I used to take a peanut butter and jelly sandwich to school every day from kindergarten to 5th grade.
While I have nothing against peanut butter and jelly sandwiches as an adult, I’m happy I have other options now!
Sandwiches and meal prep don’t always mix. There’s a lot that can go wrong, like soggy bread.
No one likes soggy bread!
My tip to avoid soggy bread: toast your bread lightly before assembling your meal prep sandwiches. It works like a charm!
Another tip: layer carefully and creatively. Spreads (pesto, hummus, mayo etc) will always soak into the bread overnight (the toasting helps with this). You may need to approach the elements in your sandwich.
Below are 15 awesome recipes for sandwiches that would work for meal prep. It’s split up into vegan, vegetarian and omnivore recipes (five recipes in each).
It was HARD to hunt down these recipes that got the WWL Meal Prep Stamp Of Approval. I hope you enjoy them!
Vegan sandwiches and wraps
1. Mashed chickpea and avocado sandwiches
This is such an easy and fresh combo! Add a little salt, lemon or lime juice and you’re good to go. A chickpea and avocado mash would also work great as a breakfast or in a wrap.
https://www.twopeasandtheirpod.com/smashed-chickpea-avocado-salad-sandwich/
2. Kale + chickpeas + sweet potato
A classic vegan combo that’s delicious in ANY season.
3. The tofu sandwich
If you want more than just veggies in a vegan sandwich, throwing in some tofu is always a good move.
4. Easy hummus wrap
Hummus and veggies will never do you wrong. This recipe would also work as a regular sandwich (or even a salad without the wrap!)
5. Tempeh club sandwich
Haven’t tried tempeh bacon yet? Better late than never! It’s easy to make and adds a nice crunch to sandwiches.
https://www.loveandlemons.com/tempeh_vegan_club_sandwiches/
Vegetarian sandwiches and wraps
1. Green goddess sandwich
If you’re not quite convinced that sandwiches are healthy yet, try this green goddess one. It’s packed with texture and flavor from veggies!
https://www.delishknowledge.com/green-goddess-veggie-sandwich/
2. Grilled cheese
Yes. You CAN meal prep grilled cheese! Throw it in the toaster oven to reheat if you have one (regular oven and microwave or stove works too) and you’d NEVER know it was prepped in advance. Trust me, I’ve tried it. It’s a gamechanger.
https://www.littledairyontheprairie.com/parmesan-crusted-grilled-cheese-sandwich/
3. Thai-inspired wrap
In the mood for pad Thai but don’t want to deal with getting takeout? Try this simple Thai-inspired wrap instead!
Thai Salad and Cauliflower Rice Wrap {High Protein + Vegetarian + Super Simple}
4. Egg burrito
This is a viable option for breakfast, lunch OR dinner. Egg burritos used to be my go-to dinner after work because you can throw any vegetable in there and they’re super satisfying.
https://cookieandkate.com/2018/vegetarian-breakfast-burritos-recipe/
5. Mushroom melt
Doesn’t this sandwich look sexy? It’s hearty, packed with plant-based protein and is probably better than anything you can get at Subway.
Omnivore sandwiches and wraps
1. Chicken sandwich
The recipe below is a delicious, healthy take on a lunchtime classic. Pumpkin seeds add extra magnesium and what’s beter than the combination of avocado and pesto?
Healthy Pumpkin Seed & Avocado Pesto Chicken Salad Sandwiches
2. BLT wrap
This is another lunchtime classic, but healthier, cheaper and even more convenient.
https://www.flatoutbread.com/recipes/blt-wrap-sandwich/
3. Tex-Mex chicken wraps
Want to spruce up your chicken sandwich? Throw some Tex-Mex inspiration in there and make all of your coworkers jealous.
4. Prosciutto sandwich
This is a take on my boyfriend’s favorite sandwich. It’s light, savory and won’t put you in that dreaded 2 pm food coma.
5. Turkey wrap
This list wouldn’t be complete without a cold cut turkey sandwich or wrap! This one looks so good.
https://www.tasteslovely.com/california-turkey-club-wrap/
I hope this list inspires you to meal prep sandwiches ASAP.
And I want you to remember that some of this comes with trial and error. It won’t always be perfect AND THAT’S OKAY. You have nothing to lose by trying out some of these sandwiches for meal prep. If it doesn’t work out, there’s no harm in running to your favorite deli then trying again next week.
Happy prepping!