Whether cutting or bulking, Subway is a great option for finding meals that fit your goals.
Below, I give you six bodybuilding-friendly Subway meals with exact calorie and macronutrient breakdowns.
Note any customizations, like adding or subtracting ingredients, as they will make or break your meal.
New here? Hi, I’m Philip, a nutrition coach who helps you eat out while sticking to your fitness goals. If you have any questions, leave a comment at the end of the post.
Check Out Our Complete Guide On High Protein Fast Food For Bodybuilding
Cutting Meals
1. Oven-Roasted Chicken Salad With Double Meat (400 Calories)
Order an oven-roasted chicken salad with double meat and add:
- Tomatoes, onions, green peppers, cucumbers, and olives
- Smokey honey mustard dressing
- Monterey cheddar cheese
- Guacamole
Nutrition:
- 400 calories
- 35 grams of protein
- 18 grams of carbohydrates
- 21 grams of fat
By ordering a salad, you save 180 calories and 34 grams of carbohydrates, an easy way to reduce your total calorie intake.
The chicken, cheese, and guacamole add protein and healthy fats, which help you feel fuller for longer after eating.
Customizations to this meal include:
- Order without guacamole to save 70 calories and 6 grams of fat.
- Order without Monterey cheddar cheese to save 50 calories and 5 grams of fat.
2. 6” Grilled Chicken and Bacon Sandwich (570 Calories)
Order a 6-inch grilled chicken, bacon, and ranch sauce with double meat on multigrain bread and add:
- Lettuce, tomato, onions, green pepper and cucumber
Nutrition:
- 570 calories
- 47 grams of protein
- 43 grams of carbohydrates
- 25 grams of fat
A chicken bacon ranch sandwich includes an even mix of protein and carbohydrates with a healthy serving of 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 include:
- Ordering without ranch sauce reduces your meal’s calories by 80 and fats by 8 grams.
- Ordering without bacon reduces your meal’s calories by 80 and fats by 7 grams.
3. Chicken Caesar Wrap With a Sub-Portion of Chicken (605 Calories)
Order a large chicken Caesar wrap a 6-inch sub-portion of chicken, and add:
- Lettuce, tomato, onions, green pepper, and cucumber
Nutrition:
- 605 calories
- 57 grams of protein
- 55 grams of carbohydrates
- 22 grams of fat
Like the previous meal, this one has an even mix of protein and carbs with a good serving of healthy fats.
Customizations to this meal include:
- Order without the Caesar dressing to save 80 calories and 9 grams of fat. Still looking for sauce? Try the barbecue, which is lower in calories and fats.
Bulking Meals
1. 12” Steak & American Cheese Sub (780 Calories)
Order a 12-inch steak and American cheese sub on Italian bread and add:
- Lettuce, tomato, onions, green pepper, and cucumber
- Ranch sauce
Nutrition:
- 780 calories
- 52 grams of protein
- 76 grams of carbohydrates
- 38 grams of fat
The steak and cheese sub is a high-protein meal with many carbs.
Getting enough carbs and protein is beneficial because the two nutrients support energy levels, gym performance, muscle recovery, and growth.
Customizations to this meal include:
- Adding additional condiments will increase the calories, primarily from fat. The highest-calorie options are mayonnaise (200 calories and 22 grams of fat), Caesar (160 calories and 16 grams of fat), and Chipotle Southwest (140 calories and 14 grams of fat).
- Adding a second serving of steak will increase the calories by 220 calories and 34 grams of protein.
2. 12” Oven-Roasted Turkey Sub With Double Meat (760 Calories)
Order a 12-inch oven-roasted turkey sub with double meat on Italian bread and add:
- Cheddar cheese
- Lettuce, tomato, onions, green pepper, and cucumber
- Lite mayonnaise
Nutrition:
- 760 calories
- 64 grams of protein
- 70 grams of carbohydrates
- 28 grams of fat
A double serving of meat increases the protein by 22 grams.
Adding cheddar cheese and light mayonnaise increases the meal’s calories by 200 and the fats by 20 grams.
Customizations to this meal include:
- Adding a chocolate chip cookie would increase the calories by 210 and fats by 10 grams. I recommend this for those struggling to get in enough calories.
3. 12” Oven-Roasted Turkey on Italian Herb and Cheese Bread (1340 Calories)
Order a 12-inch oven-roasted turkey sub with double meat on Italian herb and cheese bread and add:
- Cheddar cheese
- Lettuce, tomato, onions, green pepper, and cucumber
- Bacon (two strips)
- Sweet onion Teriyaki dressing
- A side chocolate chunk cookie
Nutrition:
- 1340 calories
- 104 grams of protein
- 122 grams of carbohydrates
- 56 grams of fat
This is a real ‘hardgainer’ meal and is ideal if you need to eat 3,000+ calories daily and struggle to hit your mark because you feel too full.
Getting 100+ grams of protein in a single meal is also highly beneficial for reaching your daily mark, and the 122 grams of carbs fuel your gym performance and support energy levels.
Customizations to this meal include:
- Adding a higher-fat condiment to your sub will help boost the calories without increasing the volume of food. Mayo, Caesar, or Chipotle Southwest are all great options that add 150-200 calories per serving.
- You can order the meal without the chocolate chip cookie to save 210 calories and 10 grams of fat.
Tips for Eating at Subway BEFORE a Workout
1. Order a wrap or sub as your meal
Your focus pre-workout should be to eat enough carbs to fuel you throughout your workout.
According to the Journal of Nutrients, trainees should aim for up to a gram of carbs per kilogram of body weight around two hours before training. For example, if you weigh 60 kilograms (132 lbs), you should aim for up to 60 grams of carbs.
The best options are a sub or a wrap at Subway.
