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Your Keto Journey #37: Sandwich Anyone?

20181127 Keto pic for Sandwich anyone.2

Sandwiches – who says you have to wrap your sandwich in bread? Since wheat and grains stimulate appetite, you may want to find something else to hold your sandwich. Like what? I’m glad you asked. Learn more in today’s "Your Keto Journey"© post.

First, let us think in the color green.  Lettuces are on the top of the green list.

Note:  The following information is based on 1 Cup (8 oz), chopped.

Subtract dietary fiber grams from total carbohydrates to get net carbs.


1. Iceberg lettuce – aptly named because of the way it was shipped.  Covered in ice in the 1920s.  Previously known as Crisphead lettuce.  This lettuce contains:

2.3 gr carbohydrates

.9 gr of dietary fiber

.6 gr protein

361 IU Vitamin A

2 mg Vitamin C

17.4 mcg Vitamin K

20.9 mcg Folate

13 mg Calcium

4 mg Iron

5 mg Magnesium

14.4 mg Phosphorus

102 mg Potassium


2. Butterhead lettuce (which includes Bibb, Boston and Butter lettuce)

1.2 gr Carbohydrates

.6 gr dietary fiber

.7 gr protein

1822 IU Vitamin A

2 mg Vitamin C

56.3 mcg Vitamin K

40.1 mcg Folate

19.3 mg Calcium

7.2 mg Magnesium

131 mg Potassium


3. Green Leaf lettuce

1 gr Carbohydrates

.5 gr dietary fiber

20.9 mg total Omega-3 fatty acids

8.6 mg total Omega-6 fatty acids

2665 IU Vitamin A

6.5 mg Vitamin C

62.5 mcg Vitamin K

13.7 mcg Folate

13 mg Calcium

4.7 mg Magnesium

10.4 mg Phosphorus

69.8 mg Potassium


4. Batavia lettuce

1 gr Carbohydrates

1 gr dietary fiber

1 gr protein

117 mg Potassium

Vitamin A

Vitamin C


5. Oak Leaf lettuce

2 gr Carbohydrates

1 gr dietary fiber

1 gr protein

70 IU Vitamin A

19.98 mg Vitamin C

2 mg Calcium

4 mg Iron


6. Radicchio

1.8 gr Carbohydrates

.4 gr dietary fiber

6.4 mg total Omega-3 fatty acids

37.2 mg total Omega-6 fatty acids

10.8 IU Vitamin A

102 mcg Vitamin K

5.2 mg Magnesium

16 mg Phosphorus

121 mg Potassium


7. Cabbage, common

1.9 gr Carbohydrates

.8 gr dietary fiber

.4 gr protein

16.1 mg total Omega-3 fatty acids

12.3 mg total Omega-6 fatty acids

44.1 IU Vitamin A

17.9 mg Vitamin C

20 mcg Folate

16.4 mg Calcium

5.1 mg Magnesium

8 mg Phosphorus

86 mg Potassium


As you can see, lettuces do have quite a mix of vitamins and minerals.  A very good, healthy sandwich holder.


Fats – if you need to increase fats in your eating plan:

Use cheese wraps made in the frying pan or baked in your oven.  Most recipes call for some of the harder cheese like parmesan and cheddar.  Feel free to use your own blend of cheeses.  Recipes for cheese shells or cheese taco shells are easy to find with Google.

Tip:  Suspend a spatula or wooden spoon across the top of 2 drinking glasses - spread a few inches apart - to cool your cheese shell and get it to form in the shape of a taco-type shell.


Chicken – if you need to increase proteins in your eating plan.  Keep in mind that 3 ounces of cooked chicken is approximately 25 gr of protein.

Use a think sliced butterfly cut of chicken to serve as your wrap.  Keep it thick enough to sustain the sandwich ingredients, yet thin enough to serve as a wrap and maintain the number of grams you are looking to get.

Be creative with your fillings and try to choose:

A layer of green:  Such as spinach or green veggie.

A layer of cheese that is sliced grated or crumbled.

A layer of sliced veggie such as:  Tomato, onions, mushrooms, peppers or even shredded carrots.

A touch of flavor such as:  Chive, parsley or rosemary.

Add a 2nd meat if you so desire:  Ham, bacon (pork or turkey based), pepperoni or even quality salami.

Wrap your goodies firm but not too tight.  Secure with a cooking twine if necessary.  Bake till done.  Serve.


I love you Keto Family.  There are worthwhile resources at my website sourced and created for YOU!

Visit my website and check out the “Resources” page.  There you will find a link to “Dr. Colbert’s Keto Zone Diet” book.  I highly suggest you read it.  If nothing else, borrow the book from your local public library.  If they don’t have it, ask them to get a copy that you may borrow.

Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com.  Scroll down and leave your comment.

Share this blog with someone you love and care about.  I’m here for you!

Good Day, Good Week and Good Health to you all!

See you next time!



© 2018 Kat Heil 2018 Kat Heil LLC

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