Whether at work or at home, on a trip or on a walk, it is always good to have a good juicy sandwich on hand to satisfy your hunger. If that sandwich is healthy, you’ve got yourself a satisfying treat!

We are mostly surrounded by various fast foods or bakeries that offer nutritionally very weak foods, which are often prepared from white flour, fried in deep oil that has been used too many times without replacement, prepared from foods of questionable quality. To protect yourself from such situations, you can prepare sandwiches at home. In addition to saving something, you can be sure that you will eat healthy and good quality meals!

1. Selection of bread

With the huge supply of bread on the market, you will find it easier if you discard the most unhealthy ones, which are all made from white flour.

On the real whole wheat bread there is a label with a certificate confirming that it is made of whole wheat flour, that it may also contain oat or rye flour; mostly it also has seeds… It exists in different variants, shapes and flavors. Also, you can always bake your own bread, so give preference to protein variants here.

2. Source of protein

Avoid hams, salamis, cold cuts… In addition to containing sodium, they are rich in preservatives. Fill a sandwich with tuna, chicken, turkey, hard-boiled eggs… Even some steak is better than salami in a sandwich.

Each sandwich will pick up a little cheese. Use mozzarella or delicious goat cheeses, and you can even spread fresh lean cow’s cheese on bread and arrange meat or tuna on it.

3. Vegetables

Instead of the most often tasteless, green salad, fill the sandwich with watercress, arugula, a basil leaf… Asparagus or pickles. Of course, not all of this at the same time, but depending on taste and affinities.

Corn or mushrooms are also common in sandwiches; Add in your little carrots, beans, peas or pickled mushrooms.

4. Spices

Add spices like a few drops of lemon juice or oregano, maybe even a little pepper or chilli flakes if you put the meat in a sandwich. Such small details will make a completely different story from the usually boring sandwich.

5. Preparation

Some sandwiches can last longer, some shorter. Make sure you prepare sandwiches as close to meal time as possible in the summer. If you have a long day ahead of you, prepare a sandwich that can last that much.

If you have a meal box at work, separate the groceries and arrange the sandwich on the spot to keep it crispy and fresh because sandwiches can become damp from filling when they stay longer.

6. Combinations

With sandwiches of course you can always leave room for some more vegetables; some tasty side dish or salad. Cauliflower or broccoli flower, tomato, green beans or artichokes with a little balsamic vinegar and olive oil will be a real refreshment and supplement to your sandwich, as well as the addition of vitamins and fiber to help you digest it more easily.

7. Sauces

Instead of unhealthy mayonnaise or ketchup or some of the unhealthy industrial dressings, make your own sauce. Use soy cream as a base or yogurt. Stir in a teaspoon of mashed tomatoes, a little pepper or chilli as desired. You can also prepare sauces with herbs. Stir Mediterranean herbs into the yoghurt or make a sauce with chives.

You can also make a spread from anchovies or tuna to which you will add a mixture of Mediterranean herbs and spread a sandwich to make it more juicy. Cheese goes best with fish spreads, although you may have a favorite combination of your own!

8. Sweet sandwiches

In addition to the above combinations, you can also prepare sweet sandwiches. Whole wheat bread turns sandwiches with jam into cakes. If you were diligent and cooked homemade jams with fructose in the spring and summer, now you have fine healthy treats that you can spread in sandwiches when you want something sweet. How about a peanut butter jelly sandwich?

In addition to jam, you can add some mint leaves to sandwiches to elevate the flavor.

If you follow these steps, and turn on your creativity, you can experiment and make the most delicious and healthy sandwiches!