The Guide to Prepping The BEST Sandwiches For Amazing Lunches

meat & seafoodlunchdinnervegetariansandwich recipes

Dec 21

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**Sandwiches & wraps** are a staple lunch food item! They’re so easy to make and can be mixed and matched to suit any tastes and diet! You’ll never wonder what to make for lunch again, and you’ll certainly never be bored. Here are 5 scrumptious and simple recipes that you’ll have on rotation in your weekly meal plan!

I’ve heard time and time again that lunch is the hardest meal for people to plan. You want something that’s filling and tasty, and ideally that doesn’t take too much effort to make! Whether you need lunch to take to school or work, or you’re at home and just need to eat something because it’s lunchtime, don’t make lunch a burden on yourself! Even though a sandwich a day may seem daunting and boring to you, I’m here to tell you that it’s not!

Forget the misconception of a bland ham sandwich to take on the go in your disgusting brown paper bag, being laughed at by the other kids or co-workers. No, that’s not what we’re about here! If you follow this guide to perfecting your sandwich and wrap game, then you’ll come into work or school with a sandwich or wrap that looks and tastes so scrumptious, everyone will think you picked it up from a deli.

If you’re following me on Instagram - which you should be doing to see some sneak peaks to upcoming recipes and be a part of fun kitchen experiments - you’ve seen that for the past several months I’ve been hooked on creating some delicious sandwiches and wraps for quick but really awesome lunches! I’ve received so much positive feedback sharing these stories and reels on my page, as much as I’ve been told that watching me make sandwiches and wraps is therapeutic and is part of some followers’ daily routines! Who would have thought?

While I’m truly flattered by the support, I realized that I really should be sharing what I’ve been making and narrow down some of my favourites! The only issue was that I’ve done so many variations, probably over 50 at this point, that the permutations got so high I really can’t remember what I’ve done! Plus, there’s just too much to choose from!

As you’ll see in the video below, I raided my fridge with everything I had. As I do authentically in my stories and reels, I made 5 different recipes on the spot, all in one go. At the time of filming, I had no clue what I was going to do. But the principles to making a fantastic sandwich never change. I’ll be sharing what I typically do - almost subconsciously at this point - when I prepare my sandwiches and wraps, and I’ll be sharing some tips so that you make next level gourmet sandwiches! Save the trip to the deli or sandwich shop and instead make your own epic sandwiches and wraps. The possibilities really are endless, so you won’t actually be having the same lunch every single day. Ready? Let’s begin!

Why Make Sandwiches?

Sandwiches can be so overlooked. You may think of a classic peanut butter and jelly sandwich, a tuna sandwich, or an egg salad sandwich. These classics never fail, but what about those picture perfect sandwiches you see at health food shops or at the deli? Those are some quite involved sandwiches, you may think! How do I make my sandwiches so picture perfect? I get comments about how my sandwiches and wraps look so well-made. Of course, these sandwiches are also super delicious! Well, to have a tasty and aesthetically-pleasing sandwich right from your kitchen really isn’t that hard. I’m here to show you exactly what to do!

But first, let’s go over why you should consider making sandwiches and wraps - to meal prep or make fresh on the spot - in the first place:

Use up what you have in the fridge: Sandwiches are basically my number one option when I’ve got to clean up the fridge! When I know that some veggies or a sauce is about to go bad, what do I do? Make a sandwich or wrap of course! Sometimes I’ll explicitly plan out a sandwich or wrap that I’m feeling like, but usually I just take a look in the fridge and see what I need to finish. This is a great way to dump in everything that’s about to expire and eliminate food waste in a super easy and tasty way!

