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I’ve heard time and time again that lunch is the hardest meal for people to plan. You want something that’s filling and tasty, and ideally that doesn’t take too much effort to make! Whether you need lunch to take to school or work, or you’re at home and just need to eat something because it’s lunchtime, don’t make lunch a burden on yourself! Even though a sandwich a day may seem daunting and boring to you, I’m here to tell you that it’s not, and this guide on how to meal prep sandwiches will show you exactly that!
Forget the misconception of a bland ham sandwich to take on the go in your disgusting brown paper bag, being laughed at by the other kids or co-workers. No, that’s not what we’re about here! If you follow this guide on how to meal prep sandwiches and wraps, then you’ll come into work or school with a sandwich or wrap that looks and tastes so scrumptious, everyone will think you picked it up from a deli.
If you’re following me on Instagram - which you should be doing to see some sneak peeks to upcoming recipes and be a part of fun kitchen experiments - you’ve seen that for the past several months I’ve been hooked on creating some delicious sandwiches and wraps for quick but really awesome lunches! I’ve received so much positive feedback sharing these stories and reels on my page, as much as I’ve been told that watching me make sandwiches and wraps is therapeutic and is part of some followers’ daily routines! Who would have thought?
While I’m truly flattered by the support, I realized that I really should be sharing what I’ve been making and narrow down some of my favorites! The only issue was that I’ve done so many variations, probably over 50 at this point, that the permutations got so high I really can’t remember what I’ve done! Plus, there’s just too much to choose from!
As you’ll see in the video, I raided my fridge with everything I had to provide plenty of meal prep sandwich ideas. As I do authentically in my stories and reels, I made 5 different recipes on the spot, all in one go. At the time of filming, I had no clue what I was going to do. But the principles to making a fantastic sandwich never change, as you’ll see from these sandwich meal prep ideas. I’ll be sharing what I typically do - almost subconsciously at this point - when I prepare my sandwiches and wraps, and I’ll be sharing some tips so that you make next level gourmet sandwiches! Save the trip to the deli or sandwich shop and instead make your own epic sandwiches and wraps. The possibilities really are endless, so you won’t actually be having the same lunch every single day. Ready? Let’s begin!
Can You Meal Prep Sandwiches?▼
Sandwiches can be so overlooked. You may think of a classic peanut butter and jelly sandwich, a tuna sandwich, or an egg salad sandwich. These classics never fail, but what about those picture perfect sandwiches you see at health food shops or at the deli? Those are some quite involved sandwiches, you may think! How do I make my sandwiches so picture perfect? I get comments about how my sandwiches and wraps look so well-made. Of course, these sandwiches are also super delicious! Well, to have a tasty and aesthetically-pleasing sandwich right from your kitchen really isn’t that hard. I’m here to show you exactly how to meal prep sandwiches to set you up for success!
But first, let’s go over why you should consider meal prepping sandwiches and wraps in the first place:
- Use up what you have in the fridge: Sandwiches are basically my number one option when I’ve got to clean up the fridge! When I know that some veggies or a sauce is about to go bad, what do I do? Make a sandwich or wrap of course! Sometimes I’ll explicitly plan out a sandwich or wrap that I’m feeling like, but usually I just take a look in the fridge and see what I need to finish. This is a great way to dump in everything that’s about to expire and eliminate food waste in a super easy and tasty way!
- Customizable: You may see the five recipes I listed below and get inspired. That’s awesome! You can definitely do exactly what I’m doing, or you can mix and match between the other four. In the past several months, I don’t think I’ve followed the exact same method more than once! Just do what you’re craving and what you have in the moment, and you’ll be amazed at the creativity!
- Easy and fast: The time to prepare your sandwich may vary depending whether or not you’re heating it up or if you’re going to make your own sauce or have it already prepared. Even if you want to heat or sandwich to let cheese melt or cook up a protein quickly, you can get a sandwich or wrap prepared in 5 to 10 minutes tops! If you make five at a time like I do in the video, you’ll be done in under half an hour and won’t have to worry about making lunches for the entire work week. How awesome is that? Even if you do make them fresh every day as I like to do, that’s barely any time taken out of your day, and you’re going to love what you’ve made! It’ll be well worth the few minutes you’ve set aside to put some thought and had fun with the process!
