The Athlete Sandwich Series

Upon working with a professional athlete one time, I sent her my anatomy of an athlete smoothie. She said, “hey you should do this for a sandwich”. I did and here’s what I came up with!

Follow 4 steps for mix & match!

1. Choose your wrapping 

• Bagels ( great for days with 1+ hours of training) 

• Bread (any)

• Wrap

• Whole wheat pita 

1. Choose spread ( aka great way to add healthy fats!) 

• mashed avocado/ 100 calorie pack guac

• hummus 

• nut butter

• pesto 

• Cream cheese, ricotta cheese, 1 slice deli cheese, etc 

• Tzatziki 

2. Choose Protein: 

• no nitrate chicken, turkey, roast beef

• mashed beans

• chopped skinless rotisserie chicken 

• eggs

• Packet tuna (love wild planet albacore, 365 (whole foods brand) , starkist is wild caught too! 

3. Optional: 

• Cucumber slices 

• Microgreens

• Sprouts 

• Tomato slices 

• Veggies such as spinach, mushrooms cooked into scrambled eggs 

• Sauerkraut ( GREAT probiotics for healthy gut!)

• Dijon mustard, regular mustard, etc 

EXAMPLE: 

• Whole grain bread ( 2 slices) + ⅓ mashed avocado + 5-6 oz no nitrate turkey + 1 tomato slice

• Whole grain wrap + 2 tbs hummus + cucumber slices + handful sprouts + rotisserie chicken 

• Sweet Potato Wrap + 2 eggs + 1 white+ 1 cup spinach + ½ pepper cooked + 1 oz feta 

• 1 pita pocket + 2 tbs tzatziki + diced tomato + 1 cup mixed greens + 5-6 oz chicken 

• Turkey reuben: 2 slices daves rye bread + 5-6 oz turkey + 1 tbs dijon + 1 tomato + 1 slice swiss cheese 

• Tuna Salad: 2 slices whole grain bread + 1 serving tuna salad recipe 

• 2 slices bread + 2 tbs nut butter + 1 sliced banana or 1 tbs jam or honey  + sprinkle granola

Easy Tuna Melt

Ingredients:

2 slices wheat bread (any bread will work)

tomato, sliced

1 slice hredded cheddar cheese (or any cheese)

15 oz canned tuna

1/4 cup celery, chopped

2 tbs Greek yogurt

1 tbsp mayonnaise ( I used avocado mayo

1/2 tbsp lemon juice

1/4 tsp salt

1/4 tsp pepper

1/4 tsp celery seed

micro greens (optional)

Directions:

1.Make the tuna salad by combing the tuna, celery, Greek yogurt, mayonnaise, lemon juice, celery seed, salt, and pepper. If possible let it sit for 30 minutes in the fridge.

2. Toast the bread in the toaster oven or under the broiler.

3. Layer the tomatoes slices on to the bread. Season with salt and pepper. Add the tuna salad and then top with cheese.

4. Place under the broiler, a toaster oven, or on a skillet until the cheese melts and bubbles. Serve immediately.