8 Diet Expert-Approved Orders at Subway
1. Black Bean Soup and Veggie Delight Salad
“I visit Subway once a week with my oldest son on his way home from a long day in after school activities. We grab a sandwich for dinner and I love the healthier choices they have introduced in the past few years. My other go-to at Subway is simply a bowl of the black bean soup and the veggie delight salad with added fresh avocado. Loaded with fiber, this meal is vegetarian, filling, flavorful, heart-healthy, void of all refined flour and full of antioxidants.” — Amy Shapiro, MS, RD, CDN, Real Nutrition NYC
2. Roast Chicken Sub
“I eat at Subway at least once a week. Being an entrepreneur and working 60 hours a week, I need some convenience in my life while keeping on the healthy track. If I were working out that day, I’d choose a 6-inch whole-wheat sub (to give me some energy for my workout), with roasted chicken (which has lean protein to build muscle), lettuce, tomato, onions, green peppers and cucumbers. For my condiment, I use Dijon mustard rather than mayo because it’s low-cal but still has lots of flavor.” — Jim White, ACSM Health Fitness Instructor, Registered Dietitian, ADA National Spokesman, Owner of Jim White Fitness and Nutrition Studios
3. Breakfast Egg and Cheese Sandwich
“If stopping into Subway before 11am, I would order the Breakfast Egg and Cheese with no cheese, but with guacamole, spinach, tomato, onions and pepper. This provides a clean balanced breakfast or early lunch with a great source of protein and fiber to help balance blood sugars, energy levels and hunger throughout the day. By adding guacamole made from avocados, this option includes a healthy fat to help your body absorb vitamins A, D, E and K coming from the egg yolk and veggies.” — Nicole Cormier, RD, LDN, Delicious Living Nutrition
4. Veggie Delight Sub
“Personally, I am not a big cold cut person, but am definitely a sandwich lover. So, if I went to Subway, I would go with the 6-inch whole-wheat Veggie Delight and then add Swiss cheese and avocado for a little protein and healthy fat; otherwise I would be starved too soon after finishing my meal. I am a mustard lover, so that would be my condiment of choice, plus it provides minimal calories for a whole lot of taste. I would also ask them to “scoop” out my bread, since I feel the doughy inside provides extra calories for little nutrition.” — Keri Gans , MS, RDN CDN, author of The Small Change Diet
5. Sweet Chicken Teriyaki Sub
“If I’m letting myself indulge a little or planning to complete a more intense workout (like running over 10 miles), I’d go ahead and get a 12-inch sub with sweet chicken teriyaki, lettuce, tomato, onions, green peppers and cucumbers, and apple chips on the side.” — Jim White, ACSM Health Fitness Instructor, Registered Dietitian, ADA National Spokesman, Owner of Jim White Fitness & Nutrition Studios
6. Grilled Chicken Salad
“If I’m not working out on a particular day, but still want a quick and convenient meal, I’d choose a salad with grilled chicken, oil and vinegar dressing, and with a skim milk to drink. This allows me to bypass the extra carbs in a bread-heavy sandwich, but still increase my protein intake for the day.” — Jim White, ACSM Health Fitness Instructor, Registered Dietitian, ADA National Spokesman, Owner of Jim White Fitness & Nutrition Studios
7. Tuna Salad Sub
“My go-to Subway selection is the tuna salad sandwich, partly because I limit my consumption of deli meats. I order it on a 6-inch 9-grain wheat roll, with spinach, green peppers, olives, cucumber and banana peppers, which comes in under 500 calories, with 4 grams fiber, 20 grams protein, and a good source of vitamins A and C, calcium and iron. I also add on avocado, which adds on just 60 calories with good fats. Sometimes I just enjoy the sandwich with water, or if I’m feeling extra hungry I order the combo with a bag of baked barbecue potato chips and a fresh brewed unsweetened iced tea.” — Michelle Dudash, RDN, chef and author of Clean Eating for Busy Families
“My go-to Subway selection is the tuna salad sandwich, partly because I limit my consumption of deli meats. I order it on a 6-inch 9-grain wheat roll, with spinach, green peppers, olives, cucumber and banana peppers, which comes in under 500 calories, with 4 grams fiber, 20 grams protein, and a good source of vitamins A and C, calcium and iron. I also add on avocado, which adds on just 60 calories with good fats. Sometimes I just enjoy the sandwich with water, or if I’m feeling extra hungry I order the combo with a bag of baked barbecue potato chips and a fresh brewed unsweetened iced tea.” — Michelle Dudash, RDN, chef and author of Clean Eating for Busy Families.
8. Turkey Sub
“Though tuna salad is my go-to, if I’m more in the mood for turkey or chicken breast, I’d swap either in for the tuna and add a tiny bit–the thinnest smear—of mayo for flavor. The turkey/chicken breast also provide high quality protein, selenium—a mineral they acts as an antioxidant, supports immunity and helps maintain thyroid function—and niacin and vitamin B6, B vitamins that help turn food into energy and support a variety of body functions.” — Elisa Zied, RDN, registered dietitian nutritionist and author of Younger Next Week
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