Give up entirely the notion of "blowing it". The notion of "blowing it" is responsible for millions upon millions of gained-back pounds. It's all about balancing the high-call choices with low-cal choices. It was a SANDWICH, for Heaven's sake - a completely normal lunch selection for the bulk of the normal-weight population. Of course, if you want to lose weight, it's not the best choice for your every day lunch -- others here have made lots of good suggestions for making it a healthier choice. But by no means should you feel guilty for having eaten a sandwich. Move on, and balance it with good choices for the next day or 2, and you'll be fine.
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