Give Your Lunch A Boost Of Protein With This Easy Sandwich Hack

Protein is a key macronutrient that sustains many vital functions in your body such as repairing tissues, supporting the immune system, and providing the building blocks of hormones. Having some protein after a solid workout can help your body recover, and protein will help you build muscle. If you're trying to lose weight, protein helps you feel full while reducing your cravings. Protein also gives your metabolism a boost and maintains weight loss. Protein also helps protect bone mass and retain muscle mass as you age (via MedicineNet).

If you're not active or moderately active, the Dietary Guidelines for Americans says you'll need a minimum of 0.8 grams of protein per kilogram of body weight each day, which comes out to 51 grams of protein for someone weighing 140 pounds. More active people will need up to 2 grams of protein per kilogram, or about 127 grams for a 140-pound person. Women's Health says this is easy to achieve if you spread your protein needs throughout the day. You could substitute cottage cheese for milk in your breakfast pancakes or replace breadcrumbs with crushed walnuts to top your chicken or fish. An easy hack to boost your protein at lunch is to swap out the flour tortillas in your sandwich wraps for a thin, two-egg omelet.

How to make a thin omelet

An egg provides you with 6 grams of protein, so a two-egg omelet could put you at 20% of your daily recommended protein. You don't need to be a seasoned French chef to make an egg wrap, according to Forks on the Left. To make a two-egg wrap, you will need a 10-inch round pan heated to medium-low heat. While the pan is heating up, beat two eggs vigorously with a fork until you get a thin consistency that easily slips through the tines of the fork. You can also add some salt and pepper to taste. Spread some butter in the pan to cover the entire surface, but note if the butter bubbles. Any bubbles in your butter are an indicator that your pan is too hot.

Add the eggs to the heated pan, and spread the egg so the entire bottom of the pan is covered. As the eggs begin to cook in the pan, use a silicone spatula to gently pull the cooked edges of the omelet towards the middle of the pan. Skim off some of the uncooked egg into the exposed surface of the pan, and continue doing so until the surface of the egg is shiny and you don't see any more uncooked egg. Remove the omelet from heat and let it rest for a minute. You can then add your favorite sandwich ingredients, or explore some healthy options.

Healthy options for an egg sandwich wrap

Even if you already love omelets, you can get a little creative with this high-protein substitute for flour tortillas (or bread). Sandwich wraps are a great way to also get some healthy veggies for lunch. Hurry the Food Up suggests adding chopped red bell pepper, spinach, sunflower seeds, and matchstick carrots to your sandwich wrap. Add either your favorite dressing, or create a dressing using some fresh ginger, cottage cheese, sour cream, lemon zest, and mustard.

If you've ever had a Southwestern omelet, this sandwich wrap from Veggie Primer has the same idea. Start with some black beans and corn as your base, then add avocado, black olives, some healthy greens, and cilantro. Top off with salsa.

You can add even more protein to your lunch with this lentil edamame filling from Cooked & Loved. Chop cooked edamame beans into small pieces, and add them to a bowl with cooked lentils, sun-dried tomatoes, tomato sauce, mayonnaise, paprika, salt, and pepper. Stir to combine. To make the sandwich wrap, spread a thin layer of hummus on the omelet, then top with lettuce and the lentil edamame mixture. Add sliced carrots and your favorite cheese.