Wholemeal Egg Salad Sandwich

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 3 boiled eggs165g

Carbs· 1

  • 2 slices wholemeal bread60g

Vegetables· 1

  • 30 g cucumber, sliced(optional)30g

Sauces· 1

  • 1 tsp Dijon mustard(optional)8g

Spices· 2

  • pinch of black pepper(staple)1g
  • pinch of salt(staple)1g

Dairy· 1

  • 2 tbsp low-fat Greek yogurt30g

  1. Boil the eggs 9 min till firm, shock in cold water, peel, mash, and mix with Greek yogurt, mustard, salt and pepper.

    Why? Greek yogurt with a little mustard replaces mayo entirely — sharper flavour, ~80 kcal saved per tablespoon, and more protein gained.

    Next up:Layer the cucumber on the bread, pile on the egg salad, close and slice in half.

  2. Layer the cucumber on the bread, pile on the egg salad, close and slice in half.

    Why? The whole sandwich carries ~27 g protein at at least 150 kcal less than the mayo-heavy version.

    Tip: Boil the eggs the night before and chill — morning assembly takes just 3 minutes.