It’s hard to beat the convenience of a sandwich, and if you make it right, the nutritiousness and flavor as well.
Don’t believe me? Well, you just need the right recipes!
For example, pack up an Avocado Tuna Salad Sandwich, which has red apple, celery and toasted walnuts, or a perfectly-balanced Broccoli, Green Bean & Chorizo Sandwich, made with a sloppy Joe-style mixture of sausage, veggies, and cheese seasoned with cloves and nutmeg.
Amazing sandwiches are made with amazing whole-grain bread, as well, and you’ll find all the usual suspects here–pita, ciabatta, or challah, to name a few.
So whip out your cutting board and dive into these sandwiches. Lunchtime will never be the same again!
Infuse new life into tired tuna fish salad with mashed avocado.
When it’s mixed right in, the tuna salad doesn’t look anything like the kind served in school cafeterias or questionable delis. Instead it’s bright and fresh in terms of appearance and flavor.
This tuna salad is also decked out with a little Waldorf salad inspiration: red apple, celery, and toasted walnuts.
404
Calories32 g
Protein33 g
Carbs17 g
Fat2 cans (6.4 oz. each) flaked light tuna
1 ripe avocado
1/2 cup chopped celery
1/2 cup chopped red onion
1/2 red apple, diced
1/4 cup walnuts, toasted and chopped
1 Tbsp. pickle juice
1 tsp. dried dill
1/2 tsp. Dijon mustard
1/4 tsp. ground cumin
Salt and freshly ground black pepper to taste
8 slices whole-wheat bread
Get the RecipeSometimes for breakfast all you need is toast, eggs, and protein. This awesome sandwich builds on that basic concept, taking it to the next level with a stellar combination of breakfast ingredients. An open-faced ham sandwich is topped with a fried egg and fresh chives.
What ties it all together is a dollop of blackberry jam on top.
317
Calories24 g
Protein33 g
Carbs9 g
Fat1 slice whole-grain bread, toasted
6 slices honey deli ham
1 large egg, fried medium
1 Tbsp. blackberry jam
1/4 tsp. salt
Sprinkle of freshly ground black pepper
Fresh chives, for garnish
Get the RecipeSometimes you want a sandwich to be like a protein delivery system that’s stuffed with meat, and it doesn’t matter if it’s “healthy.”
This is the sandwich you’re going to want when you’re indulging your inner carnivore. It’s hefty, it’s cheesy, and it’s stacked with corned beef. It’s not a light lunch by any means, but the kind of sandwich that makes you daydream about your next cheat meal.
680
Calories37 g
Protein37 g
Carbs44 g
Fat12 slices rye bread
2 lbs. corned beef, sliced medium thickness
8 slices Swiss cheese
1 lb. sauerkraut, drained
1 Tbsp. extra-virgin olive oil
1 cup vegannaise
1/2 tsp. paprika
1/2 tsp. black truffle oil
3 Tbsp. minced onion
1 Tbsp. horseradish
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Get the RecipeTo boost the macros of this elaborate sandwich, use protein waffles.
Mix together a scoop of vanilla whey protein, an egg, an egg white, and a teaspoon of baking powder. Finish the protein waffle batter with your sweetener of choice, such as a packet of stevia, and enough water to make it a good consistency. Then use the batter in your waffle iron as usual.
672
Calories40 g
Protein58 g
Carbs33 g
Fat4 whole-grain waffles
1/2 cup (2 oz.) shredded Swiss cheese
1/4 lb. shaved honey-baked ham
1/4 cup raspberry jam
1/4 lb. shaved turkey
2 large eggs
1/4 cup milk
2 Tbsp. butter, melted
Get the RecipeThis isn’t just any turkey sandwich. It’s Chef Tom Colicchio’s turkey sandwich, which means it delivers next-level flavor with fresh sage, bacon, avocado, and balsamic onion marmalade piled onto ciabatta bread.
Top Chef judge Tom Colicchio rose to fame as the co-founder of Gramercy Tavern in NYC, but now also has a casual restaurant called Craft that specializes in sandwiches. For more out-of-this-world sandwiches, pick up the ‘wichcraft coobook.
754
Calories96 g
Protein29 g
Carbs31 g
FatBalsamic Onion Marmalade:
1 Tbsp. vegetable oil
4 medium onions, thinly sliced
Salt and freshly ground black pepper to taste
1/3 cup granulated sugar
2/3 cup balsamic vinegar
Turkey Sandwich:
6 fresh sage leaves
1 boneless turkey breast (about 3 lb.)
