What to Eat At Subway When Bulking or Cutting (6 Meals)

A lot of people looking to bulk or cut turn to convenient fast food options like Subway. 

In a rush? Here’s what to order:

• If you are losing weight, a 6-inch sub or wrap will provide a high-protein and moderate-fat meal for 400-600 calories.

• If you are bulking, a 12-inch sub with double protein will provide a high protein and carbohydrate meal with moderate fat for 700-1300 calories. 

The exact meals, plus all the customizations for pre and post-workout will be detailed below.

Check Out Our Complete Guide On High Protein Fast Food For Bodybuilding

Table of Contents

What To Eat at Subway To Lose Weight: 3 Meal Options  

Three 3 meal options to order at Subway to lose weight are:

 1. 400 Calorie Subway Meal Plan 

• Order an oven-roasted chicken salad with double-meat

• Add tomatoes, onions, green peppers, cucumbers and olives

• Add smokey honey mustard dressing

• Add Monterey cheddar cheese

• Add guacamole 

This meal has 400 calories, 35g of protein (35%), 18g of carbohydrates (18%) and 21g of fat (47%).

By ordering a salad, you are saving yourself 180 calories and 34g of carbohydrates.

This is an easy way to reduce total calories without missing out on nutrients or feeling hungry later.

By including chicken, cheese, and guacamole, you are adding a full serving of protein and healthy fats to your meal. With the serving of fats, you will find yourself feeling full for much longer after the meal.

Protein has a similar effect so they are helpful when you are eating fewer calories overall.

Customizations to this meal, that can further reduce the calories include:

• Order without guacamole, this will reduce your meal by 70 calories and 6g of fat. 

• Order without Monterey cheddar cheese, this will reduce your meal by 50 calories and 5g of fat.

2. 600 Calorie Subway Meal Plan

• Order a 6-inch Chicken bacon ranch melt with double meat on multigrain bread

• Add lettuce, tomato, onions, green pepper and cucumber 

This meal has 571 calories, 48g of protein (34%), 44g of carbohydrates (31%) and 23g of fat (35%). 

A chicken bacon ranch melt includes a relatively equal mix of protein, carbohydrates, and fat.

When losing weight and eating fewer calories, this equal mix of macronutrients helps to keep you full and satisfied for a longer period after you eat.

Customizations to this meal, that can further reduce the calories include:

• Order without the ranch sauce, this will reduce your meal by 70 calories and 8g of fat.

• Order without the bacon, this will reduce your meal by 70 calories and 6g of fat.

3. 800 Calorie Subway Meal Plan

• Order a large chicken caesar wrap with an additional 6-inch sub-portion of chicken

• Add lettuce, tomato, onions, green pepper and cucumber

• Add 2 strips of bacon

This meal has 765 calories, 67g of protein (34%), 55g of carbohydrates (28%) and 34g of fat (38%). 

A chicken caesar wrap includes a mix of protein, carbohydrates, and fat that are relatively even.  

Customizations to this meal, that can further reduce the calories include:

• Order without the bacon, this will reduce your meal by 70 calories and 6g of fat.

• Order without the caesar dressing, this will reduce your meal by 80 calories and 9g of fat. Still looking for sauce? Try the vinaigrette as it is lower in fat.  

What to Eat at Subway When Bulking: 3 Meal Options

Three meal options to eat at Subway when bulking are:

1. 700 Calorie Subway Meal Plan 

• Order 12-inch steak and cheese sub on italian bread

• Add lettuce, tomato, onions, green pepper and cucumber 

This meal has 700 calories, 49g of protein (29%), 82g of carbohydrates (46%) and 20g of fat (26%). 

The steak and cheese sub provides a high protein meal option.

Ensuring protein is high when increasing calories will make sure your body has sufficient protein to increase muscle mass and strength, which you are looking for when bulking.

Customizations to this meal, that can further increase the calories include:

• Adding additional condiments will increase the calories, primarily from fat. The highest calorie options for condiments are mayonnaise (100 calories and 11g of fat), caesar (80 calories and 9g of fat), and Chipotle Southwest (80 calories and 8g of fat).

• Adding a second serving of steak will increase the calories by 220 calories and 28g of protein. However, increasing your calories from protein may be too filling. If you notice this, increasing the calories by ordering extra condiments may be a better option.

2. 1,000 Calorie Subway Meal Plan

• Order 12-inch oven-roasted chicken sub with double meat on Italian bread

• Add cheddar cheese

• Add lettuce, tomato, onions, green pepper and cucumber 

• Add guacamole

This meal has 933 calories, 78g of protein (33%), 90g of carbohydrates (39%) and 29g of fat (28%). 

Including a double serving of meat on your sub will increase the protein by 32g.

Adding cheddar cheese and guacamole increases the meal’s calories by increasing the fat.

Customizations to this meal, that can further increase the calories include:

• Adding a chocolate chunk cookie would increase the meal’s calories by 210. I would recommend this for those really struggling to get in enough calories because of feeling too physically full after eating.

3. 1,300 Calorie Subway Meal Plan

• Order 12-inch oven-roasted chicken sub with double meat on Italian herb and cheese bread

• Add cheddar cheese

• Add lettuce, tomato, onions, green pepper and cucumber 

• Add bacon (4 strips)

• Add sweet onion dressing

• Order a side chocolate chunk cookie

This meal has 1,262 calories, 90g of protein (29%), 131g of carbohydrates (42%) and 42g of fat (30%).

