A small sandwich shop turned into a global franchise, Subway is well-known for its guarantee of freshness and a vast array of healthy choices. With their build-your-own meal concept, Subway is ideal for gym-goers trying to meet protein goals or bariatric surgery patients meticulously tracking macros. In this article, you can find a meal planner, a list of bariatric-friendly menu options, and helpful tips to succeed on your weight loss journey in a world fueled by fast food.
Subway Meal Planner
Use our Subway macronutrient calculator to plan your next meal.
Subway Bariatric-Friendly Menu
To successfully lose weight, bariatric patients should track their macronutrient intake and calories. Ideally, a calorie allowance of 1,000-1,200 should be followed, leaving about 300-400 calories per meal. Like other fast-food joints, Subway offers large portions that can be split into multiple meals, making meal prep easier than ever. Down below, we have listed the best bariatric-friendly high-protein options to choose from.
Salads
Salads are a versatile dish that can fulfill all your vegetable serving requirements in one meal. Full of different textures and flavors, Subway’s salads are a tasty low-carb, high-protein treasure. Nutrition values for salads include lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives.
| Subway Menu | Fat | Carbs | Protein | Sugar |
|---|---|---|---|---|
| Black Forest Ham (120 Cal) | 3g | 12g | 13g | 6g |
| Cold Cut Combo (160 Cal) | 9g | 10g | 12g | 5g |
| Grilled Chicken (130 Cal) | 3g | 10g | 19g | 5g |
| Oven Roasted Turkey (110 Cal) | 2g | 10g | 14g | 5g |
| Roast beef (150 Cal) | 4g | 12g | 17g | 6g |
| Rotisserie-Style Chicken (150 Cal) | 5g | 10g | 18g | 5g |
| Steak (Includes American Cheese) (210 Cal) | 9g | 12g | 22g | 6g |
| Veggie Delite (50 Cal) | 1g | 9g | 3g | 5g |
| Oven Roasted Turkey & Ham (110 Cal) | 3g | 11g | 14g | 5g |
Protein Bowls
Subway’s protein bowls balance protein intake with other nutrients for a well-rounded meal helping you hit your dietary goals. Each bowl’s nutrition facts incorporate lettuce, spinach, tomatoes, onions, green peppers, cucumbers, and olives.
| Subway Menu | Fat | Carbs | Protein | Sugar |
|---|---|---|---|---|
| Black Forest Ham (170 Cal) | 5g | 12g | 21g | 6g |
| Cold Cut Combo (260 Cal) | 16g | 9g | 20g | 5g |
| Grilled Chicken (200 Cal) | 4g | 9g | 35g | 5g |
| Oven Roasted Turkey (150 Cal) | 3g | 8g | 25g | 5g |
| Roast beef (230 Cal) | 7g | 12g | 30g | 7g |
| Rotisserie-Style Chicken (220 Cal) | 8g | 8g | 31g | 4g |
| Steak (Includes American Cheese) (380 Cal) | 19g | 12g | 42g | 5g |
Sides
Although you can’t indulge in a signature bag of chips with your meal, there are some other lower-calorie side options to choose from.
| Subway Menu | Fat | Carbs | Protein | Sugar |
|---|---|---|---|---|
| Applesauce (70 Cal) | 0g | 16g | 0g | 13g |
| Beef Chili with Beans (360 Cal) | 22g | 21g | 21g | 6g |
| Broccoli Cheddar (200 Cal) | 13g | 16g | 9g | 7g |
| Chicken Noodle (70 Cal) | 3g | 6g | 7g | 1g |
| Loaded Baked Potato with Bacon (200 Cal) | 14g | 17g | 9g | 4g |
Basic Precautions for Subway
- Avoid High-Fat Dressings/Sauces: Adding dressings and sauces for flavor can be tempting, but doing so can quickly pack on calories to your meal. Instead, check out our condiments after bariatric surgery guide to help you find sauces that won’t stall your weight loss.
- Load up on Toppings: Adding Subway’s fresh veggies is an easy way to make your meal more filling without putting your daily calorie allowance at risk.
- Avoid Sugary Beverages: Sugary drinks can cause dumping syndrome because of their high-sugar content and can increase your caloric intake.
- Don’t Drink from a Straw: Using a straw will introduce extra air into your new stomach pouch, causing gas pain and discomfort.
- Avoid Overeating: Subway’s large portions can be saved to get multiple meals out of one purchase. Meals should be no more than 4-6 ounces. Overeating can stretch out your stomach pouch and leave you with digestive issues.
Simple modifications like this allow you to enjoy delicious meals from Subway while staying on track with your weight loss goals.
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