No. Researchers gave 12 young men 100 grams of protein in one drink, right after a workout, and tracked it for 12 hours. Muscle protein synthesis was still raised at hour twelve, with no ceiling in sight. That 30-gram number stuck because the experiments ended while the body was still working. Your 49 grams sit between the 25 and 100 grams they compared. It just works on a longer clock than anyone assumed.

Protein is the strongest appetite-suppressing nutrient, and this sandwich gets 34% of its calories from it. Research across 49 trials found that high-protein meals boost two fullness hormones (GLP-1 and PYY) while suppressing the hunger hormone ghrelin. The 577 calories combined with that protein density means this lunch has more staying power than most meals with the same calorie count but less protein.

You can, but you will notice the difference. Greek yogurt alone is tangier and denser, which makes the salad taste more like a dip than a sandwich filling. The tablespoon of mayo rounds out the flavor and adds the slight richness that holds everything together. If you swap to all yogurt, try adding half a teaspoon of olive oil to get that smoothness back.