Fuel your next workout with this hearty, high-protein sandwich from a registered dietitian and blood sugar expert

We spoke to a blood sugar specialist to get her favorite high-protein meal

Woman eats a high-protein sandwich
(Image credit: Getty Images)

Balanced, healthy meals are vital for keeping our energy levels up and our bodies working, but it can be difficult to squeeze the right amount of protein, carbohydrates, and fats into every meal. It can also feel as though you end up eating the same healthy meals over and over again and lack the inspiration to try something new.

That’s why we love this quick sandwich from registered dietitian and blood sugar specialist, Maggie Bell. It’s high in protein, healthy fats, and carbohydrates to set you up with the energy and macronutrients you need—whether you need to power through a workout or recover from one.

Maggie Bell
Maggie Bell

Maggie Bell is a registered dietitian and registered nurse with over 12 years of experience working for state agencies and private institutions. She is the owner of Maggie Bell Nutrition and Wellness, which helps people hit their weight loss goals.


  • 2 slices of sourdough bread
  • 2 tbsp of cream cheese
  • 2 slices of bacon
  • 4 oz of salmon
  • 1 pasture-raised egg
  • 2 tbsp jam
  • 1 slice of green leaf lettuce


  1. In a skillet over medium heat, cook the bacon until crispy. Once cooked, set it aside on a paper towel-lined plate to drain excess grease. In the same skillet, cook the salmon filet until it's flaky and cooked through, usually about 3-4 minutes per side. Set the salmon aside.
  2. In the same skillet, crack the pasture-raised egg and cook it to your preference (fried, scrambled, or poached)—season with salt and pepper to taste while cooking. Once done, set the egg aside.
  3. Place the slice of sourdough bread in a toaster or toaster oven and toast until golden brown and crispy.
  4. Once the bread is toasted, spread the cream cheese evenly over one side of the bread. Then, layer the cooked bacon, followed by the cooked salmon fillet on top of the cream cheese.
  5. Carefully place the cooked egg on top of the salmon.
  6. On the other slice of sourdough bread, spread the jam evenly.
  7. Place a slice of green leaf lettuce on top of the jam.
  8. Gently press the two slices of bread together to form the sandwich.
  9. Slice the sandwich in half diagonally, if desired, and serve immediately while still warm.

Nutrient breakdown

One sandwich contains:

  • 573 kcal
  • 41g carbs
  • 25g fat
  • 40g protein

Why is protein important?

"Protein is essential for our bodies due to its crucial role in maintaining overall health and function. Our bodies require a balanced intake of macronutrients—protein, fat, and carbohydrates—to sustain optimal performance," said Bell.

How can protein help with blood sugar?

"Incorporating protein into every meal is key to stabilizing blood sugar levels and avoiding these spikes and crashes. Additionally, protein helps promote a longer-lasting feeling of fullness after meals, reduces sugar cravings, and supports weight loss efforts," said Bell.

Bell also encourages pairing carbohydrates with protein and fat. This should help you maintain steady energy levels throughout the day.

What can happen when you don’t eat enough protein?

"When you don't consume enough protein, several negative outcomes can occur. These include decreased satiety, heightened sugar cravings, increased snacking, disruptions in blood sugar regulation, and ultimately, weight gain," said Bell.

"Protein plays a crucial role in maintaining overall health and well-being, so ensuring an adequate intake is essential for supporting optimal function and preventing these adverse effects."

Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.