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The Best Protein-Packed Sandwiches to Satisfy Your Hunger and Keep You Lean

If she’d known how ripped these powerhouse combos could get you, Mom would have made them for you herself.
The Best Protein-Packed Sandwiches to Satisfy Your Hunger and Keep You Lean
William and Susan Brinson

No marshmallow fluff with the crusts cut off or American cheese on Wonder Bread is going to get you strong or keep you lean. So it’s time to leave all those childhood slabs of processed crap back where they belong—at the bottom of your sixth-grade locker. In their place, put these healthy, protein-packed, still-delicious sandwiches you can eat every day, any time of day, with a clear conscience. Your inner kid will thank you. 

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Makes: 1 Serving

1 tbsp olive oil
1 tbsp grass-fed butter
4 oz grass-fed lean steak​​
Salt and black pepper to taste
4 spears of asparagus
2  tbsp goat cheese
3  tbsp Greek yogurt
1⁄2  tsp dried rosemary
1⁄2  tsp dried thyme
2 slices sprouted grain bread

1)  Place a medium saucepan on medium- high heat and add the olive oil and butter. Season the steak with salt and pepper, then add to the pan. Sear on each side and cook until desired done-ness. Transfer from pan to a plate and let cool for 10 to 15 minutes before slicing diagonally against the grain.
2)  While the steak cooks, boil a small pot of water. Add the asparagus and blanch for 3 to 4 minutes.
3)  In a small mixing bowl, add the goat cheese, yogurt, rosemary, and thyme. Mix until a smooth paste forms. Smear the herbed goat cheese mixture liberally on each piece of bread.
4)  Add the steak slices on one half of bread, then top with the blanched asparagus and combine the halves to form a sandwich. Lightly drizzle olive oil on the outside of each piece of bread. Press in a panini maker, or toast in a cast-iron skillet and apply pressure with a spatula to make it panini-like.

NUTRITION (Per-Serving)
512 calories
41g protein
40g carbs
21g fat 

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Makes: 1 Serving

2 slices smoked bacon
4 oz rotisserie chicken breast, shredded
1  tbsp nonfat Greek yogurt
2  tbsp Dijon mustard
2 tsp honey
1⁄4 cup diced red onion 
1⁄2 tsp garlic powder 
Pinch of salt
Pinch of black pepper
1 large whole wheat pita
1⁄2 cup mixed baby greens
1⁄2 tomato, sliced

1) Preheat the oven to 400°. Line a sheet pan with the bacon and bake 15 to 20 minutes until crispy. (If you’re too impatient to wait for the bacon to bake, cook it in the microwave by placing on a paper-towel-lined plate, then topping with another paper towel; cook for 6 to 8 minutes.)
2) Meanwhile, in a medium mixing bowl, add the shredded rotisserie chicken, yogurt, mustard, honey, red onion, and seasonings. Toss until well combined.
3) Lightly heat the pita in the microwave to soften. Cut it in half and stuff with the honey-mustard chicken, baby greens, and tomato slices, and add one bacon strip to each half.

NUTRITION (Per-Serving)
615 calories 
46g protein
56g carbs
23g fat

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Makes: 1 Serving

2 tsp white vinegar
1  tsp salt
2  large eggs
1 whole-grain English muffin
Ripe avocado 
1⁄2 lemon
3 oz smoked salmon 
Pinch of black pepper
Diced scallions, for garnish

1) Fill a large saute pan with two inches of water, the vinegar, and salt. Bring to a boil, then reduce to medium-low heat. Crack each egg into its own small bowl and then slowly tip one egg at a time into the simmering water. Cook until the whites are firm and the yolk is soft but runny, about 3 to 4 minutes. Remove each egg with a slotted spoon and rest on a plate.
2) While the eggs cook, halve and toast the muffin. Spread the avocado on each toasted half—it should be ripe enough to spread easily. Squeeze fresh lemon juice on top.
3) Add two slices of smoked salmon to each muffin half. Top with a poached egg on each. Sprinkle with salt and pepper and garnish with diced scallions if desired.

NUTRITION (Per-Serving)
583 calories
45g protein
38g carbs
28g fat 

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Makes: 1 Serving 

4 oz can albacore tuna, packed in olive oil
1⁄2 avocado
Juice from 1⁄2 lemon
Garlic powder to taste
Salt (Himalayan if possible) to taste
White pepper to taste 
2 tbsp unsweetened dried cranberries
2 tbsp toasted almond slivers
4 Bibb lettuce leaves

1)  Rinse the tuna thoroughly. In a medium mixing bowl, add the tuna, avocado, lemon, and seasonings. Mix and mash with a fork.
2)  Add the dried cranberries and toasted almonds to the bowl and gently fold in.
3)  Divide a scoop of tuna mixture into each Bibb leaf, roll it up, and add a small toothpick to hold in place for easier serving. 

NUTRITION (Per-Serving)
367 calories
37g protein
13g carbs
19g fat  



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