4 oz chicken breast, turkey bacon, lettuce, and tomato on a sandwich thin

1 serving: calories: 288    carbohydrates: 21       protein: 31          fat:  6      fiber:  5       sugar: 2        sodium:466

6 oz chicken breast, turkey bacon, lettuce, and tomato between two slices whole grain bread

2 servings:  calories: 493      carbohydrates: 45      protein:  50      fat:  9      fiber:  14      sugar:  6       sodium:841

Gluten free: calories: 338   carbohydrates: 23      protein:  30      fat:  10      fiber:  1      sugar:  2       sodium:486

You can reduce sodium by not using mayo or turkey bacon