How to Meal Prep Sandwiches For Amazing Lunches

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Cooking With Anadi

12K subscribers · deli meat, tomato, arugula and spicy aioli on rye

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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!

Tools Needed

• Cutting board
• Chefs knife
• Butter knife
• Plastic wrap

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

1. 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!”
2. Spread on a sauce: Something sweet, spicy or mild in flavor. The sauce begins the flavor profile of your sandwich or wrap.
3. Place the green: A nice bed of greens adds lots of color, crunch, and of course nutrition to your sandwich or wrap!
4. Add a protein: The main body of our wrap that’s loaded with flavor and texture!
5. Load up on toppings: That’s where you can go peek 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 favorite 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 favorite is organic Dijon mustard.
• Relish
• Hummus: Roasted red pepper is my favorite!
• 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 favorite 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.

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 Cajun Chicken Wrap
• 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 protein 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 favorite 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!

• Open-Faced BBQ Chicken Sandwich
• Quick & Easy Grilled Chicken Sandwich
• Tandoori Chicken Wrap
• Baked Cheesy Deli Chicken Sandwich
• Grilled Cajun-Spiced Shrimp Lettuce Wraps
• Spicy Bacon Grilled Cheese

Choosing a Protein, and Keeping It Fresh Until Lunch

The protein is the one decision that changes everything else in the sandwich, and it does not have to mean cooking. Deli chicken or turkey needs no cooking at all, which is why it is my default. One large chicken breast, air-fried or grilled at the start of the week, easily stretches to two sandwiches or wraps. On the meat-free side, falafel is the standout plant-based protein here — it is chickpea-based, so it brings real substance rather than just filling space — and the paneer with BBQ sauce takes about five minutes and no heat at all. If you want another option to rotate in, seasoned firm tofu, pressed and pan-crisped, slices and stacks much the way falafel does.

Whatever goes in, the assembly order in the method above is what keeps a sandwich edible hours later: sauce on both slices of bread first, then the greens, then the protein, then the wetter toppings. The sauce is a moisture barrier and the bed of greens is the second one. Crunchy veggies belong near the top so they stay crunchy — cucumber, sliced apple, onion, or a handful of slaw if you have some. Mayo-based spreads do this job especially well, which is part of why the mayonnaise in the Cajun chicken sandwich and my Spicy Aioli both work so hard here: the fat sits on the surface of the bread instead of soaking straight through it.