You should also load up on carbs post-workout to help replenish lost glycogen (the complex carb stored primarily in the muscles) and support muscle protein synthesis, which is crucial for muscle repair.
2. Order ham, chicken, or turkey as your protein source
You want to limit the fat you eat before your workout because it digests more slowly and can lead to stomach distress during training.
Ham, chicken, and turkey are Subway’s leanest protein sources, making them the best pre-workout foods.
3. Order light dressing
Most dressing options at Subway are high in fat.
So, as with protein sources, look for something with less fat that digests more quickly.
Barbecue sauce, creamy Sriracha, and honey mustard are good options. You can also use fat-free dressings, such as yellow mustard, red hot buffalo sauce, and hot pepper relish.
4. Do not add cheese or bacon to your order
Similar to dressing, cheese and bacon are high in fat.
Not adding cheese or bacon will help keep the fat in your pre-workout meal low.
5. Skip the Veggies
Veggies like lettuce, cucumber, and tomato are rich in essential nutrients but are also high in fiber, which delays gastric emptying by slowing digestion.
Similar to dietary fats, it’s best to limit fiber, as it can cause stomach discomfort during training and affect performance.
Limit it to one option if you want to have some veggies with your pre-workout Subway meal.
Tips for Eating at Subway AFTER a Workout
1. Order a double serving of meat
In addition to carbs, protein is the other macronutrient your body needs post-workout because it kickstarts muscle recovery.
According to the Journal of the International Society of Sports Nutrition, the ideal protein intake post-workout is 0.3 to 0.5 grams per kilogram of body weight.
If someone weighs 70 kilograms (154 lbs), they should aim for 21 to 35 grams of protein post-workout.
At Subway, adding a second serving of meat to your post-workout order is the best way to ensure your protein consumption is adequate.
2. Order a dressing you like
Having extra calories from a dressing would give your body energy to repair itself. The additional fats from most dressings wouldn’t have that big of an impact on digestion or slow muscle recovery.
Good options include:
- Caesar – 80 calories
- Mayonnaise – 100 calories
- Ranch sauce – 80 calories
Comparing Subway
Frequently Asked Questions
Can You Eat at Subway and Still Lose Weight?
Yes, you can eat at Subway and still lose weight so long as you consume fewer calories than you burn (calorie deficit).
Subway’s menu has low-calorie options, such as a salad with protein, vegetables, and dressing.
Can You Eat at Subway and Gain Muscle?
Yes, you can eat at Subway and gain muscle because there are plenty of high-calorie options to create a calorie surplus and high-protein additions to hit your daily mark.
What Meal at Subway Has the Most Protein?
The meal at Subway with the most protein is a 12-inch chicken and bacon sandwich with ranch sauce on Italian herb and cheese bread.
It should have double meat, cheddar cheese, lettuce, tomato, onion, peppers, and cucumber.
This meal has 1,288 calories with 104 grams of protein, 92 grams of carbohydrates, and 56 grams of fat.
What Meal at Subway Has the Most Calories?
The meal at Subway with the most calories is a 12-inch chicken and bacon ranch sauce on Italian herb and cheese bread with double meat, cheddar cheese, olives, lettuce, tomato, onion, peppers, cucumber, and mayonnaise.
This meal has 1,540 calories, with 104 grams of protein, 92 grams of carbohydrates, and 84 grams of fat.
Which Meal at Subway Has the Least Calories?
The meal at Subway with the fewest calories is a turkey salad with tomato, onions, green pepper, cucumber, olives, and sweet onion dressing.
It has 151 calories, 11 grams of protein, 12 grams of carbohydrates, and 3 grams of fat.
More Fast Food Meal Plans
Check out our other bulking and cutting meal plans from popular fast-food restaurants:
References
Mata, F.; Valenzuela, P.L.; Gimenez, J.; Tur, C.; Ferreria, D.; Domínguez, R.; Sanchez-Oliver, A.J.; Martínez Sanz, J.M. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients 2019, 11, 1084. https://doi.org/10.3390/nu11051084
Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018 Feb 23;10(2):253. doi: 10.3390/nu10020253. PMID: 29473893; PMCID: PMC5852829.
Howarth KR, Phillips SM, MacDonald MJ, Richards D, Moreau NA, Gibala MJ. Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery. J Appl Physiol (1985). 2010 Aug;109(2):431-8. doi: 10.1152/japplphysiol.00108.2009. Epub 2010 May 20. PMID: 20489032.
Benini L, Castellani G, Brighenti F, Heaton KW, Brentegani MT, Casiraghi MC, Sembenini C, Pellegrini N, Fioretta A, Minniti G, et al. Gastric emptying of a solid meal is accelerated by the removal of dietary fibre naturally present in food. Gut. 1995 Jun;36(6):825-30. doi: 10.1136/gut.36.6.825. PMID: 7615267; PMCID: PMC1382616.
Chad Kerksick, Travis Harvey, Jeff Stout, Bill Campbell, Colin Wilborn, Richard Kreider, Doug Kalman, Tim Ziegenfuss, Hector Lopez, Jamie Landis, John L Ivy & Jose Antonio (2008) International Society of Sports Nutrition position stand: Nutrient timing, Journal of the International Society of Sports Nutrition, 5:1, DOI: 10.1186/1550-2783-5-17
About The Author
Philip Stefanov is a certified conditioning coach, personal trainer, and fitness instructor. With more than nine years of experience in the industry, he’s helped hundreds of clients improve their nutritional habits, become more consistent with exercise, lose weight in a sustainable way, and build muscle through strength training. He is passionate about writing and has published more than 500 articles on various topics related to healthy nutrition, dieting, calorie and macronutrient tracking, meal planning, fitness and health supplementation, best training practices, and muscle recovery.
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