2) Subway
We are all the way down to number 2 on the list. Subway markets themselves as the fresh and healthy fast food. While this is true for some of their items they still do have a lot of items that can ruin your clean eating.
Subway did $12.1 billion in sales in 2012 and they did it with the most locations in the us by far. They have almost two times the amount of locations as the second most restaurant. The good thing is that they should be pretty easy to find if there are not a lot of options around.
If I don’t really feeling like cooking, Subway is an option for me because of cost and convenience. If I am cutting though I will usually avoid it though since the bread will add a lot of carbs but it works for a quick solution if I am bulking.
There are so many choices at Subway that have lean protein that the meal I create will be one of many options. This is what I picked.
| Item | Calories | Protein(g) | Fat(g) | Carbs(g) | Sugar(g) | Fiber(g) | Sodium(mg) | Adjusted Calories |
| 6″ Steak & Bacon Melt | 500 | 38 | 16 | 51 | 3 | 2 | 930 | 500 |
| Roast Beef Salad | 140 | 19 | 3.5 | 11 | 5 | 4 | 460 | 151.5 |
| Totals | 640 | 57 | 19.5 | 62 | 8 | 6 | 1390 | 651.5 |
| Macros | 35% | 27% | 38% |
There are so many items that you can pick from their menu that this meal is just one example of what you can do. They have a lot of items that have under 6 grams of fat which can be helpful if you are trying to keep the calories low.
The downside of a lot of the options is that their 6 inch sandwiches have at least 40 grams of carbohydrates which can get pretty high if you do a footlong. The salads offer a solution to this since they don’t have the bread. Some still have a lot of carbs though so know what you are getting beforehand.
The Steak and Bacon Melt is a sandwich that I never tried or even though of trying beforehand, but the macros came out very close to the 30/40/30 that I was shooting for. It caught my attention because it had the most protein of any sandwich and the fat was not outrageously high.
The fine print in their nutrition guide says “Sandwich nutrition values include 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers. Values do not include cheese unless noted.
Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons.
Addition of other condiments and fixings will alter nutrition values.”
Keep that in mind when looking at the nutritional information. When you pay attention to the nutritional information Subway can give you a reasonably healthy meal and is a can be a good option when on the go.
