How to make a healthy sandwich that will fuel your gym workout

May 04 2016

, it’s safe to say they’re as popular as ever.

When it comes to nutritional value, however, sandwiches have earned themselves a bad reputation. But is this fair? Is it possible to create a healthy sandwich?

for their opinion, and they threw a few healthy sandwich recipes in for good measure!

Which is the most healthy type of bread?

A sandwich without bread… well it wouldn’t be a sandwich, would it? That said, it’s the bread that is largely to blame for the humble butty’s dubious reputation in health and fitness circles.

As Carly Tierney explains, the type of bread that you choose can make all the difference.

she commented.

“The first ingredient listed on the label will indicate how healthy it is. If it contains wheat flour or enriched bleached flour, this would imply that white flour was used. This should be avoided.

“If it contains whole wheat flour, you know it’s the healthiest choice.”

Which spreads are healthiest?

While the obvious choice would be to opt for one of the many popular low-fat spreads on the market, they may not be as healthy as you first thought.


However, Carly has suggested that you don’t actually need either. Not if you’re able to think outside the box, at least.

“We ultimately use spreads to add moisture - so why not try homemade guacamole, hummus or Greek yoghurt instead? All much healthier options.”

What’s the best sandwich filling for building muscle?

There are so many ways in which you can come unstuck by simply choosing the wrong fillings - turning your healthy pre-workout snack into a calorie-laden indulgence.

, thinks that what goes into your sandwich should be as nutritional as possible - without any faddy ingredients.

he remarked.

Carly is also a firm advocate of the benefits of lean protein and healthy fats.

she added.

Which fillings should be avoided?

, it seems that we have more choice than ever when it comes to healthy sandwich fillings.

While this trendy Cypriot cheese has clear health benefits, our experts have urged caution.

“Halloumi is a great source of protein. However, unlike meat and fish, it does have a high fat content, some of which is saturated.”

Meanwhile, Eddy believes we shouldn’t forget ingredients from closer to home that still provide the protein source you crave.

he commented.


What about sauces and dressings?

This is where the calories can really start to stack up.

Most dressings and sauces are packed with sugar, salt and unhealthy fats. Nobody wants a dry, bland sandwich, but make sure you know what lurks in your sauce. You wouldn’t want to undo all of your hard work in the gym for the sake of a heavily-processed dressing, would you?!

Carly added.

, always check the labels on your ingredients before you add them.

The best healthy sandwich recipes

So now it’s time to highlight a few healthy sandwich ideas that will pack a protein punch and provide enough carbohydrates to fuel your workout without forcing you to consume a load of calories.

Carly’s Mexican fuel booster

A healthy Mexican-themed sandwich


  • Whole wheat bread
  • A mix of veggies (cucumber, onion, tomato, peppers etc.)
  • Cooked black beans
  • Greek yoghurt
  • Avocado

The health benefits:

. Avocado is a great source of those healthy fats you’ve heard so much about.

Eddy’s banana and peanut butter sandwich

How to make a healthy sandwich


  • Brown bread
  • A banana
  • Peanut butter (unsalted)
  • A very thin layer of honey

The health benefits:

. It’s a fantastic source of protein, but make sure it’s natural. Some brands cram loads of sugar into their peanut butter.

Our avocado chicken sandwich

Healthy sandwich ideas


  • ¼ avocado
  • 2 tbsp of plain yoghurt
  • Handful of chicken (chopped)
  • Wholemeal bread
  • Handful of cherry tomatoes (chopped)
  • Sliced red onion

The health benefits:

They contain nearly 20 vitamins and minerals and are thought to be good for your heart.

Tip: Have you considered an open-top sandwich? It may sound obvious, but having an open-top sandwich allows you to cut back on the bread and focus more on the nutrient-rich fillings.

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