Mediterranean Diet 101

Salami and Cheese Sandwich

Salami and Cheese Sandwich is quick and easy snack to make. It is also healthy meal, if you pay attention to ingredients.

Salami and Cheese SandwichTake one wholewheat sandwich bagel and slice it horizontally.
Salami and Cheese Sandwich

On sliced halves spread on some cottage or low fat cheese. High fat cheeses are big 'no-no' for quick and healthy sandwiches - maybe they taste better, but high fat and sodium content make them unsuitable for this kind of (read: 'healthy') sandwiches.

Salami and Cheese Sandwich

Add some low fat, low carb, high protein salami. This salami can be found in any supermarket, you just have to look little bit better.

Don't buy salami loaded with soy - they have high protein and low fat and carb content, but soy is one of the most genetically modified foods and can cause all kind of problems. Best salami are ones made from chicken or turkey breasts.

Salami and Cheese SandwichPut some pickles - they are low calorie addition and they improve taste of the meal. They are also relativly high in sodium, but few pickles are ok.

Salami and Cheese SandwichSandwich finished. Bon appetite.

What I like about sandwiches is that you don't have to eat them right away - pack them in aluminum foil and you are ready to go and eat your meal when you most need it.

When eating this kind of meals, I prefer to eat one tasty and juicy tomato - I don't make salad, I just wash my tomato and eat it like an apple.

Salami and Cheese Sandwich Nutritional Value

Food Amount Protein Carbs Fats Fibers
Wholewheat Sandwich Bagel 50g 5g 20g 2g 4g
Cottage or Low Fat Cheese 50g 6g 1g 1g 0g
Salami 100g 17g 0g 1g 0g
Pickles 25g 0g 1g 0g 0g
Tomato 150g 1g 8g 0g 2g
Total: ~ 30g ~ 30g ~ 5g ~ 6g
Calories: 120 kcal 120 kcal 45 kcal -

Total: ~ 285 kcal.

This is very balanced meal - most calories come from protein (mostly animal protein from two different sources) and carbs (mostly complex carbs from, again, two different sources), while only 15% calories are from fat. Fiber content is also OK, although it varies depending on the sandwich bagel.

This is very satiating meal, that can be eaten for breakfast, lunch and as daily snacks - healthy sandwiches for lunch are not uncommon for people on the run. For dinner, I would recommend more low fat or cottage cheese meal with higher content of healthy fats and fibers.

Note: adding dressings like mayonnaise or anything similar will make calories go sky-high. Even so-called light mayonnaise have 50-60% fat content, so stay away from them.

Go to Top