Meals · Sandwiches, burgers & wraps

BLT

Name: BLT
Prep time: 8 min
Cook time: 8 min
Total time: 16 min
Yield: 2 servings
Ingredients: 6 slices bacon, cooked crisp; 4 slices white bread, toasted; 2 tbsp mayonnaise; 1 large ripe tomato, thick slices; 4 crisp leaves iceberg lettuce; a pinch salt; a few grinds black pepper

Bacon, lettuce, tomato — the three-letter argument for August: crisp bacon, cold iceberg and a ripe tomato thick-sliced on toasted bread with mayo on both faces.

Time: 16 min (8 prep + 8 cook)
Servings: 2
Per serving: 524 kcal
Protein: 25 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

6 slices bacon, cooked crisp90 g
4 slices white bread, toasted120 g
2 tbsp mayonnaise30 g
1 large ripe tomato, thick slices180 g
4 crisp leaves iceberg lettuce60 g
a pinch salt1 g
a few grinds black pepper1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Cook the bacon to actual crispness — floppy bacon structurally fails a BLT.
Toast the bread and spread mayo edge to edge on all four slices; it's the moisture barrier as much as the flavour.
Salt and pepper the tomato slices directly. This is the step everyone skips and the reason restaurant BLTs taste better.
Stack: lettuce, tomato, bacon. Cut on the diagonal — it's the law.

Why is this a summer sandwich?

Because the tomato is the point and the bacon is the seasoning. An August tomato, salted, does something a January one can't; if it's winter, make something else or accept you're eating a BL.

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

19% of kcal

49% water

6 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 1047 kcal goes into the pot, 482 g of ingredients comes out as ~380 g of food → 276 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 276
Protein: (19%); 13 g
Fat: (52%); 16 g
Carbohydrates: (29%); 20 g
of which sugar: 4 g
Fiber: 2 g
Sodium: 760 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More meals

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.