Chicken, Apple And Walnut Sandwich

Energy crunch
(Image credit: Unknown)

The Waldorf salad isn’t just a punchline in a classic sitcom. This sandwich, which includes all the traditional ingredients of the salad, is packed with energy-providing carbohydrates and quality protein, (chicken is high on the list of protein-rich foods) which will drip-feed your body throughout the day. It’s low in fat, while the fibre content from the walnuts, celery and apple will help curb hunger pangs and energy slumps.

With a high protein content and plenty of carbohydrate, it’s a good meal to have post-workout (perfect if you’re wondering what to eat after a workout) or during marathon training (see what to eat during marathon training for more running nutrition tips). If you’d rather go lighter on the carbs, try one of these protein-rich salads.

Chicken, Apple And Walnut Sandwich

488 calories

Ingredients (Serves One)

  • 75g of chopped cooked chicken
  • ½ an apple, chopped
  • One celery stick, chopped
  • Three walnuts, chopped
  • 1tbsp low-fat mayonnaise
  • dash of lemon juice
  • Two slices of raisin bread


Combine the chopped chicken, apple, celery stick and walnuts in a bowl. Mix with the low-fat mayonnaise and lemon juice. Spoon the mixture between two slices of raisin bread. 


To get approximate nutritional values for this recipe we entered the ingredients on Myfitnesspal, one of the best weight-loss apps for calorie counting. This meal contains around 488 calories, and provides 54g of carbohydrates, 31g of protein, 18g of fat and 8g of fibre.

Raisin bread

The raisins raise the bread’s glycaemic index (GI) rating, which means it will release energy into the bloodstream quickly for an instant energy boost.


The water content in lettuce will rehydrate your cells and therefore boost your performance. Dehydration means your heart has to work harder to pump blood around the body, which can weaken your workout.


Apples contain the turbo-fuel thiamine. This B vitamin helps to release energy from carbohydrate and is also essential for the functioning of the heart, muscles and nervous system.


Coumarin, a sweet-smelling compound found in celery, will get your blood and energy pumping because it increases the blood flow into the veins.


Like most nuts, walnuts are nutrient-rich. They contain protein, fibre, calcium and most importantly manganese, a key mineral for brain function and concentration.


The protein in the chicken slows carb absorption, preventing blood-sugar spikes which lead to energy slumps. Its B vitamins are also vital for converting fats, sugar and protein into muscle.

More Great Lunch Ideas

Lucy Miller
Former editor

Lucy Miller is an experienced journalist who has worked across a range of health and fitness titles. She was the fitness and nutrition editor at Men’s Fitness UK, and has also been fitness editor of both Health & Fitness UK and Women’s Fitness UK. Lucy qualified as a NASM-certified personal trainer and nutritionist in 2008.