- Perfect to prep: As I mentioned in the last point, sandwiches and wraps are the ultimate prep food. As you’ll see me do in the video, I raided my fridge and laid out all the ingredients I had in front of me. I just went with my instincts and made up 5 sandwiches and wraps on the spot! Depending on the protein
- Cheap: You don’t usually have to get fancy ingredients for a sandwich or wrap! I mean, of course you can go out of your way to get something very tasty or niche if that’s what your craving, but more likely than not you’ve got tons of stuff just lying in your pantry or in your fridge that you can use to create some serious yumminess! As you’ll see in the video,
How to Meal Prep Sandwiches
Of course I’m not going to stop you if you just wanted to throw in some random ingredients between two pieces of bread and call it a sandwich. I’ve done it when I really just want to eat! But despite the sometimes bad rap sandwiches have, they can actually make for a balanced meal. As you’ll see in this guide on how to meal prep sandwiches, you can have a carb, protein, and fat in your sandwich to get in all the nutrition you need! Add in loads of veggies and greens to really pack in the good stuff in a fun and delicious way! Forget salads to get in your daily dose of healthiness - this guide on how to meal prep sandwiches will show you how to have a balanced meal in a fun way!
Treat your bread as a blank canvas, and the rest falls into place! As you’ll see in the video, I started off with FIVE blank canvases! However, you’ll notice that I repeat a similar procedure each time.
The Method
- Start with your bread: Our canvas that’s screaming out “Decorate me with all sorts of awesomeness! I’ll hold whatever your heart and belly are craving!”
- Spread on a sauce: Something sweet, spicy or mild in flavor. The sauce begins the flavor profile of your sandwich or wrap.
- Place the green: A nice bed of greens adds lots of color, crunch, and of course nutrition to your sandwich or wrap!
- Add a protein: The main body of our wrap that’s loaded with flavor and texture!
- Load up on toppings: That’s where you can go see in your fridge and throw in some prepped veggies or some extra fruit slices you may have laying around.
And voila! The art on preparing sandwiches and wraps is broken down into 5 very simple steps. Trust me, the more you do it, the more automatic it’ll become and you won’t even think for a second about the procedure!
Bread
- Rye bread
- Sourdough
- Cheese bread
- Whole grain bread
- Classic white bread
… I’m sure this list is honestly infinite, but those are some breads I’ve used before! My favorites include cheese bread, rye bread, and sourdough. Something I keep in mind is the size and thickness of the bread. Some proteins may be better on a larger slice of bread, for instance. But you can discover what works best on your quest to some delicious sandwiches!
Wraps
- Pita bread: Greek style or Lebanese style. Check out my Lebanese Style Pita Bread recipe!
- Naan bread: You can make some delicious Tandoori Chicken Wraps!
- White paratha: I love to use white paratha for my North Indian Potato Brunch Rolls or Spicy Masala Scrambled Eggs! But I’ve also used this as a replacement for tortillas to wrap up basically anything!
- Classic triangle paratha: If you feel like a whole wheat wrap.
Tortillas
- Large or medium: You could use a small one if you want to make multiple mini wraps to switch up the presentation!
- Plain or flavored: My favourite flavored tortillas have been tomato basil! They’re really delicious and add a fun twist to your typical wraps. The spinach tortillas are also quite tasty. Mix and match based on your mood!
- White or whole wheat: I always like white bread - personal preference!
- Corn or flour: I always use flour but if you really want to make a wrap using a corn tortilla I’m not here to stop you!
Sauces
- Greek Yogurt Caesar Dressing: A lightened up version of a traditional Caesar dressing. Alternatively, you can buy a packaged dressing.
- Incredible Easy Homemade Guacamole: Pre-made or prepare your own guacamole in less than 5 minutes!
- Mayonnaise: You can use store-bought mayonnaise or easily make your own!
- Spicy Aioli: Use a store-bought one or make your own!
- BBQ sauce
- Buffalo sauce
- Ranch dressing: Check out my Homemade Ranch Dressing that also has a Taylor Swift-inspired “seemingly” ranch variation!
