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A man eats a Subway salad with a fork A man eats a Subway salad with a fork

6 diet-friendly Subway® meals

6 diet-friendly Subway® meals

With billions of ways to make a salad or sandwich, Subway® restaurants has options for everyone — even if you're on a diet. Whether you're casually counting calories or strictly counting macros, order up these diet-friendly Subway Chopped Salads and sandwiches.

1. High-protein diet

Roast Beef SaladA Subway Roast Beef Chopped Salad with double meat has 34 grams of protein. (Photo: Subway®)

If you're trying to keep carbs in check and amp up your protein, fill up on a double meat Roast Beef Chopped Salad loaded with vegetables and dressed with Subway Vinaigrette®. This satisfying salad has 34 grams of protein, 300 calories, and 14 grams of carbs. (Heads up: There's an extra charge for double meat.)

2. Keto-style diet

A Subway Chopped Salad with lean protein, lots of veggies, and oil and vinegar dressing is a keto-friendly option. A Subway Chopped Salad with lean protein, lots of veggies, and oil and vinegar dressing is a keto-friendly option. (Photo: Subway®)

If you're on a keto diet, then you're looking for a meal that's high in protein and fats but lower in carbs. Order a Chopped Salad with a lean meat such as Chicken, Turkey Breast, Steak, or Roast Beef. Add veggies like lettuce, spinach, and onions. Then top with a dressing that has less than 2 grams of carbs: Ranch, Savory Caesar, oil and vinegar, or Chipotle Southwest.

3. Vegetarian and Flexitarian

Woman holding a 6-inch Subway Veggie Delite® sandwich A Subway Veggie Delite® is the perfect option for vegetarians or people to eat more plant-based meals. (Photo: Subway®)

Try a Veggie Delite® piled high with your favorite veggies and any of these sauces and toppings: Guacamole, yellow mustard, brown mustard, oil and vinegar, Subway Vinaigrette®, Garlic Herb Oil, mustard seed, or Provençal herbs. Add shredded Monterey Cheddar or Provolone cheese.

Garlic Herb Oil, mustard seed, and Provençal herbs are available at participating restaurants.

4. DASH diet

6-inch Oven Roasted Chicken sandwich A 6-inch Oven Roasted Chicken sandwich is low in saturated fat. (Photo: Subway®)

If you are taking steps to up your veggies and keep sodium in check, you may be following the DASH diet. Order up a 6-inch Oven Roasted Chicken on 9-Grain Wheat with all the vegetables you want. This sub is low in saturated fat and contains under 25 percent of the daily recommended amount for sodium.

5. Nordic diet

Classic Tuna Salad sub A Classic Tuna sub has 450 calories, 24 grams of whole grains, and one serving of vegetables. (Photo: Subway®)

The Nordic diet emphasizes foods found in the Nordic region of Northern Europe, such as fish, whole grains, and vegetables. If you're following the Nordic diet, try a 6-inch Classic Tuna sub on 9-Grain Wheat topped with the veggies of your choice. This sub is filling and delicious with 450 calories, 24 grams of whole grains, and one serving of vegetables.

6. Mediterranean diet

Subway® Multi-grain Flatbread A Rotisserie-Style Chicken sandwich on Multi-grain Flatbread with all the veggies has about 400 calories. (Photo: Subway®)

The Mediterranean diet emphasizes whole grains, veggies, and healthy fats. Try a 6-inch Rotisserie-Style Chicken on Multi-grain Flatbread with all the fresh vegetables you want, plus a sprinkle of oregano and a drizzle of oil and vinegar. It has about 400 calories and is packed with lean meats, vegetables, and whole grains.

Lanette Kovachi, MS, RDN, is the Global Corporate Dietitian at Subway restaurants.

Top Image Credit: Subway®

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