Healthy sandwich ideas
Sandwiches are endlessly versatile. Change up your weekly routine, and get creative the next time you see a sandwich on your meal plan with these healthy sandwich ideas.
Choose your starch. Then, select your filling from the list of bean, chicken, cottage cheese, egg, fish, meat and vegetable and other fillings.
STEP 1 – Use any of the following types of starch:
STARCH | PORTION |
Low GI Roll | 1 whole |
Low GI wrap | 1 whole |
Low GI bread | 2 slices |
Seed loaf | 2 slices |
Provita | 6 |
Oatcakes | 4 |
Ryvita | 4 |
Pita bread | 1 whole |
Rye bread | 2 slices |
Pumpernickel bread | 2 slices |
STEP 2 – Add any of the following fillings:
BEAN FILLINGS |
Mash baked beans for a spread + lettuce + tomato Mash butter beans + reduced-fat mayonnaise + tomato + lettuce Hummus + tomato + lettuce |
CHICKEN FILLINGS |
Chicken + reduced-fat mayonnaise + curry powder + chutney + tomato Grilled chicken + fat-free cottage cheese + Gherkins + seasoning Chicken in a can (Heinz or weigh less) in brine or tomato or sweet chilli sauce Smoked chicken + avocado Chicken ham + salad + avocado Chargrilled chicken + cottage cheese Chicken mayo (leftover chicken breast + reduced-fat mayonnaise) Smoked chicken + salad ingredients Chicken + apple + celery + reduced-fat mayonnaise Chicken + weigh less bacon + avocado pear |
COTTAGE CHEESE FILLINGS |
Fat-free cottage cheese + rocket + gypsy ham or pastrami or smoked salmon Fat-free cottage cheese + finely chopped preserved ginger Fat-free cottage cheese + chopped gherkins Fat-free cottage cheese + sweet chilli sauce Fat-free cottage cheese + chopped peppadews Fat-free cottage cheese + Marmite or Bovril Fat-free cottage cheese + chopped egg + seasoning Fat-free cottage cheese + grated pineapple Fat-free cottage cheese +cucumber + reduced-fat mayonnaise Fat-free cottage cheese + avocado pear Fat-free cottage cheese + tomato, gherkins, lettuce |
EGG FILLINGS |
Chopped hard-boiled egg + rocket or watercress or coriander + reduced-fat mayonnaise Scrambled egg + tomato + sweet chilli sauce Mashed hard-boiled egg mixed with mustard + reduced-fat mayonnaise Egg (boiled or scrambles or poached) + avocado pear + weigh less bacon |
FISH FILLINGS |
Smoked Mackerel + smooth cottage cheese Flaked white fish + finely chopped cucumber + reduced-fat mayonnaise + lettuce Tuna (in brine) + lemon juice + pepper + lettuce, tomato, cucumber Tuna (in brine) + tomato + gherkins Tuna (in brine) + fat-free cottage cheese + lettuce + reduced-fat mayonnaise Tuna (in brine) + sweetcorn + reduced fat mayonnaise + chopped parsley Salmon (smoked or tinned) + cucumber, lettuce + fat-free cottage cheese Smoked salmon + cucumber Pilchard or sardines + tomato Curried or pickled pilchards + lettuceFish paste + cottage cheese Smoked snoek + reduced-fat mayonnaise Sardines |
MEAT FILLINGS |
Cheese + lean cold meat + tomato Lean biltong + fat-free cottage cheese + salad ingredients Lean cold meat + tomato, cucumber & lettuce + mustard Lean roast beef + mustard Lean ham + banana Lean turkey/chicken roll + tomato + lettuce + ‘lite’ mayonnaise Lean biltong + marmite + fat-free cottage cheese Lean ham + avocado pear Extra-lean beef mince + small amount of chutney Weigh less bacon + tomato + lettuce + reduced fat mayonnaise |
VEGETABLE FILLINGS |
Grated carrot mixed + fat-free yoghurt + pineapple Grated cabbage + grated onion + grated carrot + trim mayonnaise Tomato, lettuce, cucumber + cottage cheese Grilled roasted veggies + fat-free cottage cheese |
OTHER FILLINGS |
Sugar-free Peanut Butter + sugar-free jam Sugar free Peanut Butter + banana Cheese (only allowed 3 times a week) e.g. camembert + fig or cranberry jam + rocket Cheese + sugar-free jam (only allowed 3 times a week) |
Purchase the annual subscription of the LK Fitness app directly from our online shop to get your weekly meal plan (you can switch between keto/banting, low GI & Mediterranean) as well as daily exercise program.