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Photograph By Subway®
6-inch Fresh Fit Rotisserie-Style Chicken 6-inch Fresh Fit Rotisserie-Style Chicken

How to get the most protein-packed meal

How to get the most protein-packed meal

Why is protein so important? Three reasons, says Lanette Kovachi, MS, RDN, corporate dietitian at Subway®:

  1. It helps build, maintain, and repair muscle tissue.
  2. It's a source of energy for the body.
  3. It helps keep us feeling full in between meals.

If you’re looking for more ways to add more of this important nutrient to your diet, we’ve got you covered with these tips for any meal.

Not all protein is created equal

“Lean proteins are always better,” says Kovachi. “That means fish, chicken, and leaner cuts of beef like sirloin.”

At Subway, try a 6-inch Rotisserie-Style Chicken on 9-Grain wheat (pictured above) with 29 grams of protein. It's one of 8 Fresh Fit™ sandwiches with 400 calories or less.

Subway Fresh Fit® subs refer to 6" subs prepared on 9-grain wheat bread with tomatoes, onions, green peppers, cucumbers, lettuce, and spinach with up to one Fresh Fit™ sauce. Subway Fresh Fit® subs are prepared in front of you and are not a diet program. 2000 calories a day is used for general nutrition advice, but calorie needs vary.

Go for eggs

Black Forest Ham, Egg & Cheese on a flatbread from Subway A Subway Black Forest Ham, Egg & Cheese packs 23 grams of protein. (Photo: Subway)

Eggs are cheap, easy to prepare, and offer additional important nutrients like lutein, choline, B vitamins, and zinc to help fuel your morning. Try the Subway Black Forest Ham, Egg & Cheese flatbread sandwich at participating restaurants and get 23 grams of protein.

Don't overlook dairy

Jazz up Greek yogurt with honey, oats, nuts, pumpkin seeds, or fresh fruit for a delicious nutritional boost. Jazz up Greek yogurt with honey, oats, nuts, pumpkin seeds, or fresh fruit for a delicious nutritional boost. (Photo: arinahabich/iStock)

Milk is a great source of not only calcium, but also protein, says Kovachi. “You can make a great breakfast with a bowl of higher-protein cereal – 8 grams or more per serving – and milk."

Greek yogurt is an excellent, convenient source of protein. To keep added sugar lower, opt for plain yogurt and flavor with fresh or thawed frozen fruit and a small drizzle of honey.

Do cheese in moderation

Cheese on wheat crackers can be a great protein-filled snack in 1- or 2-ounce portions. Cheese on wheat crackers can be a great protein-filled snack in 1- or 2-ounce portions. (Photo: MSPhotographic/Shutterstock)

Cheese can get a bad rap because it can be higher in fat, but Kovachi says it can make a great protein-filled snack.

“Cheese and a whole grain cracker, as long as you keep it to a 1- to 2-ounce portion, is one of my favorite snacks," she says.

Plant-based options aplenty

Toss beans or chickpeas on top of a salad for plant-based protein. Toss beans or chickpeas on top of a salad for plant-based protein. (Photo: PGoodie76/iStock)

Legumes (like chickpeas and black beans), nuts, and seeds are all great sources of plant-based proteins that are easy to throw on top of a salad.

Or toss chickpeas, black-eyed peas, or black beans with some garlic and a little olive oil in a food processor to make a high-protein sandwich spread.

Top Image Credit: Subway®

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