Whoever said that you can’t have your cake and eat it too was wrong, or just didn’t know any better. Can you imagine a diet so tasteful, so good and yet so effective at helping you lose weight and/or body fat?


It sounds too good to be true, right? Well not if you know what to eat and when to eat it.

This new sandwich diet is great for busy professionals or anyone who is just too busy to cook laborious meals. I am myself always rushing for some reason, and I don’t like to cook or prepare anything which takes me more than 10 minutes! Yes, anything more than 10 minutes will have to wait for the weekend!

So here it is, The Sandwich Diet by Yenny.

This Yenny-licious sandwich diet, is a “win-win”. You’ll lose weight the easy way, and you’ll love what you are eating. Yes, you’ll love it! Once you learn how to prepare your sandwiches; and how to make use of the sandwich diet with other meats and sauces, you’ll be on your way to losing weight and inches faster than you might expect.

T.S.D. is a complete meal with protein, complex carbs, fiber, and healthy fats! I don’t consider it a diet per se; just another way of supplying your body with the nutrition it needs.

No need to count points, calories, fats, or carbohydrates . When you are eating like this you are eating clean, and your body absorbs all the nutrients it needs from the foods you are eating.

No tasteless diet food, processed packaged meals, instant food filled with artificial ingredients, or worse… fast food loaded with sodium, fat, sugar, and far too many calories.

As an IFBB Fitness and Figure Athlete I am always on the go. Therefore I am constantly looking for quick, easy and efficient ways to prepare my meals. Experimenting with new Yenny-Licious mini meals, keeps it fun and interesting!

I love to eat, and I love to enjoy my meals, but “time” and “taste” are important considerations for me, and I’m sure they are for you too.

So here is The TSD special diet. I hope you’ll give it a try. I know you’ll enjoy it as much as I do.

In order to stay trim, remember to avoid flour, high fat dairies, and sugar.


The Sandwich Diet

What you will need:

  • Flourless whole grain bread (2 slices)
  • All natural butter or Olive oil to spread on your bread
  • Lean skinless Chicken breast, or try Bison! Try any lean meat you like.
  • lettuce, tomatoes, and red onions (optional)
  • Bone Sucking yellow Mustard (it naturally enhances the taste on practically everything! It’s my favorite condiment to use, and I use it a lot! But I can only find it at Wholefoods Market…worth the trip☺ )


Spread your natural butter or olive oil in moderation on your bread, and toast. Flourless/Wholegrain bread is best when toasted.

Now combine the food staples listed above, and there you have it…A delicious way to lose weight!


For your info:
Flourless bread normally has only 15 grams of carbohydrates per slice, about 1 gram of fat, and it’s rich in fiber and other nutrients.

When you eat whole grains combined with lean protein, 30 grams of carbs is not the same as eating a different type of carbs, such as a piece of white bread (that is simple sugar), which has very little or no nutrient.

Whole Grains keep your insulin sugar levels stable through out the day. It does not spike up the insulin in your body such as eating foods containing simple sugar and little or no nutrients. Carbohydrates when consumed from whole grains such as Quinoa, or root vegetables such as the sweet potato….can and does help you lose weight!
The right foods will provide some necessary nutrients such as fiber and lean protein, to stave off hunger, and stabilize your moods.

So how many to eat?

It depends on the person, your lifestyle and how active you are.

An person who is not very active can eat 3 a day, combined with 2 protein shakes between meals, or by adding 2 other meals replacing the bread for salad, and or veggies.

And a person such as Physique competitor or a very active person can eat 5 sandwiches a day! And that would be me!

Until next time, and all the best!

Yenny Polanco
2010 IFBB Fitness OLYMPIA Competitor!
IFBB Fitness Professional competitor.