2 Tbsp. unsalted butter, softened
Salt and freshly ground black pepper to taste
12 slices bacon
4 ciabatta rolls
1/2 cup balsamic onion marmalade
1 ripe avocado, pitted and sliced
4 Tbsp. mayonnaise
Get the Recipe'wichcraft: Craft a Sandwich into a Meal--And a Meal into a Sandwich
By Tom Colicchio
"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowWhen you think of a meatball sub, you probably envision a sandwich smothered in mozzarella and marinara. But they can be made of anything, and this Asian-inspired version is not only healthier but maybe more even flavorful than classic Italian meatballs.
They’re seasoned with cumin, coriander, and smoked paprika and topped with spicy Monterey Jack cheese and pineapple coleslaw.
767
Calories52 g
Protein80 g
Carbs30 g
FatTurkey Meatball Sub:
2 Tbsp. extra-virgin olive oil
1 onion, diced
2 cloves garlic, minced
1/2 tsp. smoked paprika
1 tsp. cumin
1 tsp. ground coriander
1 lb. extra-lean ground turkey
1/4 bunch fresh cilantro, chopped
4 French-style rolls, split and toasted
4 slices Monterey Jack cheese with jalapeno
1 avocado, pitted and thinly sliced
Coleslaw:
2 head baby bok choy, trimmed and thinly sliced
1 cup shredded red cabbage
1 cup fresh pineapple, chopped
1 Tbsp. apple cider vinegar
1/2 Tbsp. pure honey
1/2 red Thai chili pepper, deseeded and diced
Get the RecipeThis sandwich is for the BBQ lovers.
Pork gets marinated in molasses, fresh habanero peppers, and spices like cumin. Then it’s slow-roasted in the oven for two hours.
After that, it’ll be fork-tender so it’s ready for some incredible sandwiches that aren’t tough or chewy.
664
Calories32 g
Protein71 g
Carbs25 g
FatPulled Pork:
1 lb. pork shoulder blade roast
2 Tbsp. molasses
1/2 cup water
1–2 red habanero peppers, destemmed and cut into 4 pieces
2 tsp. cumin seeds
2 tsp. fennel seeds
1 small onion, finely chopped
1 Tbsp. paprika
1/2 tsp. freshly ground black pepper
1 tsp. brown sugar
1 Tbsp. salt
1 tsp. yellow mustard seeds
Molasses Rum BBQ Sauce:
2 cups low-sodium chicken broth
1/3 cup rum
4 Tbsp. molasses
1 large tomato, finely chopped
1 small yellow onion, finely chopped
3 cloves garlic, minced
1/2 Tbsp. sunflower oil
Sandwiches:
4 whole-wheat sandwich rolls
1 cup prepared coleslaw
Get the RecipeForget everything you know about chicken salad. This is infused with Asian flavors, and it doesn’t require a trip to the specialty grocery store.
You’ll need plain shredded chicken, of course, which can be made in a slow cooker. In a separate bowl, stir together the satay sauce of peanut butter, chili sauce, liquid aminos, and red pepper flakes. Pour it over the shredded chicken, and spoon it onto whole-wheat bread for a healthy chicken salad sandwich.
350
Calories34 g
Protein55 g
Carbs11 g
Fat2 Tbsp. peanut butter (or tahini)
2 Tbsp. sweet chili sauce
1 Tbsp. liquid aminos
1 Tbsp. chopped peanuts (optional)
1 tsp. red pepper flakes
1 tsp. coconut palm sugar (or other sweetener)
1 Tbsp. coconut milk
2 cups shredded chicken
4 slices whole-wheat bread
Get the RecipeThe simple grilled cheese you’ve loved since childhood can be upgraded to a fancy sandwich with just a couple ingredients.
It helps to start with good bread – none of that tasteless Wonder stuff. Then this grilled cheese becomes sweet and savory with a combo of cheddar, apples, and pumpkin. Fresh arugula adds a bit of bite, or for a milder flavor, substitute baby spinach.
