Here’s a high-protein, nutrient-packed recipe for an Egg Salad Sandwich on Whole-Grain Bread with a Side of Carrots.
This meal is perfect for bodybuilders or anyone looking for a balanced, muscle-friendly lunch that’s quick to prepare and full of flavor.
Ingredients
For the Egg Salad Sandwich:
- 2 hard-boiled eggs (peeled and chopped)
- 1 tbsp Greek yogurt (or light mayo)
- 1 tsp Dijon mustard (optional, for tanginess)
- 1/4 tsp garlic powder
- 1/4 tsp paprika
- Salt and pepper (to taste)
- 1 slice whole-grain bread (or 2 slices for a full sandwich)
- Optional add-ins: 1 tbsp chopped celery, 1 tbsp diced red onion, or a handful of spinach leaves
For the Side of Carrots:
- 1 cup carrot sticks (or baby carrots)
- 1 tbsp hummus (or your favorite dip, optional)
Instructions
1. Make the Egg Salad:
- In a small bowl, mash the hard-boiled eggs with a fork.
- Add Greek yogurt (or mayo), Dijon mustard (if using), garlic powder, paprika, salt, and pepper. Mix well until creamy.
- Stir in optional add-ins like celery, red onion, or spinach for extra crunch and flavor.
2. Assemble the Sandwich:
- Toast the whole-grain bread if desired.
- Spread the egg salad evenly on one slice of bread. Top with the second slice (if making a full sandwich) or enjoy it open-faced.
3. Prepare the Carrots:
- Wash and peel the carrots, then cut them into sticks. Serve with hummus or your favorite dip on the side.
Macros (Per Serving)
- Calories: ~300-350 kcal
- Protein: ~18-20g (from eggs and Greek yogurt)
- Carbs: ~30-35g (from bread and carrots)
- Fats: ~10-12g (from eggs and Greek yogurt)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Eggs provide complete protein for muscle repair and growth.
- Complex Carbs: Whole-grain bread offers fiber and sustained energy.
- Nutrient-Dense Veggies: Carrots are rich in beta-carotene, fiber, and vitamins.
- Quick and Easy: Perfect for meal prep or a post-workout snack.
Pro Tips
- Meal Prep: Hard-boil a batch of eggs at the beginning of the week for quick egg salads.
- Boost Protein: Add a slice of turkey or chicken breast to the sandwich.
- Lower Carbs: Swap whole-grain bread for lettuce wraps or serve the egg salad on a bed of greens.
- Extra Flavor: Add a sprinkle of fresh herbs like dill or chives to the egg salad.
Enjoy this simple, protein-packed meal to fuel your day and keep your diet on track! 🥪🥕🍳