Is veg sandwich good for muscle gain?
Not for protein. It is fuel for training. One serving (1 sandwich) has 179 kcal and 5 g protein.
179kcal
5 gprotein
27 gcarbs
6 gfat
Why
- 2.9 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 179 kcal a serving is 6% of a 2,800 kcal bulking day, and 5 g is 4% of 140 g protein.
The portion to aim for
Even 2 sandwiches gives 10 g protein (358 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 1 sandwich | 179 | 5 g |
| 2 sandwiches | 358 | 10 g |
More protein a serving in breakfast and snacks
- Moong dal chilla218 kcal · 12 g protein · 2 chilla
- Paneer sandwich274 kcal · 12 g protein · 1 sandwich
- Oats with milk268 kcal · 12 g protein · 1 bowl
Pair it with
- Whey shake (with water)120 kcal · 24 g protein · 1 scoop
- Whey shake with milk265 kcal · 32 g protein · 1 glass
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g