KBEZ's Steve Smith recipe for a Peatunkey sandwich...
2 slices whole grain bread
2 TBS peanut butter (could cut fat down by using one, but most people would probably use two on a sandwich)
3 oz tuna (that's about half a can)
2 slices turkey
It came out to 437 calories (call it a meal and that would be fine).
38 grams protein - that is high protein
19 grams fat, BUT only 3 grams saturated fat. 8 grams monounsaturated fat (that's the kind that is good for your heart) and 5 grams polyunsaturated fat (this is where the omega 3 fats from the tuna come from - good fat). So ultimately, this provides mostly GOOD fat (13 of the 19 grams total fat is good fat).