Scenario: You’re in a rush and you only have 15 minutes for your lunch break. You look around and the only real option outside of taking Bernice’s meticulously bagged lunch in the office fridge is eating at Subway. Well, that’s a no-brainer, right? Didn’t that guy lose a ton of weight eating nothing but Subway sandwiches? Yeah well, the less, said Jared, the better. But the idea that Subway is a dieting paradise ended a few years ago. In fact, a lot of people now think of Subway as an unhealthy place. Let’s take the guesswork out of it all and give you the skinny on the healthiest Subway sub.
Here’s your fast food fix to help you find a high protein, healthy Subway sandwich option that will stay below 500 calories. Let’s look at the individual ingredients before reviewing the sandwich as a whole.
This is going to be a completely made up sandwich, but if you need a name then we’ll call it the turkey and veg subway (yes this is us at our most creative). Hey, it’s a place that lets you build your own creation, so why shouldn’t you take control of what you’re about to buy? This particular creation is a 6-inch sub with 2 servings of turkey breast topped with mushrooms, onions, cucumbers, lettuce, green peppers, with light mayo and mustard to finish it off.
The entire meal comes to a grand total of 360 calories: Protein 26g, Fat 10g, and Carbohydrates 43g.
The rye or wheat bread are your best options. On the other end of the scale is the wrap which comes in at 300 calories! If you had gone for the foot long, you’d be consuming 380 calories from the bread alone (or 600 calories if you choose the wrap).
When it comes to the meats, the BBQ Rib patty comes in at the highest calorie on the entire Subway menu, with a small serving containing 260 calories. Compare that to two servings of turkey breast you’re going to special order (yes you should be prepared to pay extra) at 100 calories (18g of protein) and you can see why it’s worth the extra couple bucks. If turkey isn’t your thing, you could get two servings of roast beef, which comes to 180 calories but packs in 32g of protein!
Your Fast Food Hack Healthy Subway Sandwich
- Rye Bread (190 calories, Protein 8g, Fat 2.5g, Carbs 34g)
- Turkey Breast x 2 (100 calories, Protein 18g, Fat 1g, Carbs 2g)
- Mushrooms (5 calories, Protein 0g, Fat 0g, Carbs 1g)
- Onions (0 calories, Protein 0g, Fat 0g, Carbs <1g)
- Cucumbers (0 calories, Protein 0g, Fat 0g, Carbs <1g)
- Lettuce (0 calories, Protein 0g, Fat 0g, Carbs <1g)
- Green Peppers (0 calories, Protein 0g, Fat 0g, Carbs <1g)
- Light Mayonnaise (50 calories, Protein 0g, Fat 5g, Carbs 1g)
- Mustard (5 calories, Protein 0g, Fat 0g, Carbs 1g)
What about the cheese?
At the start, we said that we would keep this meal to under 500 calories, and let’s be honest here: We smashed that target. The meal is 360 calories with only 10g of fat. This is a really healthy sandwich, but we still have 140 calories to play with. We could swap the turkey for the roast beef which will add 80 calories to our meal, but there is still room left for cheese!
At the moment, the two best kinds of cheese on their menu would be the Cheddar cheese or the Swiss cheese. This is because they are both slightly higher in protein than the other options, without being too high calorie. Adding Cheddar cheese to the meal, alongside the roast beef would create a 500 calorie meal. It’s up to you whether you add it or not.
After you’ve decided on cheese, all you have to do is be ready to answer their ruched query about toasting your sub or not. That’s your call. Hey, we figure you can figure out that one on your own. But do us a favor and get water instead of soda and don’t even think about the chips or cookies!
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