The sandwich ends up being about 300 calories, 7.5 fat, 40 carbs, 17 protein. We use a sprouted grain bread that is higher in fiber and protein and Naturally More Peanut butter, which is also higher in fiber and protein. For breakfast, I think he usually has a bagel sandwich with an egg and ham. He stays away from dairy because it doesn't sit well with him during exercise. Sleep could definitely be a factor. He also eats as soon as he gets back from his ride.