557
Calories17 g
Protein67 g
Carbs26 g
Fat4 slices challah bread
1 small pumpkin
1/2 gala apple, thinly sliced
1/4 cup (2 oz.) sharp cheddar, sliced or shredded
1/2 cup baby arugula
2 Tbsp. butter
Get the RecipeThis open-faced tuna sandwich is all dressed up. Along with mayo and mustard, the tuna salad has white beans, green onion, and cornichons (those awesome mini pickles). Then it’s layered on the bread with a generous amount of hummus and a handful of sliced radishes.
The result is a sandwich that tastes like it’s from a gourmet deli – with just 2 grams of saturated fat.
357
Calories27 g
Protein36 g
Carbs12 g
Fat1 can (7 oz.) albacore tuna in oil
2 Tbsp. minced celery
1/2 Tbsp. sliced green onion
1 Tbsp. minced cornichons
1 Tbsp. fresh lemon juice
1 Tbsp. mayonnaise
1 Tbsp. reserved oil from tuna
1/2 tsp. Dijon mustard
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
1/4 cup cannellini beans
8 slices whole-wheat bread
1/2 cup hummus
1/2 cup sliced radishes
Get the RecipeThis sandwich satisfies like peanut butter and jelly, but it does it with two kinds of fresh fruit. And it’s not just filling because of the bread and avocado.
There are also several kinds of cheese – anything creamy and/or mild will work, and you can stick it under the broiler if you’d rather it be a toasty, melty fruit and cheese sandwich.
317
Calories21 g
Protein30 g
Carbs17 g
Fat2 slices whole-wheat bread, toasted
1 wedge creamy garlic and herb cheese (such as Laughing Cow)
1/4 avocado, mashed
1/4 cup sliced strawberries
1 Tbsp. reduced-fat feta
1 slice reduced-fat Swiss cheese
1/2 Tbsp. balsamic vinegar
Get the RecipeIf peanut butter and jelly sandwiches are too sweet for you, here’s a grown-up alternative. Rather than slathering on sugary fruit preserves, this peanut butter sandwich adds a fresh ingredient that’ll surprise you.
But the combination of basil and peanut butter makes sense when considering the great Thai dishes like chicken satay and of course pad Thai.
360
Calories17 g
Protein35 g
Carbs18 g
Fat2 slices whole-wheat bread
2 Tbsp. natural peanut butter
Handful of fresh basil
1 tsp. pure honey, for drizzling
Get the RecipeEnjoy the comfort-food flavors of Buffalo chicken in a lean panini. It has an awesome sauce made of sour cream and blue cheese. Once you try it, you’ll want to whip it up for every kind of sandwich from turkey to roast beef.
The chicken breast is cooked in hot sauce with just enough butter, and then it’s pressed between sourdough bread on a grill pan so everything meld together for a perfect bite.
530
Calories47 g
Protein45 g
Carbs16 g
Fat1/4 cup fat-free sour cream
1/2 cup (2 oz.) crumbled blue cheese
2 Tbsp. hot sauce
1 Tbsp. butter, melted
1 tsp. red wine vinegar
Cooking spray
1 lb. boneless skinless chicken breasts, pounded to 1/2” thickness
1/3 cup thinly sliced celery
8 slices whole-wheat sourdough bread
Get the RecipeTo make Cuban sandwiches, you’re going to need a heap of succulent roast pork. And the easiest way to cook it at home is with a Crock Pot.
Brown it on all sides in a skillet with a sliced onion, and then transfer it to the slow cooker. Add a tomato-citrus blend and chopped pickles. Then leave it all to cook for several hours, depending on the heat level.
You can start this in the morning or the afternoon to work around your schedule.
519
Calories44 g
Protein37 g
Carbs22 g
Fat1 Tbsp. oil
1 1/2 lb. lean boneless pork roast
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 onion, thinly sliced
1 can (6 oz.) tomato paste
1/2 cup orange juice
1/2 cup diced pickles
Juice and zest of 1 lime
8 soft potato rolls
8 slices Swiss cheese
8 slices deli ham
8 dill pickles
Mustard to taste
Get the RecipeWhen you want to balance healthy ingredients with a meaty sandwich, this is the one to make. You can substitute some of the ingredients, like using Monterey Jack instead of Manchego cheese, or pork chorizo rather than turkey.
No matter what, this sloppy Joe-style sandwich will be a home run with the combo of veggies, sausage, and cheese seasoned with nutmeg and cloves. The flavors are impressive even though it’s easy to cook the green beans, broccoli, and sausage, then toast the sandwich in the oven.
