Life will get busy, so it’s regular to depend on takeout or quick meals every now and then whenever 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 gadgets which can be filled with taste and make for a balanced meal whenever 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 plan?
Balanced, wholesome meals are important to your success whenever you’re on a weight-reduction plan. On the identical time, meals is supposed to be loved, and it’s completely high quality to indulge your cravings every now and then. If you need a sandwich, have a sandwich! However bear in mind: moderation is at all times key.
Whether or not you’re in search of 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 prime seven Subway suggestions based mostly on the menu’s dietary data.
7 Dietitian-Really useful Subway Choices
When taking a look at Subway energy and vitamin data, remember 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 vitamin data yow 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! 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 possibly can 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 an important 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 prime the checklist whenever 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 the event 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 provide all of the flavors of your favourite sub with out the bread and carbs. Ordering one in all these is a superb alternative in the event you’re in search of 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 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
Professional tip: Loading up your sub with filling veggies makes it even higher, particularly in the event 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 Okay, lutein, potassium, and iron).
5. Excessive-protein Veggie Patty
The Subway Veggie Patty isn’t accessible at each location, however in the event you see it on a menu close to you, strive it out. It’s a wonderful alternative 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 typical every day advice!
Professional tip: Add veggies to maintain it vegan or Swiss cheese for just a little additional protein!
6. The Veggie Delite
The Veggie Delite is a good 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 ideas. Including cheese brings some additional energy, however you’ll additionally get just a little protein increase in the event you’re fearful about your macros.
7. 6-inch rotisserie-style rooster with avocado
Rounding out our checklist is the traditional rotisserie-style rooster, a tasty sandwich with:
310 energy
5 grams of fiber
25 grams of protein
Professional tip: You may 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 whenever you eat out doesn’t must be sophisticated, particularly if in case you have the dietary data accessible. With the best data and modifications, Subway generally is 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 manner, you may make one of the best choice in your cravings and your well being targets.
