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

1 serving: calories: 313    carbohydrates: 21       protein: 33          fat:  7      fiber:  5       sugar: 2        sodium:711

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

2 servings:  calories: 563      carbohydrates: 47      protein:  55       fat:  13      fiber:  14      sugar:  8       sodium:1131