A New Subway Sandwich

January 13, 2011 · 4 comments

As you have probably noticed if you have paid attention to any of the pictures I have posted in the past about the meals I eat I do get out to Subway quite a bit. Maybe once or twice a week. Like any other restaurant there are good choices and there are bad choices.

When I am not focusing on my diet this would be a typical lunch there for me:

12″ Tuna Sub, with all the fixings including cheese and olive oil
Bag of chips
2 cookies

According to my calculations the total calories for that meal is about 2,100 calories. What, you heard Subway was healthy? Think again, my friends. Very easy to go totally off the rails there despite what Jared says in their commercials.

As I have been doing good the last couple of months I have managed to avoid that kind of disaster. This has been my standard meal:

12″ Turkey Sub, no olive oil, no cheese
Apple slices
Yogurt

That meal is much better at a little under 700 calories.

Yesterday I took a shot at a simple little change, which was:

12″ Veggie Sub, no olive oil, no cheese
Apple slices
Yogurt

Total estimated calories for that meal is about 500, and surprisingly to me I did not miss the meat at all. I don’t normally get cucumbers on my subs so I added extra cucumbers and thought about that as being the meat and it worked. It was filling, satisfying and tasty and at 500 calories for the whole meal the kind of healthy option Subway likes to advertise.

I think I’ve found my new go-to sandwich.

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{ 4 comments }

John January 13, 2011 at 11:02 am: It is surprising how bad subs can be. You ever notice how subway pushes the 6g of fat in their sub, not the calories? For some reason people tend to think eating fat makes them fat. I would argue that my BLT sub I ordered the other day (from Jersey Mikes 580 cal) w/ no cheese and no dressing was much healthier than a lot of those “healthy” subway options.

This also shows how little changes can really effect your weight. You didnt have to stop going to subway to lose weight, you just had to change what you ordered. Saving those 1500 calories a day is equal to 3 pounds a week!
julie January 13, 2011 at 1:56 pm: I’d eat a 6 inch sub on ww bread, cheese, veggies, no meat nor mayo, and consider it healthy enough. Though Subway’s ww bread seems like dyed stale white bread, not so good. But I’d say every place can be healthy or not, depending on what you order. A person can overeat anything, even healthy food.
Mark January 15, 2011 at 10:02 am: The Subway Veggie Delight is a great go to sandwich as long as you don’t add the cheese, oil, mayo. I usually get one with cheese and add some red wine vinegar to it and it tastes very good.
The Fitness Enthusiast January 15, 2011 at 1:32 pm: Its ridiculous how bad the subs can be. People do not know that much of the health industry is pure marketing hype. Its like the media makes people afraid of some Skipping Breakfast Effects …I think what would be better is if they had the total calories labeled right next to the subs rather than having to look at some chart in the corner of your eye.