High protein sandwich

 

Step 1:

Start with whole wheat.

Whether you’re choosing bread, wrap, or pita, go with a whole wheat option. Whole wheat is packed with fiber to keep you full longer and provide long-lasting energy.

Calorie saving tip: To reduce calories, try an open sandwich, or swap out your bread for veggie leaves to make a wrap instead.

Step 2:

Select a lean protein.

A protein-packed sandwich can help you feel more satiated and keep your hunger at bay for longer after a meal. When making a high-protein sandwich, opt for lean options like chicken breast and tuna. If you’re choosing cold cuts, aim for nitrate free, low sodium options.

Here are some lean protein options to choose from:

• Boneless, Skinless, Chicken Breast

• Canned Tuna or Salmon

• Low Sodium Turkey Breast

• Black Bean Burger Patty

Time saving tip: Shred up a rotisserie chicken from the grocery store or get canned chicken, salmon, or tuna that come pre-cooked and ready to go.

Step 3:

Bulk up your sandwich with fiber-packed veggies.

Sandwich veggies can go beyond the standard tomato and lettuce. Play with a variety of options to get different flavors, nutrients, vitamins, and minerals. This is a great strategy to add variety to your lunches.

Veggies to try:

• Arugula

• Sprouts

• Baby Spinach

• Sliced Cucumber

• Bell Peppers

• Red Onion

Time saving tip: Pre-cut your veggies over the weekend and save them in pre-portioned snack bags to assemble the day that you’re eating the sandwich.

Step 4:

Lastly, add moisture and flavor with a healthy flavor booster instead of condiments.

Condiments are a great way to bring flavor to your sandwich, but opt for healthier options instead of ketchup and barbecue sauces, which are high in fat, sugar, and sodium. For a healthier alternative, try the following:

• Avocado or Guacamole

• Pesto

• Hummus

• Caramelized Onion Jam

• Fruit

• Jams

• Sun-dried Tomatoes, Capers and/or Olives

• Add an egg with a runny yolk for an additional source of protein and healthy fats.

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To prevent adding additional calories to your sandwich, make sure you’re using the right amount of ingredients. Check your plan to see the serving size you’ll need for your calorie goal.