Life will get busy, so it’s regular to depend on takeout or quick meals at times while you’re in a pinch. Even so, you may fear about how these meals suit your dietary targets.
Right here comes Subway to the rescue with its menu of subs and salads! To make issues straightforward, 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 Take pleasure in Quick Meals on a Eating regimen?
Balanced, wholesome meals are important to your success while you’re on a eating regimen. On the identical time, meals is supposed to be loved, and it’s completely nice to indulge your cravings sometimes. If you need 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 objects for you. We’ve rounded up our dietitian’s high seven Subway suggestions primarily based on the menu’s dietary data.
7 Dietitian-Beneficial Subway Choices
When Subway energy and diet data, needless to say 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 substances, 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 can even get recent sandwiches for breakfast at Subway? The egg and cheese breakfast sandwich comes on a toasted flatbread, however you’ll be able to swap it for multigrain.
It has:
- 360 energy
- 2 grams of fiber
- 16 grams of protein
Professional tip: Prime it off with veggies to get your morning off to a terrific begin. The opposite breakfast sandwiches have meat, however with a very good 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 while you’re contemplating lean meats in 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 hold you full)
Professional tip: This high-protein Subway sandwich is nice as is, however in case 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 among these is a wonderful selection in case you’re on the lookout 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
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 in case 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 in case you see it on a menu close to you, strive it out. It’s a superb 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. Nearly half of the common day by day suggestion!
Professional tip: Add veggies to maintain it vegan or Swiss cheese for a bit of additional protein!
6. The Veggie Delite
The Veggie Delite is a superb Subway sandwich choice if you need 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 recommendations. Including cheese brings some additional energy, however you’ll additionally get a bit of protein enhance in case you’re nervous 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
Professional tip: You’ll be able to 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 while you eat out doesn’t need to be difficult, particularly when you’ve got the dietary data obtainable. With the precise information and modifications, Subway could be 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 approach, you may make the perfect choice in your cravings and your well being targets.
