Looking to curb cravings and lose weight without sacrificing flavor? Subway offers a variety of low-calorie orderes that can help you stay on track with your health goals. These delicious options are perfect for satisfying your hunger while keeping your calorie intake in check. Let’s dive into some tasty, dietitian-approved choices that won’t derail your diet!
@gainsbypat Subway is one of the original GOATs for fat loss #fatloss #healthyfastfood #weightloss original sound – Patrick Wilson
1. High-Protein Footlong Sub
Fitness expert and TikTok creator Patrick Wilson (@gainsbypat), shared his subway order that’s high in protein and suitable for those wanting to lose weight while still eating at Subway.
His go-to fat loss meal is a high-protein footlong sub (or a six-inch sub if you want to save on calories), Italian bread, turkey breast, pepper jack cheese, lettuce, banana peppers, cucumbers, olives, green peppers, onions, pickles, and tomatoes. For more flavor, he suggests to add mustard, oregano, and salt & pepper.
He adds that this order carries about 560 calories and 45 grams of protein.
@nutrition.exercise.rd You can absolutely build a healthy meal at a fast food restaurant. Focus on fiber, color, lean proteins and healthy fats. Let me if you try this! @subway #subway #sandwich #sandwichtiktok #dietitian #nutritioncoach #diettips #dietitiansoftiktok #dieta #nutritionist #nutrittiontips #balancedeating #nondiet #selflove #selfcare #balancedplate #balancedplatemethod #dietitianapproved #nutritionistapproved original sound – Jillian, MS, RD
2. Baked Chicken Strips With Whole Grain Bread
Another great order you can try at Subway for weight loss is this low-calorie, high-fiber creation from nutrition and exercise dietitian, Jillian (nutrition.exercise.rd).
She opted for the “lowest processed meat” which was the baked chicken strips and whole grain bread for added fiber. Her choice of vegetables were spinach, cucumber, tomato, bell peppers, and onions.
For flavor, she added mozzarella cheese and “light” sauces such as mustard, olive oil, vinegar, and salt & pepper.
She recommends people focus on fiber, color, lean proteins and healthy fats when ordering at fast foods restaurants.
@coachdarwin Here is my go to high protein low calories Subway order #fatloss #fatlosstips #weightloss #weightlosstips #weightlossjourney #fitness #fitnesstips #fitnessjourney #diet #weighttraining #cardio #workout #workoutmotivation #subway Bank Account – Instrumental – B Lou
3. 6-Inch Italian Bread With Rotisserie Chicken
TikTok creator and fat loss coach @coachdarwin unveiled his go-to Subway order, tailored to support weight loss goals.
“You’re going to order a 6-inch Italian white bread sub with rotisserie chicken and no cheese,” he says. Then, “you’re going to let them toast it up and then add whatever veggies that you want.”
Darwin’s choice of veggies are lettuce, jalapeño, green peppers, and spinach, emphasizing their low-calorie and nutrient-rich nature. However, he suggests that you’re free to customize your order with any veggies you prefer, as they all offer similar benefits in terms of being low in calories and packed with essential nutrients.
However, he does warn to stay away from the sauces. “Typically, the Subway workers tend to drench the sandwich in sauces and that’s going to add unnecessary calories,” he concludes.
@trainwithmikey Subway Meal that’s 500calories #subway #lowcaloriemeal #diet #healthy #viral #fyp original sound – TrainerMikeyy
4. Turkey & Ham Sandwich
Nutritionist @trainwithmikey shared his go-to Subway order, which is under 500 calories and packs 22 grams of protein.
He opted for a turkey and ham sandwich on a 6-inch hearty multigrain bread, topped with American cheese, lettuce, tomato, onions, olives, oil, vinegar, salt, pepper, and oregano. This sandwich comes in at 360 calories. For sides, he chose Baked Lays chips for 140 calories and a diet soda for 0 calories.
@smallersam_pcos Subway Order eating in a calorie deficit 460 cals + 27g protein Black Forest Ham Wrap with MORE Lettuce, Spinach, MORE Tomatoes, Cucumbers, Green Peppers, Red Onions, Pickles, Black Olives, Jalapeños, Banana Peppers, Sweet Onion Teriyaki, Black Pepper, and Salt. Diet Coke #subway #sub #sandwich #blackforest #ham #pickles #sweet #onion #sauce #dietcoke #weightloss #mealidea #fastfood #drivethru #menu #hack #caloriedeficit #counting #calories #pcos #pcosweightloss #order #togo original sound – SmallerSam_PCOS
5. Black Forest Ham Wrap
TikTok creator @smallersam_pcos, who has lost over 242 pounds, shared her Subway order, which totals 460 calories and contains 27 grams of protein.
She orders a black forest ham wrap with ham, extra lettuce, spinach, extra tomatoes, cucumbers, pickles, green peppers, black olives, onions, jalapeños, banana peppers, sweet onion teriyaki sauce, black pepper, and salt, paired with a side of diet coke.
@amarx76 GET IN MY BELLY #freshsalad #salad #saladsoftiktok #subway #franchisee #storemanager #sandwichartist #storemanagerlife #subwaysalad #healthy #healthytiktok #fyp original sound – teeharpo
6. Subway Salad
Not a fan of sandwiches? Then a Subway salad might be your best option!
Amanda Marks, a Subway franchisee, shared her healthy and weight-loss-friendly take on a Subway salad.
She starts with a bowl of lettuce, spinach, tomatoes, onions, cucumbers, and pickles. Next, she adds some turkey, tops it off with shredded cheese, mayo, dressing, and a sprinkle of oregano. Give this choice a go next time you’re feeling weary of your usual Subway sandwich order!
