Turkey and Cheese Sandwich (390 Cal, 32g Protein)
Classic turkey sandwich with mustard on whole wheat — 390 calories, 32g protein, ready in 5 minutes. High-protein, no-cook lunch with deli turkey and cheddar.
Turkey and Cheese Sandwich (390 Cal, 32g Protein) has 390 calories per serving, with 32g protein, 38g carbs, 11g fat, and 5g fiber. Prep 5 min, cook 0 min.
Nutrition per serving
1 serving(s)
390
Calories
32g
Protein
64% DV
38g
Carbs
14% DV
11g
Fat
14% DV
* %DV based on a 2000 calorie diet
💪 32g protein per serving.
🔥 8.2g protein per 100 cal.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
5 min
Cook Time
0 min
Servings
1
Est. Cost
$2.50
Turkey and Cheese Sandwich (390 Cal, 32g Protein)
A classic sandwich done right — 390 calories, 32g protein, ready in 5 minutes. Using deli turkey breast, a modest portion of cheddar, and mustard instead of mayo keeps this under 400 calories with 32g of protein. No cooking required.
Ingredients
- 2 slices whole wheat bread
- 80g turkey breast (deli sliced)
- 28g cheddar cheese (1 slice)
- 1 cup lettuce
- 2 slices tomato
- 1 tbsp mustard
Instructions
-
Spread mustard on one slice of bread.
-
Layer turkey, cheese, lettuce, and tomato.
-
Top with second slice of bread. Cut and serve.
Optional: Toast the bread first for extra crunch — not required.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 390 kcal |
| Protein | 32g |
| Carbs | 38g |
| Fat | 11g |
| Fiber | 5g |
Tips
- Swap cheddar for Swiss or provolone for a different flavor profile.
- Meal prep: Assemble without lettuce/tomato; add those fresh before eating. Keeps for 2 days in the fridge.
- Per 100g: approximately 250 calories, 21g protein, 24g carbs.
Turkey and Cheese Sandwich Calories and Make-Ahead Tips
One turkey and cheese sandwich made with the listed bread, deli turkey, cheddar, lettuce, tomato, and mustard has 390 calories and 32g of protein. It is a no-cook lunch as written; to avoid a soggy sandwich, keep lettuce and tomato separate until you are ready to eat.
Turkey and Cheese Sandwich FAQs
Is this sandwich no-cook?
Yes. The default recipe requires no heat source. Toasting the bread is optional — the sandwich is ready to eat with untoasted bread.
How long does a turkey sandwich keep in the fridge?
Assembled without lettuce or tomato, the sandwich keeps for 2 days in an airtight container. Add fresh lettuce and tomato just before eating to prevent sogginess.
Which bread keeps the calorie count close to 390?
Use the listed 2 slices of whole-wheat bread (about 80 calories per slice). Different bread brands vary, so check the label and recalculate if your bread differs significantly.
For another no-cook lunch, try tuna salad lettuce wraps or this Mediterranean chickpea wrap.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
Want to plan meals around this recipe?
Build a meal plan →
