Powerlifting and Bulking on a Budget Part 2 : Sandwiches



Quick and easy to make, sandwiches are a perfect meal for bulking on a budget. With an endless combination of flavours that you can slap between 2 pieces of bread, there's something for everyone. I'll go over a few of my main ones below and let me know what types you like to make in the comments, I'd love to try them out!


1. Peanut Butter Sandwiches with Cold Milk


54g Protein
120g Carbohydrates/Sugars
?? Fats

I do this classic combo a few times a week. Usually to compensate for spending $15 on one bowl of fucking (amazing) ramen noodles (pic).

4 pieces of white bread with about 2 Tbsp. of peanut butter on each, you're looking at about 38g of protein and 100g of carbs. And you can't have peanut butter sandwiches without a big glass of milk so add on another 8g of protein per 1 cup of milk to that snack or meal.



2. Bagel with Melted Cheese




1 bagel
80g of mozzarella cheese; Cut 0.5cm thick (1/4inch)

30g Protein
60g Carbohydrates/Sugars
?? Fats

I love melted cheese on food and I've been making this since I was 10 years old. I slice the mozzarella cheese about 0.5cm thick (1/4inch), any less and I find you don't get that good melted goodness. You could top it with more flavours like bacon or tomato sauce and sausage/pepperoni too. Whatever you have leftover in the fridge is cool. Then I just pop it into the microwave for about 45-60 seconds until the cheese is just melted. Toaster oven could do the trick too.



3. Egg Salad Sandwich


Everyone knows this one. If you don't, it's really easy to make.
  • Hard boil some eggs that are about 2-3 days old from the store. It makes them easier to peel. (How to hard boil eggs? Check the second comment at the bottom of the Power Foods section.)
  • Peel the hard boiled eggs and then mash them up in a bowl with a potato masher or fork.
  • Put a spoonful of mayonnaise into the bowl and mix it in with the mashed eggs. Repeat until you get the consistency you like. Then add salt and pepper to taste. I also chop up some green onions or bits of celery into that mix. Do whatever the f*ck you wanna dooooo.
  • Spread that egg salad over some bread.


There's tuna sandwiches which I'm not big on but they're good on a tight budget too. They're made the same way as the egg salad one except substitute the egg for canned tuna obviously. I left out deli meat sandwiches as well because we could go on for days but I make a basic black forest ham sandwich once in awhile if I see it on sale.

Let me know in the comment section below what types of sandwiches you like to make, I'd love to try them out!

Words by Dan Profane

Bulking on a Budget Part 1









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3 comments:

ejd said...

1. mom makes tuna egg salad sandwich.- all you do is add the tuna with the egg salad.
*- you can easily turn it into a hardy meal by adding in cooled cooked pasta noodles. go for mac, ziti, bow tie or spirals. travels very well. note: i dispise mayo..so i typically eat mine with ranch dressing, italian dressing, or plan with salt and peper if its the kind packed in oil
2. Left over chopped sandwich. use that leftover stake, chicken,or potroast. saute onions add a little bbq sauce. works well with extra pot roast or leftover baked or roasted chicken. serve on toasted bread or bun.
3. bean spread or hummas on toast- sister buys a bunch of organic stuff that goes bad. i just take some of hers, lmao, before it spoils..what a better way to bulk on a budget than free.
4. you can make number one on my list with left over turky too!- BIGGEST BLUK ON A BUDGET TIP: take those holiday leftovers home. freeze that extra turky-makes great bbq sandwich listed above. ham for your eggs. and whatever else you snatch from your host!

Dan said...

Thanks for the extra tips ejd. Going to try out adding some leftover pasta noodles into the sandwiches for bigger bulking gains. I've never tried bean or hummus for spread so that's on the list too now.

ejd said...

i have to learn to write a little more clearly. its not a sandwich filler."pasta noodles into the sandwich"…..but in place of the bread…but now that you said it , i remember mom making a sandwich out of hers. she makes a sandwich out of anything including a fried chicken wing sandwich. i should have mentioned if you had soft tocos or any soft shells for burritos wraps work well too!