Need an easy-to-eat meal that’s tasty and nutritious? Don’t overlook the humble sandwich. While there is a wide range on offer in delis and supermarkets it can be hard to be sure they will fuel your ride properly, so to make sure your selection is as healthy as possible it’s better to make your own. Here are some options for simple, delicious sandwiches for refuelling on the go…
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Pre-ride: Banana, almond butter and date bagel
Simple and delicious, this is a combination of fast-releasing carbs, protein and mineral-rich bananas. It’s a great way to kick-start your ride and is delicious toasted too.
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- 1 small banana, mashed
- 2 dates, finely chopped
- 2tsp almond butter or other nut butter
- 1 wholemeal or seeded bagel
Mix together the banana and dates. Spread the nut butter over both halves of the bagel then top with the banana.
- Calories: 233Kcal
- Carbohydrates: 38.6g
- Protein: 6.5g
- Total fat: 6.9g (of which saturates 1.6g)
Pack & go: Roast turkey, lettuce and tomato wrap
Turkey is a fantastic lean protein source rich in B vitamins, which are essential for energy production.
- 1 tomato, seeded and chopped
- Splash of lime juice and chili sauce or Tabasco
- 1tbsp light mayonnaise or plain yoghurt
- Handful of baby spinach leaves
- 2 thin slices of lean roasted turkey
- 1 wholemeal or seeded tortilla wrap
- Calories: 198Kcal
- Carbohydrates: 32.4g
- Protein: 15.4g
- Total fat: 1.7g (of which saturates 0.6g)
Post ride: Cajun salmon bap
- 1tsp Cajun seasoning and 2tbsp plain yoghurt
- 1 small salmon fillet
- ½ small avocado, chopped
- 2-3 slices red onion
- 2-3 slices tomato
- 1 wholemeal bap
- Calories: 474Kcal
- Carbohydrates: 31.2g
- Protein: 33.4g
- Total fat: 24.9g (of which saturates 5.2g)
How to build the perfect sandwich
- Pick wholemeal bread with plenty of fibre — look for 3-5g per serving
- Vary your choice of bread — try sourdough, rye, seeded baps, tortillas, wholemeal pittas and pumpernickel
- Go for a light spread or dressing — substitute plain yoghurt for mayo, mix in mustard or use houmous, mashed avocado, salsa and nut butters
- Go for lean meats without additives and fillers and trim off any visible fat
- Opt for lower fat cheeses — Edam, feta, goat’s cheese, mozzarella and cottage cheese are still great protein sources
- Pile on the salad for loads of antioxidants without excess calories and fat. Instead of lettuce choose dark greens like baby spinach, watercress or rocket for additional iron and folic acid
- Avoid bacon and salty pepperoni — opt for energising turkey or chicken
- Vary your fillings — prawns are a good source of immune boosting zinc, eggs are rich in protein and bean pates, houmous and guacamole are all healthy veggie options
Store-bought options
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