Healthy Sandwich Recipes


We all know that fitness doesn’t just start and end in the gym. Your diet can have a large (okay, really large) impact on how well you maintain weight loss, build muscle, and recover after you crush your gym session!

So, you get into the kitchen and you make… chicken, vegetables, definitely nothing with bread, right? WRONG. We’re here to tell you that you CAN enjoy the ease of packing a sandwich for lunch and STILL meet your fitness goals. In honor of National Sandwich and Panini month, all August we’re saying “go ham”… or turkey, whatever tickles your fancy. But keep these basic changes in mind to step up your sandwich game!

Substitute Greek Yogurt for Mayonnaise: Yes, we mean it! Mayo can be high in fat and calorie-dense. Substituting Greek yogurt means fewer calories and less fat without losing out on the delightful tang it adds to your sandwich.  While you’re at it, why not use up that leftover rotisserie chicken? We suggest a Greek Yogurt Chicken Salad Sandwich– full of delicious apples, grapes, cranberries, almonds or any of your favorite add-ins.

Switch to Bread Instead of a Wrap: No, we didn’t type that backwards. Most of us get to the sandwich counter and contemplate the “healthier” options. Typically, we think the wrap with lower calorie count is the way to go. However, a sandwich wrap is typically larger than the sandwich bread and as a result you end up filling that extra surface area with additional calories. For an easy, healthy sandwich recipe we suggest starting with the bread. The first ingredient listed should be ‘whole whole wheat flour’ or whole rye flour. This will ensure you’re getting the fiber, minerals, and nutrients found in the grain before processing. You might consider making one of these healthy whole wheat sandwich recipes at home or order it at the sub shop!

Consider Your Portion: Let’s be honest, sometimes you have a craving that can’t be ignored or substituted. We believe it’s okay to indulge from time to time in moderation, so try making some tea sandwiches. These delicate, portion-controlled finger sandwiches are not short on flavor, so it’s the perfect way to satisfy your cravings.

Craving more healthy tips? As always, we love to empower and encourage our Youfit family to enjoy healthy lifestyles. For more tips or to learn more about Youfit Health Clubs, find your nearest Youfit location by visiting

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