Can you eat sandwiches as part of your bodybuilding diet?

If you are into bodybuilding, you will know that tuna is a great source of protein for that all-important muscle gain.

Most people will stick to tuna pasta and tuna salad with rice. But this can quickly get boring and you may even become sick of it. Although I will agree that the bodybuilding lifestyle is, in nature, a daily monotonous grind, but that’s just the way it is. As the saying goes:

Variety is the spice of life.

So, if you can, why not spice up your diet and add something really tasty to look forward to?

I have come up with a great muscle-building sandwich for the bodybuilder. This has got to be my all time favorite sandwich. It is a really healthy, great-tasting sandwich-sandwich that is full of awesomeness! Ha-ha!


You Will Need:

  • Tuna, drained and flaked
  • Granary baguette
  • Sweet corn
  • Sweet Ramiro pointed peppers
  • Spring onion (chopped)
  • Low fat Cheddar cheese
  • Low fat mayonnaise
  • Ground black pepper


Making Your Sandwich

The first thing that you need to do is decide how long you want to make your sandwich. If you want half of a baguette, cut to this size. I have been known to make a full 2-foot sandwich before.

Cut your baguette length-ways so you have a top and a bottom.

To make the ratio to swing in favor of filling over bread, I always scrape the soft bread out of the middle of the baguette. This is good for two reasons; one, you get more filling in and it doesn’t fall out when you are pushing it into your face, and two, you lower the amount of doughy bread in the sandwich.

If you want to, lightly butter your bread. To get some good fat into you, you can also mash up an avocado and use this as a spread. If you try this, you should probably eat it as soon as you’ve made it because avocado will go black if it is left out for too long.

Grab a bowl and throw in the tuna, sweetcorn, spring onion and a bit of mayonnaise. (Note: mayonnaise is a high calorie ingredient, so be aware of how much you use because even the low fat mayo is high-calorie). Mix all of these together.

Fill the bottom half of your baguette with the mixture and grind black pepper over the top.

Grate some of your low fat cheddar over the top of this. (Note: this is also a high-calorie ingredient, so be aware of how much you use if you are on a calorie controlled diet).

Next, cut up your pepper into ringed slices and place over the top of the cheese all the way along your sandwich.

Put the top of the baguette on and press down to connect it.

Cut it up into portions if you like, and enjoy!


For me, this is an awesome sandwich! It makes eating for muscle gain a pleasure! Let me know what you think and good luck with it