Turkey sandwich

Turkey sandwich with:

- 2 slices whole-grain bread
- 2-–3 slices fat-free cheese
- 3-–4 slices deli turkey breast
- Mustard and fat-free mayo
316 calories, 36 g protein, 34 g carbs, 4 g fat

Why? Convenience, as well as that much-needed sixth meal of the day. The balanced combination of protein, carbs and fat in this sandwich are ideal for mass-building.

Hardgainer Tip: Add a glass of low-fat milk and a piece of fruit if you have a speedier-than-average metabolism.

Shredding Tip: Use carb-reduced bread to keep carbohydrates and calories under control.