subway lunch

The best thing to do is go to their web site,
and build your own sub. That way you can
track calories, sodium, fats, everything.

http://www.subway.com/Menu/MenuCategoryItems.aspx?CC=USA&LC=ENG&MenuTypeId=1&MenuId=35


Now I usually get he turkey & black forest ham.
Go with swiss cheese if you need it, it's lower in
sodium. I now choose cucumbers over pickles,
and even lay off the black olives.

(e.g.)

Turkey Breast & Black Forest Ham

SERVING SIZE (g)
228

CALORIES
320

Calories from Fat
70

TOTAL FAT (g)
8.6

Saturated Fat (g)
3.5

Trans Fat (g)
0

CHOLESTEROL (mg)
35

SODIUM (mg)
830

CARBOHYDRATES (G)
44

Dietary Fibers (g)
2

Sugar (g)
8

PROTEIN (G)
21

VITAMIN A % DV
10

VITAMIN C % DV
20

CALCIUM % DV
45

IRON % DV
20



My 0.02

all veggies on honey oat or whole wheat bread - yummmmmmmmy!

I get the turkey, no cheese on wheat with all the veggies and pepper and mustard for less than 300 cals. 280 I think. :bigsmile:

I gtt the egg white &ham on wheat bread eith just a bit of spinach, the last time I went. It was delish!

<while munching on my subway> 6" turkey double meat (has less sodium than turkey+ham), no cheese, FRESH, salad as you like it. Be careful of the "lite" sauces as they can contain lots of sugar, they are only lite in fat. I go with sweet onion.

Note that the wrap has higher calories than the bread, and as it's less filling you're more likely to snack later. All the breads are about the same for calories, so go with wheat to get a bit more fibre.

And APPLES!! yum

Edit: liking the salad idea ^^

I get a plain piece of roasted chicken and a bowl of soup.

Not sure on the calories.... but I like to get a chicken salad, with half lettuce half spinach and then all the veggies you want. I usually just get cucumber and green pepper as I am some what of a picky eater. I bring it home and put my own dressing on, usually a few sprays of balsamic vinegrette. Very tasty and for me very filling.

6" veggy all veggies on wheat with " a small squirt" (really, that's what I say) of chipotle. mmmmmm I want subway now lol

sometimes i'll hit subway for my PWO meal,

12 inch, roasted chicken, no cheese, plenty of salads, sweet chilli sauce. and double meat of course!

Awesome meal.

But completely off topic really, haha!

if you want the bread, stick with roasted chicken, drop the cheese and minimise the sauce (or drop it in favor of salt and pepper) and avoid the avocado temptation!

That will keep it low enough.
But for macro balance, you really wanna add double meat and avocado , which really isnt that much more calories.
Its all in the planning really, to fit it in with the rest of your days intake.

I don't go for the lowest in calories because my goal is 1550-1650 a day. So my sub typically has between 300-400 calories on it. I get the Subway Club with provolone cheese, lettuce, tomatoes, cucumbers, black olives, and no condiments. I also get the Italian bread instead of wheat bread cause according to their website, it has less carbs and more fiber than the "whole wheat" kind (doesn't make sense, does it? That's why it's good to look at their website!!!)

Just had a look at the australian nutrition guide here.
http://www.subway.com.au/assets/documents/auswebnutrition_11212011.pdf

Doesn't look like that's the case for us.

Honey oat FTW

I would just like to add that one of my coworkers told me that she had started eating veggie sandwiches on their honey oat due to high sodium in meats.... They are only 240 calories on two diff. kinds of bread....that's with veggies , no cheese, or mayo or mustard....however, still 240 for a big sandwich if you can just add mustard or even light mayo....still is not that bad.....I thought a veggie sandwich would be gross...but after trying one realized ....it's not the meat that I have been tasting anyway....so it's working for me so far...just a suggestion....never thought I could eat one but love em now!

agreed. And not paying whatever they charge for just salad & bread!

P.S excess sodium is only an issue if you have high blood pressure. (If we had sig's, this would be mine)

agreed. And not paying whatever they charge for just salad & bread!

P.S excess sodium is only an issue if you have high blood pressure. (If we had sig's, this would be mine)

If we had sigs, mine runs somewhere in the 145+/95+ (sometimes 100+) range.

I've cut my sodium down by over half since I found MFP.
(well over 5,000mg a day)

I hope this brings down my blood pressure, and bpm at rest.


Back to the topic at hand, my original 6" sub was 2120mg
out of the shop. I'd come home, and add more cheese, and
other meats such as pepperoni, and salami. Who knows how
much sodium that added! I'm happy to get a 6" sub down to
830mg! Forget the can of soup I'd eat for lunch, all the pickles,
and pickled jalapenos I used to snack on, not to mention salsa. :noway:

At least now I'm down below all of my goals, including sodium!!!!

It took a free app (MFP) for me to figure this all out. :drinker: