How a Dietitian Orders at Subway

Life gets busy, so it’s normal to rely on takeout or fast food from time to time when you’re in a crunch. Still, you may be concerned about how these foods fit into your nutritional goals.

This is where Subway comes to the rescue with its menu of subs and salads! To make things easier, we’ve highlighted seven items that are packed with flavor and create a balanced meal when you’re trying to choose the healthiest menu options at Subway.

How can I enjoy fast food in my diet?

balanced, healthy diet These are essential to your success when you’re on a diet. Plus, food is meant to be enjoyed, and it’s perfectly okay to satisfy your cravings from time to time. If you want a sandwich, have a sandwich! But remember: moderation is always key.

Whether you’re looking for a quick meal on the go or just craving something to eat, Subway has the healthiest menu items for you. We’ve gathered our dietitian’s top seven Subway recommendations based on the menu’s nutritional information.

When looking at Subway calories and nutrition information, keep in mind that each six-inch sandwich (not a foot long) is calculated to contain:

  • Multigrain Bread
  • salad
  • spinach
  • Tomato
  • Onion
  • green capsicum
  • Cucumbers
  • Black olives

Swap these ingredientsAdding sauce and cheese, or choosing other bread options will make a difference. nutrition information You can find them online or in restaurants.

1. 6 Inch Egg and Cheese Sandwich

Let’s start the list with a breakfast item! Did you know you can also get fresh breakfast sandwiches at Subway? Egg and Cheese The breakfast sandwich comes on toasted flatbread, but you can replace it with multigrain.

it is:

  • 360 calories
  • 2 grams fiber
  • 16 grams protein

Pro Tip: Top with veggies to get your morning off to a great start. Other breakfast sandwiches contain meat, but since this sandwich already has a good amount of protein, skip the bacon and go with some filling vegetables instead.

2. 6-Inch Titan Turkey Pre-Made Sandwich Combination

Turkey will always be at the top of the list when you’re considering lean meat for your subs. titan turkey It contains 33% more meat than a regular turkey sub, plus:

  • 490 calories
  • 2 grams fiber
  • a huge 30 gram protein (to help keep you full)

Pro Tip: This high-protein Subway sandwich is great anyway, but if you’re considering Subway cheese options, most varieties have between 40 to 60 calories per serving. Or skip the cheese and add sliced ​​avocado for an extra 2 grams of fiber!

3. Grilled Chicken from the No Bready Bowls section

Subway’s No Bread Bowls offer all the flavor of your favorite vegetable without the bread and carbs. If you’re looking for a quick low carb meal then ordering one of these is an excellent option.

Grilled Chicken Bowl Is:

  • 200 calories (including meat and vegetables)
  • 3 grams fiber
  • 35 grams protein

Pro Tip: Opt for sauces on the side to avoid unnecessary calories, fat or sugar.

4. 6 Inch Roast Beef with Spinach and Vegetables

subway hearty roast beef sandwich Is:

  • 340 calories
  • 5 grams fiber
  • 25 grams protein

Pro Tip: Loading your sub with veggies makes it even better, especially if you ask for a pile of spinach. This leafy green has many health benefits which include antioxidant properties and a variety of vitamins and minerals (it’s rich in vitamin K, lutein, potassium, and iron).

5. High-Protein Veggie Patty

Subway Veggie Patty It’s not available at every location, but if you see it on a menu near you, give it a try. This is an excellent option because it includes the following:

  • 390 calories
  • 16 grams of plant-based protein
  • 13 grams fiber

This is great news because it’s a vegan option that doesn’t skimp on anything. essential macronutrients Which contains 13 grams of fiber. Almost half the average daily recommendation!

Pro Tip: Add veggies to keep it vegetarian or Swiss cheese for a little extra protein!

6. Veggie Delight

Veggie Delight This is a great Subway sandwich option if you want something with fewer calories and more fiber. This is a delicious vegetarian or vegan option:

  • 210 calories
  • 5 grams fiber
  • 10 grams protein

Pro Tip: With 10 grams, it has less protein than some of our other suggestions. Adding cheese adds a few extra calories, but you’ll also get a little protein if you’re concerned about your macros.

7. 6-Inch Rotisserie-Style Chicken with Avocado

Completing our list is the classic Rotisserie-Style ChickenA delicious sandwich with:

  • 310 calories
  • 5 grams fiber
  • 25 grams protein

Pro Tip: You can up the health factor by asking for a scoop of avocado. Adding some creamy green goodness adds 70 calories and six grams of fat, but you’ll get all the healthy fats, vitamins and minerals stored in it. this superfood,

Making healthy choices when you eat out doesn’t have to be complicated, especially if you have nutrition information available. With the right knowledge and modifications, Subway can become a macro-friendly meal on the go.

When in doubt, log meals (free!) MyFitnessPal app Before you order them. This way, you can make the best decisions for your cravings and your health goals.