Tuesday, February 9, 2010

Turkey Samich

I was told a few of my mom's students really like the format of my Ode to my Oatmeal post.  So today I will discus something that finds it's way into Ryan and I's lunch box several times a week; a turkey sandwich.  This morning I made him a turkey salad sandwich that consisted of: Two slices Nature's Own 100% whole wheat bread, 1Tbs Miracle Whip(don't skip the zip), 2tsp Publix brand brown mustard, 1/2 stalk of celery diced, 3-4oz shredded roasted turkey breast, 1/2 oz Publix sharp cheddar cheese, several pieces of spinach, and a dash of pepper and dried dill.  The nutrition analysis comes to: 313calories, 11.3g fat, 4g saturated fat, 17.6g carbohydrate, 821mg sodium.  The estimated cost of this sandwich comes to: 50 Cents.  Seriously! That's only 0.00159 cents a calorie.  I'm a little surprised that the sodium is still this high, especially since we roasted the turkey breast ourselves.  But compare this sandwich to some of America's favorite turkey/chicken sandwiches.

Quiznos Small Turkey & Cheddar: 495cal, 7g sat fat, 40.5g carbhydrate, 1171mg sodium
Average cost: $5 or 0.0101 cents per calorie

Subway 6" Roasted Chicken: 320cal, 4.5g fat, 1.5g sat fat, 49g carbohydrate, 750mg sodium.
Average cost: $4 or 0.0125 cents per calorie
Remember, this one does not include any cheese, mustard, or mayo just the standard veggies.

Panera Smoked Turkey Sandwich: 560cal, 17g fat, 2.5g sat fat, 68g carbohydrate, 1960mg sodium
Average cost:$6 or 0.0107 cents per calorie

Just as I thought, it's much less expensive to pack lunch than eat out at sandwich joints.  Of course when Ryan takes lunch to work it usually includes a yogurt, apple or banana, granola bar or almonds, and a tupperware of baby carrots and celery.  Just imagine what that would cost you at one of those restaurants.



  1. That sounds like a great, healthy samich!

    Thanks for providing the nutrient analysis.


  2. It looked delicious. I wanted eat it for breakfast, but didn't think Ryan would appreciate that.

  3. Like how you determined the "cost per calorie". Boy your husband eats healthy!

  4. Almonds are criminally underrated as a snack food. A handful of almonds is one of my go-tos for a quick snack. Love the breakdown; people never seem to think that a $5 sandwich is too much to pay for lunch every day!

  5. It's amazing what great snacks nuts make. I'm currently working on a CEU from the California Walnut Growers Assoc. In Super Food Rx, they are listed as a super food thanks to their high Omega 3 content.