- Hot sauce: I like to use Frank’s Classic Hot Sauce or Sriracha.
- Ketchup
- Mustard: My favourite is organic Dijon mustard.
- Relish
- Hummus: Roasted red pepper is my favourite!
- Sour cream
- Pesto: There are plenty of varieties! I recommend trying to make your own Classic Basil Pesto.
- Salsa: Salsa Roja or Tomatillo Salsa Verde are delicious Mexican options! I may also recommend my Argentinian Salsa Criolla recipe, or even my Black Bean Salsa!
- Pico de Gallo: Any prepared pico will be great, or you can make your own in just a few minutes!
Greens
I don’t know any green that could be off-limits for a sandwich or wrap! My top three favorites are arugula, lettuce, and a fresh spring mix. Of course, feel free to add spinach or kale, but I’ve actually never used kale before and I use spinach when I have some leftovers - I don’t typically go out of my way to buy it for my sandwiches or wraps!
Protein
We can go for meaty or vegetarian or even vegan! Whatever dietary needs you have, a sandwich and wrap has the answer! Here are some protein options I recommend:
Meat & Seafood
- Chicken: Grilled chicken strips, crispy chicken, shredded cooked chicken (pre-cooked or from Simple Poached Chicken) or slices from the deli.
- Shrimp
- Deli meat: Roast beef, ham, prosciutto, salami
- Bacon
- Smoked salmon
- Tuna
- Sausage: Any kind! You can even make your own Turkey Sausage, either mild or spicy Italian.
There are probably plenty more ideas that I haven’t thought of!
Vegetarian and vegan
- Eggs: scrambled, boiled or omelette.
- Paneer: You’ll see in the video I shredded my paneer, but you could slice it if you’d like!
- Any sort of vegetarian or vegan patty: I like veg pate, but I know there are many other types! In Canada, I’ve seen a brand called Yves that makes vegan patties, so you could try that, or whatever you have available to you. Of course, you can always make your own! Check out my Power Bean Burgers for a healthy vegan patty!
- Tofu
- Tempeh
- Quinoa
- Legumes: Roasted, mashed, or in the form of fritters or a falafel.
- Halloumi
Finishing Toppings
- Veggies: Tomatoes, cucumber, onions, peppers, corn, carrots, potatoes (mashed or roasted).
- Fruits: Apples, avocados, pears.
- Cheese: I believe you could quite literally use any cheese! Add hard and semi-soft cheeses such as cheddar, mozzarella, Parmesan, or Swiss cheese grated or sliced, or spread your favourite soft cheeses right onto your bread or mix them with your protein or other toppings. Some great examples of soft cheeses include cream cheese and ricotta.
- Herbs: Fennel, cilantro, green onion, parsley, thyme, dill, rosemary, basil.
- Miscellaneous: Mushrooms, olives, pickles, chilies, micro-greens, sun-dried tomatoes, compote, figs, vinegar, dressings.
To Eat Hot Or cold?▼
Well, with sandwiches and wraps you can do whatever you like! I’d say most can be enjoyed either hot or cold, so it really depends on how you want to eat it and what’s convenient for you! The good news is that if you’re making these in advance, then you can probably have the sandwich cold!
Of course, a grilled cheese will obviously be better hot. My rule to decided when to serve a sandwich hot is if it contains a protein that’s cooked in a way that hot is best suited. So proteins like grilled chicken, shrimp, veg pate.
Sandwiches that are generally better cold include are mostly creamy or includes cold cuts, or both! So this even includes chicken, shredded, mixed with mayonnaise, sour cream, herbs and spices - your classic chicken salad. Also, vegetarian salads with fresh veggies are best served cold as well.
Tips & Tricks on How to Meal Prep Sandwiches and Wraps
- While chicken can last about 4-5 days in the fridge, the flavor tends to change after day 2. I would personally not plan chicken sandwiches for any longer than that.
- A toasted bread will guarantee you no longer have to deal with soggy sandwiches. The crust will help create a protective layer, even when you add sauce on your sandwich.
