High Protein Sandwiches: 10 Different Recipes

Sandwiches can be a convenient food for any time of the day! They are easy to prepare and require less time. You can fill them with chicken, eggs or vegetables to get your daily dose of protein, which is essential for the growth, repair and maintenance of the body. If you are looking for ways to lose weight, you should make sure that protein is an important part of your diet. It can contribute to weight loss, thanks to its satiating effect. So, prepare high protein sandwiches with the help of these healthy recipes for weight loss.

How much protein do we need?

Protein needs vary based on age, gender, and activity level. The United States Centers for Disease Control and Prevention recommends 46 grams of protein per day for women. “Athletes, pregnant women and older adults all need more protein intake for muscle maintenance and growth,” says the dietitian The Kadam PratikshaSo, tailor your protein intake to your needs to ensure optimal health.

According to the UK Research Institute, beans, fish, legumes, eggs and poultry are good sources of protein. National Health Service Animal protein sources 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 the essential amino acids. Plant-based protein sources include legumes, tofu, tempeh, and quinoa, as well as nuts and seeds.

High Protein Sandwich Recipes For Weight Loss

High protein diets which contain 1.2 and 1.6 g of protein, may lead to 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

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

Method

• Combine garlic, lemon juice, and oil in a large bowl to make marinade.
• Add the chicken and let it marinate for an hour.
• Once ready, grill the chicken until fully cooked.
• Add the avocado and layer it with the fresh spinach on the whole wheat bread.

2. Tuna Salad Sandwich

Ingredients

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

Method

• Mix the tuna with the yogurt until you get a creamy consistency.
• Add celery and onions for a crunchy bite.
• Spread this mixture on two slices of multigrain bread and enjoy a nutritious meal, low calorie meal.

3. Whole wheat turkey wrap

Ingredients

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

Method

• Take the turkey breast slices and place them on the piadina.
• Add cheese and spinach.
• Roll the wrap tightly for a portable protein meal.

4. Egg Salad Sandwich

Ingredients

• 2 eggs
• 2 tablespoons Greek yogurt
• 1 teaspoon mustard
• 1 tablespoon 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 the Greek yogurt, mustard and chives.
• Spread this mixture on whole wheat bread.

5. Tofu and vegetable sandwich

Ingredients

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

Method

• Mix garlic, oil and lemon juice to prepare the marinade.
• Marinate tofu and grill until golden brown. Grill peppers and zucchini.
• Spread hummus on a baguette and top with a layer of grilled tofu and vegetables for a tasty and nutritious meal.

6. Bagel with cream cheese and smoked salmon

Ingredients

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

Method

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

7. Quinoa and Black Bean Wrap with Lettuce

Ingredients

• 1/4 cup quinoa
• 1/4 cup boiled black beans
• 2 tablespoons of corn
• 2 tablespoons of sauce
• 1 whole wheat piadina

Method

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

8. Turkey, Bacon and Egg Sandwich

Ingredients

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

Method

• To start your day with a protein boost, cook turkey bacon until crispy, then scramble eggs.
• Arrange the bacon, eggs and spinach on the bread.

9. Grilled Vegetables and Hummus Sandwich

Ingredients

• 1/4 courgette
• 1/4 cup sliced ​​bell peppers
• 1/4 onion
• 2 tablespoons hummus
• 2 slices of whole wheat bread

Method

• Grill the zucchini, peppers and onion until tender.
• Spread hummus on whole wheat bread and arrange grilled vegetables on top for a healthy and satisfying sandwich.

10. Almond Butter Banana Sandwich

Ingredients

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

Method

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