Nearly half of all adult Americans consume at least one sandwich per day. Still, many lifters shy away from fueling up with these handheld meals, fearing that all sandwiches will work against efforts to build muscle or stay lean. However, by selecting the right bread, using more inspired protein sources, and passing on fatty dressings and unnecessary add-ons like Kraft singles, you can construct a sandwich that makes it easier to pack on quality mass and titillate your taste buds. Sink your teeth into any of these five protein-packed sandwiches and you’ll see what we mean.
SEE ALSO: Build a Better Muscle-Building Burger
The Beet Goes On Salmon Sandwich
Serves 4 (pictured above)
Ingredients
2 small beets
2 tsp grapeseed or canola oil
1 lb salmon fillet
Salt and pepper
3/4 cup light sour cream
2 tbsp apple cider vinegar
1 tbsp prepared horseradish
1 garlic clove, minced
8 slices rye bread, toasted
1 mango, sliced
4 cups baby greens
Instructions
1. Preheat oven to 350°F. Peel and chop beets into 1-inch pieces. Toss with oil, and spread out on a baking sheet. Roast until tender, about 25 minutes. Remove from oven; let cool.
2. Place salmon on a greased baking sheet, and season with salt and pepper. Bake at 350°F until just cooked through in the middle, about 15 minutes. Gently break flesh apart. (Cooked salmon can be kept in the fridge for three to four days.)
3. Blend together cooked beets, sour cream, vinegar, horseradish, garlic, and salt to taste until just slightly chunky.
4. To assemble each sandwich, spread beet sauce on 2 slices of bread. Top 1 slice with 1/4 of the salmon, mango, and baby greens. Top with the other slice of bread.
The Macros
Calories: 523
Protein: 34g
Carbs: 46g
Fat: 24g
Chicken Satay Sandwich
Serves 4
Ingredients
½ cup rice vinegar or apple cider vinegar
2 tbsp sugar
1 tsp salt
1 large carrot, shredded
2 cups shredded red cabbage
2 scallions, thinly sliced
½ cup smooth peanut butter
2 tbsp low-sodium soy sauce
2 tsp Asian chili sauce, such as sriracha
Juice of ½ lime
4 whole-wheat buns, halved
2 cups sliced rotisserie chicken
½ cup cilantro
Instructions
1. Bring 1/2 cup water to a boil. Place vinegar, sugar, and salt in a heatproof bowl. Add boiled water, and stir until sugar has dissolved. Let cool, then stir in carrot, red cabbage, and scallions. Add more vinegar if vegetables are not completely submerged. Cover, and set aside to pickle for at least 1 hour.
2. Stir together peanut butter, soy sauce, chili sauce, and lime juice.
3. To assemble each sandwich, spread peanut butter mixture on a bun half. Top with ½ cup chicken, ¼ of the veggie mixture, and ¼ of the cilantro. Top with the other bun half.
The Macros
Calories: 455
Protein: 35g
Carbs: 35g
Fat: 21g
Curry Chickpea Salad
Serves 4
Ingredients
2 (15 oz) cans chickpeas, drained and rinsed
1 cup plain Greek yogurt
Juice of 1/2 lemon
2 tsp curry powder
1/2 tsp cayenne powder or chili powder
Salt
1/3 cup golden raisins
8 slices whole wheat bread
1 avocado, sliced
4 thick tomato slices
Instructions
1. Bring a large saucepan of water to a boil. Add chickpeas, and boil them for about 5 minutes or until their texture softens. This allows for better mashing.
2. Drain chickpeas. Place in a large bowl, and roughly mash with a potato masher or the back of a fork. Stir in yogurt, lemon juice, curry powder, cayenne powder, and a couple of pinches of salt. Stir in raisins.
3. To assemble each sandwich, place 1/4 of the chickpea mixture on a slice of bread. Top with 1/4 of the avocado slices and a slice of tomato. Top with another slice of bread.
The Macros
Calories: 506
Protein: 24g
Carbs: 75g
Fat: 14g
Citrus Pesto Beef Sandwich
Serves 4
Ingredients
1 tbsp grapeseed or canola oil
1 lb sirloin steak
Salt and pepper
4 cups baby greens
2 tsp extra-virgin olive oil
2 tsp balsamic vinegar
1/4 cup bottled pesto
8 slices sourdough bread
4 oz crumbled blue, Gorgonzola, or Roquefort cheese
2 oranges, peeled and segmented
Instructions
1. Heat grapeseed oil in a skillet over medium-high heat. Season steak with salt and pepper, place in skillet, and cook for 4 minutes per side for medium rare or until desired doneness. Let steak rest for 10 minutes, then slice thinly. (Cooked steak can be kept in the fridge for three to four days.)
2. Toss baby greens with olive oil, balsamic vinegar, and a pinch of salt.
3. To assemble each sandwich, spread 1 tbsp pesto on a slice of bread. Top with 1/4 of the steak slices, cheese, orange segments, and baby greens. Top with another slice of bread.
The Macros
Calories: 607
Protein: 35g
Carbs: 35g
Fat: 36g
Hawaiian Pizza Sandwich
Serves 4
Ingredients
1 tbsp grapeseed or canola oil
1 lb pork tenderloin, sliced into 1-inch-thick pieces
1/2 cup olive oil mayonnaise
1/2 cup chopped sun-dried tomatoes
2 tsp fresh thyme or oregano
Salt
8 slices sprouted bread
4 slices mozzarella, Swiss, or provolone cheese
4 pineapple rings
2 cups arugula
Instructions
1. Heat oil in a skillet over medium heat. Add pork slices, and cook until no longer pink, about 2 minutes per side. (Cooked pork can be kept in the fridge for three to four days.)
2. Stir together mayonnaise, sun-dried tomatoes, thyme, and a couple of pinches of salt.
3. To assemble each sandwich, spread tomato-mayo sauce on a slice of bread. Top with 1/4 of the pork slices, 1 slice of cheese, 1 pineapple ring, and 1/2 cup arugula. Top with another slice of bread.
The Macros
Calories: 637
Protein: 40g
Carbs: 34g
Fat: 37g