Muscle Food – Quick and great tasting chicken sandwich

Posted: September 14, 2012 in Recipes
Tags: , , ,

High protein muscle building chicken sandwich

Lifting weights is only one part of the equation when it comes to building muscle and strength. The other two parts which are just as and if not even more important are quality nutrition and rest. Basically, when you lift weights you are tearing your muscle fibres and it’s only when you’re resting that your body rebuilds the muscle using the food that you’re eating. Eating enough quality calories to build muscle and strength isn’t always easy though.  A clean diet can be a bit boring. There is only so much grilled chicken, tuna, brown rice and veg a person can look at! But with a little bit of planning and effort you can make some really good tasting meals and snacks that are packed full of the nutrients you need to build muscle and strength.

Here is one of my favourite snacks that is really easy to make and tastes great.  


Chicken fillet –  8oz / 226 grams (marinated in any way you want)

Sliced onion

Tomato slices

Cucumber slices

Low fat cheese slice (optional)

2 slices of thick wholemeal granary bread

Mayonnaise (optional)

Garlic and Herb sauce (optional)


Now , this is so easy I really don’t think it needs describing but I’ll do it for completeness.

1)      Grill the chicken fillet. I use a George Foreman grill but you can use a griddle pan or even put it in the over. I prefer the George Foreman grill because it only takes about 10 min.

2)      Once the chicken is grilled, toast the granary bread.

3)      Spread some mayonnaise on one of the slices of toast

4)      Put the cheese slice on the toast

5)      Cut the chicken breast so that it fits neatly into the toast and place it down

6)      Put the sliced onions, tomatoes and cucumbers on the chicken.

7)      Spread the garlic and herb sauce on the top slice of toast and put it on top to complete the sandwich

8)      Enjoy!

The sauce, cheese and mayonnaise are optional but it would be a pretty boring sandwich without them. Feel free to use any other choices according to your taste.

Nutritional Facts

I haven’t really worked out the exact macronutrients for this sandwich but based on the ingredients described above it should be approximately as follows:

Protien = 40g

Carbohydrates = 35g

Fat = 5g

  1. Aamar says:

    Great article dude, how about something on volume vs HIT training

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