I’m a huge fan of making a protein bomb sandwich several times a week cause cooking isn’t my thing. I go through phases where I can enjoy the kitchen but, more often than not, I’m looking for ways to stay the hell out of it.
#ProteinBomb Sandwiches are one of the ways I survive a busy week or weekend.
They’re fast, easy, budget friendly, portable, and protein packed which means it’s going to keep my physique, work, and family life goals better aligned.
(And don’t worry, if you can’t do a sandwich because you’re on the go or headed into a meeting and can’t eat a giant sandwich you can pack a helluva nutritional punch with our 14 Day #HotHealthyHappy Smoothie Reset.)
With that said, the whole idea behind this post is to make you less dependent on a set recipe and more in tune with the framework/formula/template so you are better able to satisfy the particular flavors you are wanting on any given day.
I can constantly come up with new protein bomb sandwiches (or smoothies) because I never limit myself to a recipe… I’m working w/ a formula…
here’s the #proteinbomb formula:
1. it starts with protein
Unlike other sandwiches, a #proteinbombsandwich is unique in the sense that the star of the show is the MEAT, not the bread. And while you could just slap on a burger patty and just move on, the whole point is variety while keeping the portability and convenience of a traditional sandwich.
So I start by deciding what flavors and what protein I want to eat that night. I am not necessarily on the hunt for a sandwich recipe.
— chicken pesto, pork tenderloin, chicken fajitas, hot wings, grilled shrimp etc. I’m going to google DINNER PROTEINS for my recipe base… not sandwiches!!! What I purchase to complement my sandwich directly relates to this protein… more on that later.
I’ll cook my proteins and put no less than 4 oz of meat for each sandwich I make… (I almost always do more… 5oz… and men, it goes without saying you guys will be loading 6-8!)
2. the stuffing
The veggies that you stuff your sandwich with are pulled directly from your protein recipe or desire.
So for example:
- buffalo style chicken gets carrots and celery
- chicken pesto gets tomatoes, arugula, spinach
- chicken fajitas gets onions, bell peppers, and mushrooms
If you want more veggies than what fits on the bread, no problem. That’s why the side salad was invented :)!!!
With that said, side salads are not very portable but each #ProteinBomb sandwich is filling enough that you can wait on more veggies til dinner or in a smoothie.
3. the secret sauce
Sandwiches need moisture to offset the dryness of the bread so, once again, your sauce will complement the flavor profile of the protein and flavor profile you’ve picked.
Pro Tip: if you need protein but need less “hunks of meat” you can sneak that protein in by mixing your sauce with some Greek Yogurt or cottage cheese.
Pro Tip: if you want to more moisture but your sauce packs a big time caloric punch fat free Greek Yogurt can help your sauce go farther too.
- Avocado + cottage cheese + salsa
- guacamole + greek yogurt
- greek yogurt w/ herbs
- have you tried Luisa’s Dips yet… add some Greek Yogurt and Taco Tuesday just got an upgrade!
4. the portability factor- bread!!
Yeah, I know. Bread has gotten a bad reputation and there is definitely a limit factor here if you want to keep this in a lean eaters style meal.
However there are so many amazing choices these days!
- flatout bread/wrap for my protein bomb sandwiches
- WASA crackers since they are crazy hardy and crunchy too.
- Cut da Carb wraps
- Joseph’s Lavash Wraps
You don’t need to wrap your protein in “just lettuce” to stay lean & mean!
And that’s it… coordinate those 4 things and almost without fail your macros and calories will come out with a 250-400 calorie monster sandwich slammed with 30-50g of protein.
And… not to worry, the #HotHealthyHappy Smoothie Reset will do the same! Truth be told, you’ve got TWO time and budget friendly meals already planned for you every day right here!!