Dig into high-protein sandwiches: 10 healthy recipes

Sandwiches can go-to food for anytime of the day! They are are easy to make and less time consuming. You can fill them up with chicken, eggs or vegetables to get your daily dose of protein, which is crucial for the body’s growth, repair and maintenance. If you are looking for ways to lose weight, you should make sure protein is a major part of your diet. It can contribute to weight loss, thanks to its satiety effect. So, make high-protein sandwiches with the help of these healthy recipes for weight loss.

How much protein do we need?

Protein requirements differ based on age, gender, and physical activity level. The US Centers for Disease Control and Prevention recommends 46 grams of protein per day for women. “Athletes, pregnant women, and older adults all require higher protein intake for muscle maintenance and growth,” says dietitian Pratiksha Kadam. So, adjust protein intake based on your needs to ensure optimal health.

Beans, fish, pulses, eggs, and poultry are good sources of protein, according to the UK’s National Health Service Protein sources from animals include lean meats, such as chicken and turkey, fish, eggs, and dairy products, including milk, cheese, and yogurt. These sources contain complete proteins with all essential amino acids. Plant protein sources include legumes, tofu, tempeh, and quinoa, as well as nuts and seeds.

Recipes for high-protein sandwiches for weight loss

High-protein diets that consist of 1.2 and 1.6 g protein, can provide improvements in appetite, and weight management, according to a study published in The American Journal of Clinical Nutrition in 2015.

So try these high-protein sandwich recipes:

1. Grilled chicken and avocado sandwich

Ingredients

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• 100 grams of chicken breast
• 1 garlic clove (crushed)
• 2 tablespoons of lemon juice
• 2 tablespoons of olive oil
• Half ripe avocado
• 1/2 cup of fresh spinach
• 2 slices of whole grain bread

Method

• Mix the garlic, lemon juice, and oil in a big bowl to prepare marinade.
• Put the chicken in it and marinate for one hour.
• Once it is done, grill the chicken until thoroughly cooked.
• Add avocado and layer it along with fresh spinach on whole grain bread.

2. Tuna salad sandwich

Ingredients

• 100 grams of tuna
• 2 tablespoons of Greek yogurt
• 2 tablespoons of finely chopped celery
• 1 tablespoon of finely chopped onions
• 2 slices of multigrain bread

Method

• Combine tuna with yogurt to get a creamy texture.
• Add celery and onions for a crunchy bite.
• Spread this mixture on two slices of multigrain bread, and enjoy a nutritious, low-calorie meal.

3. Whole wheat turkey wrap

Ingredients

• 100 grams of turkey breast slices
• 1 whole wheat wrap
• 1 slice of low-fat cheese
• 1/2 cup of spinach

Method

• Take turkey breast slices and place them on the wrap.
• Add cheese and spinach to it.
• Roll up the wrap tightly to make it a portable and protein-rich meal.

4. Egg salad sandwich

Ingredients

• 2 eggs
• 2 tablespoons of Greek yogurt
• 1 teaspoon of mustard
• 1 tablespoon of finely chopped chives
• 2 slices of whole wheat bread

Method

• Start by boiling and chopping the eggs.
• In a bowl, mix the chopped eggs with Greek yogurt, mustard, and chives.
• Spread this mixture over whole wheat bread.

5. Tofu and veggie sandwich

Ingredients

• 100 grams of tofu
• 1 crushed garlic clove
• 2 tablespoons of lemon juice
• 2 tablespoons of olive oil
• 1/2 cup of bell peppers and zucchini
• 2 tablespoons of hummus
• 1 baguette

Method

• Combine garlic, oil and lemon juice to make marinade.
• Marinate tofu in it, and grill it until golden brown. Grill bell peppers and zucchini.
• Spread hummus on a baguette, and layer the grilled tofu and vegetables on top for a flavourful, nutritious meal.

6. Cream cheese and smoked salmon bagel

Ingredients

• 1 bagel
• 2 tablespoons of low-fat cream cheese
• 50 grams of smoked salmon
• 1/4 of a cucumber (thinly sliced)

Method

• Take the bagel and spread cream cheese over both halves.
• Top with smoked salmon and cucumber to make the sandwich, which will provide a balanced combination of protein, healthy fats, and fiber.

7. Quinoa and black bean lettuce wrap

Ingredients

• 1/4 cup of quinoa
• 1/4 cup of boiled black beans
• 2 tablespoons of corn
• 2 tablespoons of salsa
• 1 whole wheat wrap

Method

• Start by boiling quinoa until tender.
• In a bowl, mix the cooked quinoa with boiled black beans, corn, and salsa.
• Spoon this mixture onto a whole wheat wrap and fold it up for a nutritious, plant-based breakfast.

8. Turkey, bacon and egg sandwich

Ingredients

• 2 slices of turkey bacon
• 2 eggs
• 1/4 cup of spinach
• 1 whole wheat bread

Method

• For a protein-packed start to the day, cook turkey bacon until crispy then scramble eggs.
• Layer the bacon and eggs with spinach on the bread.

9. Grilled vegetables and hummus sandwich

Ingredients

• 1/4 of a zucchini
• 1/4 cup of sliced bell peppers
• 1/4 of an onion
• 2 tablespoons of hummus
• 2 slices of whole grain bread

Method

• Grill zucchini, bell peppers, and onion until tender.
• Spread hummus on whole grain bread and layer the grilled veggies on top to make a satisfying and healthy sandwich.

10. Almond butter and banana sandwich

Ingredients

• 2 tablespoons of almond butter
• 2 slices of whole grain bread
• 1 banana (thinly sliced)
• 1 teaspoon of chia seeds

Method

• Spread almond butter on whole grain bread.
• Top with banana, and sprinkle chia seeds over the fruit for a boost of protein along with energy, fiber, and healthy fats.