This year I decided that I will once again make a larger effort to pack my lunch to work. These healthy meal prep sandwiches have been a total lifesaver and I quite literally eat them every day. By popular request, I’ve decide to share the recipe for these simple, easy, delicious AND healthy sandwiches. The ingredients can 100% be adjusted to your taste and I usually switch up the protein every week. My personal favorites are – tuna salad and curried chicken salad. This week, I decided to use ham because I had some leftover from making Korean Street Toast.
Here are the keys to getting that perfect cross section:
- Cut your vegetables super thin. For the cucumber, I cut them long-ways and then use a mandolin to shave them paper thin.
- When stacking your sandwich, lay all your veggies running vertical (long-ways) on your bread and make sure they are laying across the center of the bread. This way, when you cut into the sandwich, the veggies will get cut in half as well.
- Stack high and wrap TIGHTLY with saran wrap, bees wax or parchment paper. I’ve had the most success with saran wrap, but the other options work as well.
- Put dryer ingredients on the first layer of either side of the sandwich (carrots, sprouts, cabbage) to reduce sogginess.
I usually like to prepare all the veggies on Sunday and wrap the sandwiches the night before I eat them, but I’ve made the week’s sandwiches in advance before with minimal sogginess. For my bread I like to use multigrain bread from a Korean bakery called Tous Les Jours, but any bread works! My veggies of choice for my sandwiches are: lettuce, red onion, cucumber, carrot and avocado. Sometimes I’ll throw in some tomato, but I can usually do without.
Hope you give these meal prep sandwiches a try and if you’re more of a visual learner, go check out my Instagram where I filmed a short video tutorial!
Healthy Meal Prep Sandwiches
Ingredients
- 2 slices Bread I use multigrain bread
- 1/4 large Carrot Julienned
- 1/2 large Cucumber Halved long-ways and thinly cut
- 1/2 Avocado Cut into slivers
- 1/4 Red onion Thinly cut
- 1/4 head Green lettuce
- 2 servings Your choice of protein My top choices: 3 pieces of ham, 1 can of tuna salad, 3 egg salad
- 2 tsp Mayonnaise
- 2 tsp Dijon mustard
Instructions
- Spread mayo on one side and mustard on the other side of your two pieces of bread.
- For your first layer, add your lettuce that is chopped into 3" pieces. Top with your choice of protein, add avocado, chopped red onion, thinly cut cucumber (long ways), julienned carrot.
- Grab some saran wrap and put your sandwich on top. Tightly wrap the sandwich to compress it. Go around 2 times to ensure everything gets secured in place.
