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The High Protein Triple Layer Sandwich is a complete meal in itself, designed to give you a sustained energy boost while keeping it tasty. Unlike regular sandwiches, this one uses three layers of bread, creating space for multiple fillings – each high in protein.
The first layer includes a paneer or tofu filling with light seasoning, the second layer adds boiled egg slices (or chickpea spread for vegetarians), and the final layer includes crunchy sprouts and fresh vegetables. The result is a sandwich that’s rich in protein, balanced in carbs and fibre, and full of flavor.
It can be customized – swap paneer with grilled chicken if you’re non-vegetarian, use multigrain bread for more fibre, or add hummus instead of mayonnaise for a healthier spread. Ideal for gym-goers, office lunches, or anyone who wants a protein boost without resorting to shakes.
Prepare the Paneer Mix:
In a bowl, mix crumbled paneer with salt, pepper, chili flakes, and oregano.
Add a teaspoon of mayonnaise or yogurt to bind it.
Toast the Bread:
Lightly toast bread slices on a tawa or toaster with a little butter/olive oil.
Assemble Layer 1:
Spread a thin layer of mayo/yogurt on one bread slice.
Add paneer mixture and place cucumber + tomato slices.
Assemble Layer 2:
Place the second bread slice on top.
Arrange boiled egg slices (or chickpea mash) evenly.
Sprinkle a little pepper and add onion rings.
Assemble Layer 3:
Place the third bread slice.
Add sprouts, lettuce, and optional cheese.
Spread a thin layer of ketchup or yogurt-based dressing.
Final Touch:
Press gently and cut diagonally into halves or quarters.
Serve immediately with a healthy dip or green chutney.
Use multigrain or whole wheat bread for more fibre and nutrition.
Greek yogurt works better than mayo for a protein-rich, low-fat option.
If carrying in a lunchbox, wrap tightly in foil or parchment to hold layers together.
Add grilled chicken breast slices for a non-veg high-protein version.
For vegans, use tofu + hummus instead of paneer + eggs.
It’s best eaten fresh, but you can prep the fillings beforehand and assemble just before eating.
Multigrain, whole wheat, or sourdough bread work best as they are sturdy and healthier than white bread.
Yes, use tofu, vegan cheese, and hummus or nut-based spreads.
Yes, if you use whole wheat bread, minimal spreads, and avoid excess cheese, it’s filling yet calorie-friendly.
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