Customizable: You may see the five recipes I listed below and get inspired. That’s awesome! You can definitely do exactly what I’m doing, or you can mix and match between the other four. In the past several months, I don’t think I’ve followed the exact same method more than once! Just do what you’re craving and what you have in the moment, and you’ll be amazed at the creativity!
Easy and fast: The time to prepare your sandwich may vary depending whether or not you’re heating it up or if you’re going to make your own sauce or have it already prepared. Even if you want to heat or sandwich to let cheese melt or cook up a protein quickly, you can get a sandwich or wrap prepared in 5 to 10 minutes tops! If you make five at a time like I do in the video, you’ll be done in under half an hour and won’t have to worry about making lunches for the entire work week. How awesome is that? Even if you do make them fresh every day as I like to do, that’s barely any time taken out of your day, and you’re going to love what you’ve made! It’ll be well worth the few minutes you’ve set aside to put some thought and had fun with the process!
Perfect to prep: As I mentioned in the last point, sandwiches and wraps are the ultimate prep food. As you’ll see me do in the video, I raided my fridge and laid out all the ingredients I had in front of me. I just went with my instincts and made up 5 sandwiches and wraps on the spot! Depending on the protein
Cheap: You don’t usually have to get fancy ingredients for a sandwich or wrap! I mean, of course you can go out of your way to get something very tasty or niche if that’s what your craving, but more likely than not you’ve got tons of stuff just lying in your pantry or in your fridge that you can use to create some serious yumminess! As you’ll see in the video,

The Recipe for a Perfect sandwich or wrap

Of course I’m not going to stop you if you just wanted to throw in some random ingredients between two pieces of bread and call it a sandwich. I’ve done it when I really just want to eat! But despite the sometimes bad rap sandwiches have, they can actually make for a balanced meal. You can have a carb, protein, and fat in your sandwich to get in all the nutrition you need! Add in loads of veggies and greens to really pack in the good stuff in a fun and delicious way! Forget salads to get in your daily dose of healthiness - we’re going to do it in a wrap or sandwich because bread is tasty and good for you!

Treat your bread as a blank canvas, and the rest falls into place! As you’ll see in the video, I started off with FIVE blank canvases! However, you’ll notice that I repeat a similar procedure each time.

The Method

Start with your bread: Our canvas that’s screaming out “Decorate me with all sorts of awesomeness! I’ll hold whatever your heart and belly are craving!”
Spread on a sauce: Something sweet, spicy or mild in flavour. The sauce begins the flavour profile or your sandwich or wrap.
Place the green: A nice bed of greens adds lots of colour, crunch, and of course nutrition to your sandwich or wrap!
Add a protein: The main body of our wrap that’s loaded with flavour and texture!
Load up on toppings: That’s where you can go see in your fridge and throw in some prepped veggies or some extra fruit slices you may have laying around.

And voila! The art to a delicious sandwich or wrap is broken down into 5 very simple steps. Trust me, the more you do it, the more automatic it’ll become and you won’t even think for a second about the procedure!

Bread

Rye bread
Sourdough
Cheese bread
Whole grain bread
Classic white bread

… I’m sure this list is honestly infinite, but those are some breads I’ve used before! My favourites include cheese bread, rye bread, and sourdough. Something I keep in mind is the size and thickness of the bread. Some proteins may be better on a larger slice of bread, for instance. But you can discover what works best on your quest to some delicious sandwiches!

Wraps

Pita bread: Greek style or Lebanese style
Naan bread: You can make some delicious Tandoori Chicken Wraps!
White paratha: I love to use white paratha for my North Indian Potato Brunch Rolls or Spicy Masala Scrambled Eggs! But I’ve also used this as a replacement for tortillas to wrap up basically anything!
Classic triangle paratha: If you feel like a whole wheat wrap.

Tortillas

Large or medium: You could use a small one if you want to make multiple mini wraps to switch up the presentation!
Plain or flavoured: My favourite flavoured tortillas have been tomato basil and
White or whole wheat: I always like white bread - personal preference!
Corn or flour: I always use flour but if you really want to make a wrap using a corn tortilla I’m not here to stop you!

Sauces

Greek Yogurt Caesar Dressing: A lightened up version of a traditional Caesar dressing. Alternatively, you can buy a packaged dressing.
Incredible Easy Homemade Guacamole: Pre-made or prepare your own guacamole in less than 5 minutes!
Mayonnaise
Spicy Aioli: Use a store-bought one or make your own!
BBQ sauce
Buffalo sauce
Hot sauce: I like to use Frank’s Classic Hot Sauce or Sriracha.
Ketchup
Mustard
Relish
Hummus: Roasted red pepper is my favourite!
Sour cream
Pesto: There are plenty of varieties! I recommend trying to make your own Classic Basil Pesto.
Salsa
Pico de Gallo: Any prepared pico will be great, or you can make your own in just a few minutes!