584
Calories31 g
Protein60 g
Carbs25 g
Fat1 medium head broccoli
1/4 lb. string beans
1 link turkey chorizo
2 links turkey sausage
1 clove garlic
4 slices rustic bread
1/4 cup (1 oz.) grated Parmesan
2 slices Manchego cheese (or Monterey Jack)
2 slices Chihuahua cheese (or mild white cheddar)
Get the RecipeThis sandwich makes an awesome steak breakfast, steak lunch, or steak dinner. And like the deviled eggs inside, it could make a great snack too, especially if you’re following a high-calorie meal plan to gain muscle.
This is so easy it hardly needs a recipe. Throw some skirt steak on the grill or in a hot skillet. Meanwhile, chop up boiled eggs with grainy mustard, a bit of mayo, and Worcestershire sauce. Stuff the steak and eggs into a toasted pita with greens, and wolf it down.
431
Calories35 g
Protein37 g
Carbs16 g
Fat3 oz. skirt steak, grilled
1 hard-boiled egg
1 tsp. Dijon mustard
1 tsp. mayonnaise
Dash of Worcestershire sauce
Handful of arugula
1 whole-wheat pita, lightly toasted
Get the RecipeThis sandwich is perfect for winter with sweet potatoes, lentils, and kale. Think of it as a vegetable sandwich baked into a pita pocket.
Not only are they an awesome made-from-scratch meal, but these lentil pitas are convenient too. They travel well and can be enjoyed heated or at room temp. Any leftovers can be individually wrapped and stashed in the freezer.
494
Calories13 g
Protein83 g
Carbs13 g
FatDough:
1 cup warm water
2 tsp. active dry yeast
1 1/2 cups whole-wheat flour
1 1/2 cups all-purpose flour
1 1/2 tsp. salt
3 Tbsp. extra-virgin olive oil, divided
Filling:
3 small sweet potatoes, scrubbed clean
2 Tbsp. extra-virgin olive oil, divided
1 medium yellow onion
2 cloves garlic, minced
1 tsp. ground cumin
1/2 tsp. ground cinnamon
1/2 tsp. ground allspice
1/2 cup French green lentils, rinsed
2 cups water
1/2 bunch kale, stems and tough ribs removed
1/2 tsp. salt
Get the RecipeA vegetarian sandwich can be incredibly filling. Take this one, for example, which is one part Louisiana po’ boy and one part Italian eggplant parm.
There’s no Parmesan in the recipe, but the eggplant is sliced into rounds and coated in a thick cornmeal batter. After it bakes in the oven, the cayenne-spiced eggplant gets served up on a hoagie with marinara, lettuce, and tomato.
311
Calories11 g
Protein61 g
Carbs4 g
Fat1 large eggplant (about 1 1/4 lbs.)
3/4 cup unsweetened almond milk
1/2 cup cornmeal
1/4 cup brown rice flour
1 Tbsp. lemon juice
1 tsp. garlic powder
1 tsp. salt
1/2 tsp. onion powder
1/4 tsp. ground cayenne (or more to taste)
1/4 tsp. freshly ground black pepper
5 whole-wheat hoagie rolls
Get the RecipeCucumber slices can make a great sandwich, but they tend to be served as a snack instead of a meal because they cucumbers are so low-calorie.
This recipe switches things up by using cucumber slices instead of bread, so there’s still a tasty sandwich filling of meat and cheese. This is a great alternative if you’re going grain-free or cutting back on bread.
204
Calories22 g
Protein5 g
Carbs11 g
FatThis club sandwich has been updated, so it’ll satisfy cravings for classic flavors as well as culinary trends.
It still starts with thinly sliced turkey, crispy bacon, and rye bread with a touch of Dijon mustard. What takes it to the next level is cooking the onions and Swiss chard together in a skillet. It only takes about 10 minutes to upgrade this sandwich with two simple ingredients.
355
Calories19 g
Protein39 g
Carbs14 g
Fat8 slices bacon
1 Tbsp. extra-virgin olive oil
1 small onion
1 Tbsp. Dijon mustard
1/2 bunch Swiss chard
Salt and freshly ground black pepper to taste
8 slices rye bread
1/2 lb. deli turkey
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Learn which muscles to train together and the best exercises for each body part.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
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You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
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Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
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Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
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