Running on Food: Simple Sandwich Ideas

This article is part of a popular series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and loves to help runners with their questions.

Past articles can be found in the Nutrition and Hydration section and Recipe section in the Lounge.

by Heather

In lieu of buying lunch meat that usually goes bad before I finish it (and is usually jam-packed with Sodium), I’ve started getting more creative with my grocery list and sandwich creations. Pepperjack cheese has become a staple; I can’t get enough of that flavor, and it’s another dairy serving in my day.

Most of these combinations would work with any cheese; it’s all about your preferences. The idea of a sandwich lends itself to creativity; the options are endless, it just depends on what you like and what’s in your fridge!

Roasted Red Pepper & Pepperjack Sandwich

2 slices whole-wheat bread (toasted, optional)
2 slices Pepperjack cheese
¼ c Roasted Red Peppers
Calories: 300*

Roasted Red Pepper & Egg Sandwich

2 slices whole-wheat bread (toasted, Optional)
2 medium/large eggs, scrambled (or cooked to preference)
2 tbsp Roasted Red Peppers
1 tbsp Roasted Red Pepper Hummus (other flavors optional)
Calories: 350

Pepperjack & Egg Sandwich

2 slices whole-wheat bread (toasted, Optional)
1 slice Pepperjack cheese
2 medium/large eggs, scrambled (or cooked to preference)
1 tbsp Guacamole or Hummus
Calories: 420

Sweet Banana and Peanut Butter Sandwich

2 slices whole-wheat bread
1 tbsp Peanut butter
½ banana, sliced
1 tbsp Honey
Calories: 340

Veggie Pizza Sandwich

2 slices whole-wheat bread (toasted, optional)
1 tbsp pizza (or marinara) sauce
Tomatoes, sliced
Green/Red Peppers, sliced
Red Onion, sliced or chopped
2 slices Mozzarella cheese (other types optional)
Calories: 310

*Calorie estimates will change depending on types of bread/cheese used.

What are some of your favorite sandwich combinations?

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