Macro Options for Subway: My Pick 3 & Swaps

Ok… here we go… Subway!

When you are in a calorie deficit or diet phase… nothing is really off-limits. That would be a personal rule if it is. Or maybe that is a dietary need of an intolerance or an allergy. But truly, nothing is off-limits. It is all about how you make something work within the numbers that your body needs.

It wholeheartedly is calories in versus calories out. You may remember this graphic from the blog Diet, Weight Loss, Fat Loss & Calorie Deficit. This truly is it. This is what it takes in order to lose weight. That doesn’t say in it that it has to be from whole foods or it has to be from convenient measures or supplements. The things that you may have to deal with when different measures are taken… lower energy, higher hunger, and maybe the rate of loss changes a little bit due to other hydration manipulation factors like sodium.

But this is really it… you can have Subway.

Here’s how I’ve made this work over the course of time and how I guide some of my clients to.

Pick 3 for Subway

So here’s the deal… You can have it but again it needs to fit. we each have our own calorie make up that we need to consume each day to match the expenditure we have. And like the graphic shows above…. if we want to be in a weight loss phase, we have to consume less than we are expending. And that is where this strategy comes in. How can we make food outside of the house work?

So let’s try this out… first I have gone through and chosen my pick three. There is no rhyme or reason to why I specifically chose these except for the fact that it sounds good to my tastebuds and it fits in the under 500 kcal framework that I want to put together for my pick three.

And why pick three? I guide my clients that I work with to pick out three different options from each place. You don’t want to go to a specific place and find out that for some reason you’re one option that works is not currently available and then you are left in a sense of urgency to just choose something else. Honestly, there’s nothing wrong with choosing something urgently that you think might work… but the more prepared you can be for different situations, the less that’s up to the uncertainty of it all.

Understanding some of the options & possible swaps!

Sometimes… it’s more about how can I change up what I truly want… You can swap things. you can ask for things to be removed. It really is your food your way…. At least most of the time.

Here are some other things that I’ve found as I’ve been making my way through some of the different websites that have already done write ups on Subway. Some of them had some really great tips on how to take certain menu items and make them even leaner. It’s not so much about making them less fat or less carbs…. it’s about making this smaller to allow you more from other things within your day. Think Tetris… this is making the blocks work better for you to be able to clear more lines for the day.

Bread matters

Pay attention to the bread choices that you make. Those with cheese (like the Italian herbs and cheese bread) tend to have more sodium. For added fiber, go with the hearty multigrain bread, which offers 3 grams of fiber per 6-inch sub.
Hearty Multigrain (200 cal for 6″) is what most of the nutrition information is built with.
For 6″ sub: Artisan Italian (210 cal), Flatbread (140 cal), Italian Herbs & Cheese (250 cal) & Honey Oat Bread (210 cal)

Meats

Deli meats often have higher levels of sodium and fat. The healthiest options are turkey, rotisserie chicken, Black Forest ham, grilled chicken, and roast beef.

Cheese

For a 6″ sub: American cheese 40 cal, Pepper Jack cheese 50 cal, Provolone cheese 50 cal and Monterey Cheddar cheese 55 cal

SAUCES

Many of the sauces add a lot of calories that probably are not expected.
Under 50 kcal per serving on a 6″ sub: oil 45 cal, red wine vinegar 0 cal, yellow mustard 10 cal, cheddar cheese 30 cal, barbecue 25 cal, creamy Sriracha 40 cal, sweet onion teriyaki 30 cal
Over 50 kcal per serving on a 6″ sub: regular mayonnaise 100 cal, honey mustard 60 cal, peppercorn ranch 80 cal, Baja chipotle 70 cal, Parmesan vinaigrette 60 cal, roasted garlic aïoli 80 cal

Add-ons

Bacon 80 cal for 2 strips
Capicola 35 cal for 3 slices
Sliced Avocado 45 cal
Smashed Avocado 70 cal
Pepperoni 80 cal for 3 slices
Fresh Mozzarella for 40 cal

Making it Work!

Finally… you may remember remember this from seeing it previously posted on my social media accounts, but if not here it is again.

Resource: Making It Work

This allows you a little bit more wiggle room than some of the options that I have provided above. Sometimes it’s nice to just be able to grab one or two things and know what those things are right off the bat. maybe you need to take your kids through the drive-through to feed them and you just want a small cup of chicken noodle soup… and now you can fit. Or maybe you truly just want hashbrowns because you want that crunchy potato flavor…. if you can make it fit, go right ahead!

Macro Options for Subway: My Pick 3 & Swaps

Pick 3 for Subway