- If you store bread/wraps in the fridge, they will run the risk of breaking as cold temperature would have firmed them up. To make the wraps softer to get tightly wrapped rolls, microwave or heat for a few seconds and then continue.
- Be careful while heating sandwiches with fresh greens like lettuce or arugula. Excess heat can wilt the greens or turn the veggies soggy.
Let’s See How to Meal Prep Sandwiches and Wraps
Here are the 5 sandwiches we’ll be making in today! As I mentioned, I just thought of these on the fly! However, you can use these as inspiration to make sandwiches and wraps in your very own way, and I strongly encourage you to make tweaks and adjustments as you see fit!
- Smoky Deli Chicken/Turkey Sandwich
- Paneer Sandwich
- Falafel Pita
- Air Fryer
- Grilled Chicken Sandwich
Smoky Deli Chicken/Turkey Sandwich
This simple sandwich is a go-to of mine! You can’t go wrong with deli meat! No cooking at all and plenty of flavors to choose from! I usually go for poultry such as chicken and turkey, just because I find ham a bit salty. In this sandwich, I’ll be spreading on my Classic Spicy Aioli and adding a bed of arugula, followed by tomato and onion slices. I’ll top it off with some BBQ smoked mustard. That’s it!
Creamy Paneer BBQ Sandwich
Here is an Indian vegetarian sandwich! No cooking involved here - all you need to have is paneer and BBQ sauce for an unbelievably creamy mixture and delicious mixture! Add in some hot sauce and jalapeños for even more heat! Set aside 5 minutes to prepare this fantastic easy Indian sandwich and get ready to dig in!
Easy Falafel Pita Wrap
Falafels are an awesome vegetarian way to get in your protein! You can use store-bought falafels, but here I had made some falafels in the air fryer and had a couple left over! Believe it or not, it was my first time making my own falafels and they turned out so awesome! I’ll definitely share how to make these soon, so be sure to stay tuned for that recipe!
Whether you’re using homemade falafels or from the store, once they’re ready all you have to do is reheat your falafels before adding them into your wrap! I used a store-bought pita bread, but I highly recommend that you make your own! Spread some sauce onto your pita and then gently press your falafels into your pita bread. Add in some lettuce for a crunch and red pepper hummus for some heat! These pita sandwiches are so flavorful and full of nutrition thanks to the chickpea-based falafel!
Pesto Air Fryer Cajun Chicken Wrap
I love Cajun chicken! If you’ve got leftover cooked chicken breast from dinner the night before or you prep enough for the week, then the best way to use it is in some sandwiches and wraps!
At the time of writing this, I had my air fryer for two weeks! I hope you’re subscribed to my YouTube channel so that you’ve seen my air fryer first impressions review! If you’re not already subscribed, then go ahead and do that right now! The point here is that the air fryer is an excellent gadget to meal prep proteins for the week! Note that one large chicken breast can easily make two sandwiches or wraps. As you will see in the video, to use up my chicken breast, I made one sandwich and one wrap.
For the wrap, I’m combining the American Cajun seasoning with Italian flavors from this tomato pesto I had laying around in my fridge. Of course, if you feel daring, you can make your own pesto sauce! I don’t have a tomato pesto recipe, but that’s definitely on my list of sauces to experiment with. I recommend you check out my Amazing Homemade Cajun seasoning to create your own Cajun spice that will be bursting with flavor! Then, I’m going to add red pepper pesto, sour cream, avocado and jalapenos! This wrap is tangy, hot and bold, so get ready for some epic fusion here!
Fresh and Crunchy Cajun Chicken Sandwich
Here we’re going for a classic American-style sandwich! In this sandwich, I was really looking for that fresh crunchy factor. That’s where the Granny Smith apple slices come in! We’ve got a bed of fresh arugula laying on our sandwich, sharp cheddar cheese, our Cajun chicken breast thinly sliced, chopped green onions, mayonnaise, BBQ smoked mustard, Frank’s hot sauce, and cucumber slices to balance out the heat from the hot sauce and smoked mustard. This sandwich is an awesome lunchtime favourite that you can easily prep and take to work no problem!
Even More Sandwich & Wraps
Want some even more ideas? Check out my other sandwich & wrap recipes!
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