Life will get busy, so it’s regular to depend on takeout or quick meals from time to time once you’re in a pinch. Even so, you may fear about how these meals suit your dietary objectives. 

Right here comes Subway to the rescue with its menu of subs and salads! To make issues simple, we’ve highlighted seven gadgets which can be filled with taste and make for a balanced meal once you’re making an attempt to decide on more healthy menu choices at Subway.

How Can I Get pleasure from Quick Meals on a Food regimen?

Balanced, wholesome meals are important to your success once you’re on a food regimen. On the similar time, meals is supposed to be loved, and it’s completely tremendous to indulge your cravings now and again. In order for you a sandwich, have a sandwich! However keep in mind: moderation is at all times key.

Whether or not you’re on the lookout for a fast meal on the go or simply craving a sub, Subway has wholesome menu gadgets for you. We’ve rounded up our dietitian’s high seven Subway suggestions based mostly on the menu’s dietary data.

When taking a look at Subway energy and diet data, understand that every six-inch sandwich (not a footlong) is calculated to incorporate:

  • Multigrain bread
  • Lettuce
  • Spinach
  • Tomatoes
  • Onions
  • Inexperienced bell peppers
  • Cucumbers
  • Black olives

Swapping out these components, including sauces and cheese, or selecting different bread choices will change the diet data you could find on-line or in eating places.

1. 6-inch egg and cheese sandwich

Let’s kick off the checklist with a breakfast merchandise! Do you know you may as well get contemporary sandwiches for breakfast at Subway? The egg and cheese breakfast sandwich comes on a toasted flatbread, however you may swap it for multigrain. 

It has:

  • 360 energy
  • 2 grams of fiber
  • 16 grams of protein

Professional tip: High it off with veggies to get your morning off to an incredible begin. The opposite 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 an alternative.

2. 6-inch Titan Turkey pre-made sandwich mixture

Turkey will at all times high the checklist once you’re contemplating lean meats on 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 maintain you full)

Professional tip: This high-protein Subway sandwich is nice as is, however should 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 hen from the No Bready Bowls part

Subway’s No Bready Bowls provide all of the flavors of your favourite sub with out the bread and carbs. Ordering one in every of these is a wonderful selection should you’re on the lookout for a low-carb meal quick.

The grilled hen bowl has:

  • 200 energy (with the included meat and veggies)
  • 3 grams of fiber
  • 35 grams of protein 

Professional tip: Go for sauce on the facet 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

Professional tip: Loading up your sub with filling veggies makes it even higher, particularly should you ask for a heap of spinach. This leafy inexperienced has a number of well being advantages, together with antioxidant properties and quite a lot of nutritional vitamins and minerals (it’s wealthy in vitamin Okay, lutein, potassium, and iron).

5. Excessive-protein Veggie Patty

The Subway Veggie Patty isn’t obtainable at each location, however should you see it on a menu close to you, strive it out. It’s a wonderful selection because it packs in:

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

That is nice information because it’s a vegan choice that doesn’t skimp on important macronutrients together with a whopping 13 grams of fiber. Virtually half of the common each day suggestion!

Professional tip: Add veggies to maintain it vegan or Swiss cheese for slightly additional protein!

6. The Veggie Delite

The Veggie Delite is a superb Subway sandwich choice if you would like one thing low in energy and better in fiber. It’s a tasty vegetarian or vegan choice with:

  • 210 energy
  • 5 grams of fiber
  • 10 grams of protein

Professional tip: With 10 grams, that is decrease in protein than a few of our different solutions. Including cheese brings some additional energy, however you’ll additionally get slightly protein increase should you’re apprehensive about your macros. 

7. 6-inch rotisserie-style hen with avocado

Rounding out our checklist is the traditional rotisserie-style hen, a tasty sandwich with:

  • 310 energy
  • 5 grams of fiber
  • 25 grams of protein

Professional tip: You possibly can improve the well being issue by asking for a scoop of avocado. Including 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 once you eat out doesn’t should be difficult, particularly you probably have the dietary data obtainable. With the fitting data and modifications, Subway is usually a macro-friendly meal in a pinch of on the go.

When unsure, log meals within the (FREE!) MyFitnessPal app earlier than you organize them. That means, you can also make the perfect determination on your cravings and your well being objectives.



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