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Sandwiches are a perfect solution for a busy families meal planning problems. I’m sharing how to build a balanced sandwich- from choosing the bread and protein to the vegetables and condiments. I’m also sharing the calories and nutrition facts for my favorite sandwich – turkey, bacon and cheese on light wheat bread.
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How To Build A Balanced Turkey, Bacon & Cheese on Lite Wheat Sandwich

Sandwiches make eating on the go easy, and, when made right, they supply a significant amount of nutrients to an eating plan
Author: Heather Mangieri, RDN

Ingredients

  • 2 Slices of Whole Wheat Bread
  • 3 1/2 ounces Turkey Breast
  • .75 ounces Swiss (one deli slice)
  • 1 Slice of Bacon (cooked in microwave)
  • 3-4 Slices of Tomato
  • 3-4 Slice of Onion
  • 6 Spinach Leaves

Instructions

  • Layer all ingredients between two slices of light wheat bread. Cut down the center. Eat immediately or place in a plastic sandwich bag to take with you.
    *Optional: add 1-2 tsp light mayo or mustard as a condiment. *not included in nutrition facts below. *will increase sodium content of meal.

Notes

  • Nutrition Facts: 301 Calories, 24 g carbohydrates, 1 g fiber, 24 g protein, 12 g fat, 6 g saturated fat, 1,240 mg sodium, 20% daily calcium, 10% daily potassium, 10% daily iron.
*You can significantly reduce the sodium of this sandwich by eliminating the bacon and using fresh roasted turkey in place of a deli variety.
  • Meal Planning Servings; 1.5 CHO; 4 PRO; 2.5 FAT
  • Pairing Suggestions: Serve with a carbohydrate side such as roasted carrots or 1 ounce of baked tortilla chips and salsa to make a balanced meal.