Healthy Recipes

Bread Winners: Tasty Sandwiches to Pack on Muscle and Stay Lean

Add these supremely delicious and hearty sandwich creations to your training diet to break out of the lunchtime blahs.

by MS, RD

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)


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 


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

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