This meal is already quite high in protein so the minimal protein in the cookie is not a concern.

Customizations to this meal, that can further increase calories include:

• Adding a higher fat condiment to your sub will help to boost the calories without increasing the volume of food by much. Again, mayo, caesar, or Chipotle Southwest are all great options that add 80-100 calories per serving.

4 Tips for Eating at Subway Before a Workout

1. Order a wrap or sub as your meal

Your focus pre-workout you should be eating a meal high in carbs as they are a quick energy source to fuel you throughout your workout.

With this extra energy, you will likely find you’re able to push harder. 

You want to consume at least two servings of carbs, with a serving size being approximately the size of a closed fist.

At Subway, the best options are a sub or a wrap. 

I find eating this higher-carb meal around 1 to 2 hours prior to my workout is best.

2. Order ham, chicken, or turkey as your protein source

You want to limit the fat you are eating before your workout.

Since fat is a slow energy source, you won’t find yourself feeling as energized throughout your workout. 

Ham, chicken, and turkey are the leanest protein sources at Subway, making them the best to eat pre-workout.

3. Order light dressing

At Subway, most dressing options are high in fat.

Before our workout, you want to keep the fat low and focus on getting your energy from carb sources instead. This will ensure we have the energy needed for a big training session. 

Ordering a light serving of dressing will help to reduce the quantity of fat in your pre-workout meal.

Alternatively, if you want to order a fat-free dressing, sweet onion or mustard are your best options.

4. Do not add cheese or bacon to your order

Similar to dressing, cheese and bacon are high in fat also.

Not adding cheese or bacon, will help to keep the fat in your pre-workout meal low.

• Related: 8 Best Low-Sodium Subway Meals

Tips for Eating at Subway After a Workout

1. Order a wrap or sub as your meal

During your workout, you will use most of the stored fuel your body has. Replenishing these stores is what kick-starts the process of repairing your muscles so you want to make sure you are doing this right away.

The best way to refuel and start this repair process is by eating a meal high in carbs.

This should be at least two servings of carbs, with an approximate serving size of closed fit. At Subway, the best option is a sub bun. 

I’ve found eating this higher-carb meal within 1 to 1.5 hours after a workout is ideal.

2. Order a double serving of meat

In addition to carbs, protein is the other macronutrient that your body needs post-workout. Protein is what your body will actually use to repair the muscles. 

If you aren’t able to consume enough protein post-workout, you will continue to have muscle breakdown instead of growth and repair. 

At Subway, adding a second serving of meat to your post-workout order is the best way to ensure your protein consumption is adequate.

3. Order light dressing

While you want to consume a lot of protein and carbs after your workout, you want to limit the amount of fat you are eating.

Fat will slow down how quickly we can absorb the carbs and protein which will slow down starting that muscular repair. 

Ordering a light serving of dressing will help to limit the amount of fat in your meal.

Alternatively, if you want to order a fat-free dressing, sweet onion or mustard are your best options.

4. Do not add cheese or bacon to your order

Similar to dressing, cheese and bacon are also high in fat.

Excluding cheese or bacon from your order will help to keep the total fat in your meal low as desired.

Comparing Subway

• Which Is Healthier Subway or Taco Bell?
• Which Is Healthier Subway or Chipotle?

Frequently Asked Questions

Can I Eat at Subway and Still Lose Weight?

Yes, you can eat at Subway and still lose weight. Weight loss requires you to be eating less calories than you consume on a daily basis.

Subway’s menu has low-calorie options, such as a salad with protein, vegetables and dressing, that make it possible to maintain a caloric deficit.

Can I Eat at Subway and Gain Muscle

Yes, you can eat at Subway and gain muscle. To build muscle, you need adequate protein post-workout so your muscles have what they need to repair and grow.

Subway’s menu allows you to order a double serving of meat with any meal which will provide you with a sufficient amount of protein..

What Meal at Subway Has the Most Protein 

The meal at Subway that has the most protein is a 12-inch chicken and bacon ranch melt on Italian herb and cheese with double meat, cheddar cheese, lettuce, tomato, onion, peppers and cucumber.

This meal has 1,288 calories with 104g of protein, 92g of carbohydrates and 56g of fat. 

What Meal at Subway Has the Most Calories 

The meal at Subway that has the most calories is a 12-inch chicken and bacon ranch melt on italian herb and cheese with double meat, cheddar cheese, olives, lettuce, tomato, onion, peppers, cucumber and mayonnaise.

This meal has 1,540 calories with 104g of protein, 92g of carbohydrates and 84g of fat.

Which Meal at Subway Has the Least Calories

The meal at Subway that has the least calories is a turkey salad with tomato, onions, green pepper, cucumber, olives, and sweet onion dressing. This meal has 151 calories with 11g of protein, 12g of carbohydrates, and 3g of fat.

More Fast Food Meal Plans

Check out our other bulking and cutting meal plans from popular fast-food restaurants:

• Eating At Chick-Fil-A When Bulking
• Eating At Panera Bread When Bulking
• Eating At Dunkin Donuts When Bulking
• Eating At Arby’s When Bulking
• Eating at Jimmy John’s When Bodybuilding