Greens

I don’t know any green that could be off-limits for a sandwich or wrap! My top three favourites are arugula, lettuce, and a fresh spring mix. Of course, feel free to add spinach or kale, but I’ve actually never used kale before and I use spinach when I have some leftovers - I don’t typically go out of my way to buy it for my sandwiches or wraps!

Protein

We can go for meaty or vegetarian or even vegan! Whatever dietary needs you have, a sandwich and wrap has the answer! Here are some protein options I recommend:

Meat & Seafood
- Chicken: Grilled chicken strips, crispy chicken, shredded cooked chicken (pre-cooked or from Simple Poached Chicken) or slices from the deli.
- Shrimp
- Deli meat: Roast beef, ham, prosciutto, salami
- Bacon
- Smoked salmon
- Tuna
- Sausage: Any kind! You can even make your own Turkey Sausage

There are probably plenty more ideas that I haven’t thought of!

Vegetarian and vegan
- Eggs: scrambled, boiled or omelette
- Paneer: You’ll see in the video I shredded my paneer, but you could slice it if you’d like!
- Any sort of vegetarian or vegan patty: I like veg pate, but I know there are many other types! In Canada, I’ve seen a brand called Yves that makes vegan patties, so you could try that, or whatever you have available to you. Of course, you can always make your own! Check out my Power Bean Burgers for a healthy vegan patty!
- Tofu
- Tempeh
- Quinoa
- Legumes: Roasted, mashed, or in the form of fritters or a falafel.
- Halloumi

Finishing toppings

Veggies: Tomatoes, cucumber, onions, peppers, corn, carrots, potatoes (mashed or roasted)
Fruits: Apples, avocados, pears
Cheese: I believe you could quite literally use any cheese! Add hard and semi-soft cheeses such as cheddar, mozzarella, Parmesan, or Swiss cheese grated or sliced, or spread your favourite soft cheeses right onto your bread or mix them with your protein or other toppings. Some great examples of soft cheeses include cream cheese and ricotta.
Herbs: Fennel, cilantro, green onion, parsley, thyme, dill, rosemary, basil
Miscellaneous: Mushrooms, olives, pickles, chilies, micro-greens, sun-dried tomatoes, compote, figs, vinegar, dressings

To Eat Hot Or cold?

Well, with sandwiches and wraps you can do whatever you like! I’d say most can be enjoyed either hot or cold, so it really depends on how you want to eat it and what’s convenient for you! The good news is that if you’re making these in advance,

Of course, a grilled cheese will obviously be better hot. My rule to decided when to serve a sandwich hot is if it contains a protein that’s cooked in a way that hot is best suited. So proteins like grilled chicken, shrimp, veg pate.

Sandwiches that are generally better cold include are mostly creamy or includes cold cuts, or both! So this even includes chicken, shredded, mixed with mayonnaise, sour cream, herbs and spices - your classic chicken salad. Also, vegetarian salads with fresh veggies are best served cold as well.

Tips & Tricks for AmazinG Sandwiches

While chicken can last about 4-5 days in the fridge, the flavour tends to changed after day 2. I would personally not plan chicken sandwiches for any longer than that.
A toasted bread will guarantee you no longer have to deal with soggy sandwiches. The crust will help create a protective layer, even when you add sauce on your sandwich.
If you store bread/wraps in the fridge, they will run the risk of breaking as cold temperature would have firmed them up. To make the wraps softer to get tightly wrapped rolls, microwave or heat for a few seconds and then continue.
Be careful while heating sandwiches with fresh greens like lettuce or arugula. Excess heat can wilt the greens are turn the veggies soggy.

Let’s Make Our Sandwiches

Here are the 5 sandwiches we’ll be making in today! As I mentioned, I just thought of these on the fly!

Smoky Deli Chicken/Turkey Sandwich
Paneer Sandwich
Falafel Pita
Air Fryer
Grilled Chicken Sandwich

Smoky Deli Chicken/Turkey Sandwich

This simple sandwich is a go-to of mine! You can’t go wrong with deli meat! No cooking at all and plenty of flavours to choose from! I usually go for poultry such as chicken and turkey, just because I find ham a bit salty. In this sandwich, I’ll be spreading on my Classic Spicy Aioli and adding a bed of arugula, followed by tomato and onion slices. I’ll top it off with some BBQ smoked mustard. That’s it!

