Life will get busy, so it’s regular to depend on takeout or quick meals from time to time while you’re in a pinch. Even so, you would possibly fear about how these meals suit your dietary targets.
Here comes Subway to the rescue with its menu of subs and salads! To make issues simple, we’ve highlighted seven objects which are filled with taste and make for a balanced meal while you’re making an attempt to decide on more healthy menu choices at Subway.
How Can I Enjoy Fast Food on a Diet?
Balanced, wholesome meals are important to your success while you’re on a weight loss program. At the identical time, meals is supposed to be loved, and it’s completely tremendous to indulge your cravings once in a while. If you desire a sandwich, have a sandwich! But bear in mind: moderation is at all times key.
Whether you’re searching for a fast meal on the go or simply craving a sub, Subway has wholesome menu objects for you. We’ve rounded up our dietitian’s prime seven Subway suggestions primarily based on the menu’s dietary data.
7 Dietitian-Recommended Subway Options
When taking a look at Subway energy and diet data, take into account that every six-inch sandwich (not a footlong) is calculated to incorporate:
- Multigrain bread
- Lettuce
- Spinach
- Tomatoes
- Onions
- Green bell peppers
- Cucumbers
- Black olives
Swapping out these components, including sauces and cheese, or selecting different bread choices will change the diet data you will discover on-line or in eating places.
1. 6-inch egg and cheese sandwich
Let’s kick off the checklist with a breakfast merchandise! Did you already know you too can get contemporary sandwiches for breakfast at Subway? The egg and cheese breakfast sandwich comes on a toasted flatbread, however you possibly can swap it for multigrain.
It has:
- 360 energy
- 2 grams of fiber
- 16 grams of protein
Pro tip: Top it off with veggies to get your morning off to an ideal begin. The different breakfast sandwiches have meat, however with an excellent serving of protein on this sandwich already, skip the bacon and cargo up on some filling veggies as a substitute.
2. 6-inch Titan Turkey pre-made sandwich mixture
Turkey will at all times prime the checklist while you’re contemplating lean meats to your sub. The Titan Turkey has 33% extra meat than the common turkey sub, together with:
- 490 energy
- 2 grams of fiber
- A whopping 30 grams of protein (to assist preserve you full)
Pro tip: This high-protein Subway sandwich is nice as is, however when you’re contemplating Subway cheese choices, most varieties fall between 40 and 60 energy per serving. Or skip the cheese and add sliced avocado for an additional 2 grams of fiber!
3. Grilled rooster from the No Bready Bowls part
Subway’s No Bready Bowls supply all of the flavors of your favourite sub with out the bread and carbs. Ordering one in every of these is a superb alternative when you’re searching for a low-carb meal quick.
The grilled rooster bowl has:
- 200 energy (with the included meat and veggies)
- 3 grams of fiber
- 35 grams of protein
Pro tip: Opt for sauce on the aspect to keep away from pointless energy, fats, or sugar.
4. 6-inch roast beef with spinach and veggies
Subway’s hearty roast beef sandwich has:
- 340 energy
- 5g of fiber
- 25 grams of protein
Pro tip: Loading up your sub with filling veggies makes it even higher, particularly when you ask for a heap of spinach. This leafy inexperienced has a number of well being advantages, together with antioxidant properties and a wide range of nutritional vitamins and minerals (it’s wealthy in vitamin Ok, lutein, potassium, and iron).
5. High-protein Veggie Patty
The Subway Veggie Patty isn’t obtainable at each location, however when you see it on a menu close to you, attempt it out. It’s a wonderful alternative because it packs in:
- 390 energy
- 16 grams of plant-based protein
- 13 grams of fiber
This is nice information because it’s a vegan possibility that doesn’t skimp on important macronutrients together with a whopping 13 grams of fiber. Almost half of the common day by day advice!
Pro tip: Add veggies to maintain it vegan or Swiss cheese for a bit additional protein!
6. The Veggie Delite
The Veggie Delite is a superb Subway sandwich possibility if you would like one thing low in energy and better in fiber. It’s a tasty vegetarian or vegan possibility with:
- 210 energy
- 5 grams of fiber
- 10 grams of protein
Pro tip: With 10 grams, that is decrease in protein than a few of our different solutions. Adding cheese brings some additional energy, however you’ll additionally get a bit protein enhance when you’re anxious about your macros.
7. 6-inch rotisserie-style rooster with avocado
Rounding out our checklist is the basic rotisserie-style rooster, a tasty sandwich with:
- 310 energy
- 5 grams of fiber
- 25 grams of protein
Pro tip: You can improve the well being issue by asking for a scoop of avocado. Adding some creamy inexperienced goodness provides 70 energy and 6 grams of fats, however you’ll get all of the wholesome fat, nutritional vitamins, and minerals saved in this superfood.
Making wholesome selections while you eat out doesn’t need to be sophisticated, particularly in case you have the dietary data obtainable. With the fitting information and modifications, Subway could be a macro-friendly meal in a pinch of on the go.
When doubtful, log meals within the (FREE!) MyFitnessPal app earlier than you get them organized. That means, you can also make one of the best choice to your cravings and your well being targets.