 3 grams of garlic powder, and 3 grams of salt.

Homemade walnut tofu sauce, the walnuts in it can help reduce calorie intake. (Photography by Huang Zilun)

1. Cut the whole-wheat toast into 3 even slices and set aside.

2. Wash avocado and tomatoes, peel the avocado and cut into 30g slices, and cut the tomatoes into 20g round slices.

3. Wash the lettuce, cut into large pieces and set aside.

4. Walnut almond sauce: Wash the tofu and blanch it; roast and crush the walnuts, and mix all the ingredients evenly to make walnut tofu sauce.

5. Onion almond sauce: Put onion, almond and honey into a blender and blend into sauce.

6. Put the toast on a plate, spread it with walnut and tofu sauce, put a slice of lettuce and then a slice of tomato, spread it with walnut and tofu sauce, then put a slice of toast, spread it with onion and almond sauce, put avocado slices, spread it with onion and almond sauce, and finally put another slice of toast. Cut it into 4 triangles with a knife, secure each with a toothpick, and take 2 small ones as 1 portion.