Think that eating healthy means you need to give up some of your favourites? Think again! My Banh Mi roll will deliver on flavour and fill you up
Prep Time: 10 mins


  • 1 wholegrain long bread roll or gluten free
  • 1 tablespoon butter
  • 2 tablespoons chicken pate or cold meat
  • 1/4 carrot grated
  • 1/4 red onion sliced
  • 1/4 cup baby cos lettuce leaves shredded
  • 1/4 cucumber thinly sliced
  • 1 tablespoon fresh coriander
  • 1/4 tablespoon small red chilli finely sliced
  • salt
  • pepper

To Serve:

  • 1 teaspoon soy sauce
  • 1/2 tablespoon vietnamese mint or thai basil leaves
  • 1/4 lemon


  • Cut the long side of the baguette lengthways.
  • Spread with butter and assemble the ingredients inside.
  • Drizzle with soy, extra herbs and a squeeze of lemon.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.