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poultry, sandwiches

American

5 Easy & Scrumptious Sandwich Recipes | Best Sandwich Prep for AMAZING Lunches | Healthy Sandwicheshttps://i9.ytimg.com/vi/XFA3ZgWQXMo/mqdefault.jpg?v=5fe0bcce&sqp=CPiO5YkG&rs=AOn4CLCMGOn-hyv7VVy316UdI7rRBJCaoQIn this video, I'll be giving some tips and tricks on how to make the most amazing sandwiches and wraps - both vegetarian and non-vegetarian! Whatever your dietary needs and preferences are, you can make extremely delicious and healthy wraps using what you've got in the fridge! This was a fun little experiment I did where I made 5 sandwiches and wraps on the spot after having raided my fridge. I had no idea what I was going to make - I just pressed record and made up these awesome combinations! I'll be sharing my 5-step formula to make awesome lunches. Even if you're having a sandwich every day, you won't get bored because they'll all be different and so tasty!2020-12-21

Yield: 1

Author: Anadi

Smoky Deli Chicken/Turkey Sandwich

This deli chicken or turkey sandwich is a classic! We've got some spicy mayonnaise mixed with smoked mustard on top of rye bread with simple tomato and onion slices.

Prep time: 5 MinTotal time: 5 Min

Ingredients

2 slices rye bread
2 Tbsp Spicy Aioli
1/2 Cup arugula
5 slices deli chicken/turkey
3 slices of tomato
1 Tbsp onion, thinly sliced
1 tsp BBQ smoked mustard

Instructions

Spread spicy aioli on each side of the bread.
Then, layer the bottom slice with arugula, deli chicken/turkey, tomato slices and onions.
Add the mustard on the top side of the bread, over the spicy aioli. Close the sandwich and cut in half and enjoy!

Recommended Products:

ZWILLING J.A. HENCKELS 31163-180 International Classic Bread Knife 7"/180 mm, Stainless Steel

Stanton Trading 12 by 18 by 1/2-Inch Cutting Board, White

Tuong Ot Sriracha Hot Chili Sauce 28oz

Nutrition Facts

Calories

569.47

Fat (grams)

28.02

Sat. Fat (grams)

5.73

Carbs (grams)

29.12

Fiber (grams)

3.94

Net carbs

25.18

Sugar (grams)

6.25

Protein (grams)

48.63

Sodium (milligrams)

1311.68

Cholesterol (grams)

165.26

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Creamy Paneer BBQ Sandwich

Here is an Indian vegetarian sandwich! No cooking involved here - all you need to have is paneer and BBQ sauce for an unbelievably creamy mixture and delicious mixture! Add in some hot sauce and jalapenos for even more heat! Set aside 5 minutes to prepare this fantastic easy Indian sandwich and get ready to dig in!

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Sandwiches & Wraps

Indian

5 Easy & Scrumptious Sandwich Recipes | Best Sandwich Prep for AMAZING Lunches | Healthy Sandwicheshttps://youtu.be/XFA3ZgWQXMoHealthy and effortless sandwich & wrap prep for some amazing lunches! Forget the boring brown paper bag sandwiches - these sandwiches and wraps are going to look and taste so delicious you'd swear they came right out of a sandwich shop! In this video, I'll be giving some tips and tricks on how to make the most amazing sandwiches and wraps - both vegetarian and non-vegetarian! Whatever your dietary needs and preferences are, you can make extremely delicious and healthy wraps using what you've got in the fridge! This was a fun little experiment I did where I made 5 sandwiches and wraps on the spot after having raided my fridge. I had no idea what I was going to make - I just pressed record and made up these awesome combinations! I'll be sharing my 5-step formula to make awesome lunches. Even if you're having a sandwich every day, you won't get bored because they'll all be different and so tasty!2021-12-21

Yield: 1

Author: Anadi

Creamy Paneer BBQ Sandwich

A creamy Indian-style vegetarian sandwich, this no-cook paneer sandwich uses grated paneer mixed with BBQ sauce. Ready in 5 minutes and unbelievably flavourful!

Prep time: 5 MinTotal time: 5 Min