As someone who has used the Noom app for quite some time, I can tell you that eating at Subway while on Noom is totally fine, as long as you know what to order.
Below, I’ll share 3 of the best options from Subway and how to order them so you can stay on track with your goals.
- Read my complete review of Noom (My Unbiased Opinion As A Nutrition Coach).
Can You Eat At Subway On Noom?
One of Noom’s unique features is that it provides users with a calorie range rather than a fixed calorie target. This is a much more flexible way to reach your weight loss goals.
So eating fast food, like Subway, isn’t as big of a deal as long as you’re staying within your range.
Along with adhering to the calorie range, Noom also encourages you to eat primarily green (low-calorie) and yellow (moderate-calorie) foods.
However, even at Subway, there are plenty of red foods (high-calorie) as well, so you will still have to be mindful of your order.
- Read my complete Noom Fast Food Guide where I provide meal options at 6 different fast food restaurants.
How To Eat A Noom-Friendly Subway Meal?
Here are some tips for eating at Subway while following Noom:
Tip #1: Choose A Higher-Fiber Sub
Choosing a higher-fiber bread for your sub is a great way to boost the nutrient content of your meal at Subway while on Noom. A higher fiber option will fall into the green or yellow food category rather than the red food category.
In addition to added nutrients and food categorization, choosing a higher-fiber sub is beneficial for keeping you full for longer periods.
Fiber takes longer to pass through your digestive system, so it will help you stay satisfied and decrease snacking, which can help you adhere to your calorie range more easily.
The two higher-fiber bread options for your subs are:
- Harvest Grain (4 grams per 6”)
- Multigrain (3 grams per 6”)
Tip #2: Turn Your Favorite Sub Into A Salad
Another option when eating at Subway while on Noom is to turn your favorite sub into a salad and boost your consumption of green foods and reduce your calorie intake.
If you want to leave more wiggle room for the rest of your meals to fit within your calorie range then go for a salad rather than a sub.
Loading up your meal with veggies provides you with tons of micronutrients that encourage better overall health.
- Related Article: Noom Drinks At Starbucks
Tip #3: Choose A Lean Protein Source
Regardless of whether you’re choosing a sub or a salad you need to include a protein source because protein is the most satisfying nutrient and it’s important for maintaining your muscle mass as you lose weight (which helps you to burn more calories).
When choosing your protein source at Subway, go for a leaner protein source like chicken, turkey, black forest ham, or roast beef which have 2-3 grams of fat per serving.
Lean proteins will boost your intake of green or yellow foods and help you adhere to your calorie range while on Noom.
Steer clear of the cold-cut combo, meatballs, salami, sausage, and tuna which all have 15+ grams of fat per serving.
These fattier proteins will boost your intake of red foods and potentially make it harder to stick to your calorie range while on Noom.
Tip #4: Stick To One Fat Source
Although fat is the highest calorie nutrient, it’s still important to consume enough fat because it’s important for your hormonal health. To include fat sources without overdoing it, I recommend you stick to one source per meal.
If you’re choosing a lean protein source as I mentioned above, then you can use your fat source toward cheese, guacamole, olives, or a higher-fat condiment like ranch, mayo, or southwest.
If you choose a fattier protein source, then that will count as your fat source for the meal so it’s better to skip the cheese and go for a lower-fat condiment like mustard, BBQ sauce, sweet onion, or teriyaki.
Tip #5: Load Up On Veggies
If you’re choosing a sub over a salad, then it’s important to make an effort to add veggies to your sub to boost your consumption of green foods and increase the volume of your meal.
Adding veggies to your sub can help to fill you up more quickly because you’re eating more overall bulk that will take up more space in your stomach. If you order a sub without veggies, you may find you’re unsatisfied and feel like you need to keep eating.
Noom Subway Meals
The top 3 meals from Subway while on Noom are:
1. 6” Black Forest Ham & Cheese Sub
The black forest ham and cheese sub is a great option when you’re short on yellow foods and have already consumed plenty of green foods throughout the day.
I would have this meal after a workout to replenish energy stores, but I would follow it up with a protein shake to boost the protein content a bit more to encourage muscle repair and growth.
Alternatively, you could have a protein shake immediately after your workout as an appetizer on your way to Subway.
How To Order It
- 6” Harvest Grain Bread, Black Forest Ham, Cheese, Spinach, Green Pepper, Tomato, Onion, Mustard
How This Performs In Noom
- 6” version: 327 calories, 3% green foods, 79% yellow foods, 18% red foods (based on approximate ingredient measurements)
- 12” version: 654 calories, 3% green foods, 79% yellow foods, 18% red foods (based on approximate ingredient measurements)
Green Foods: Green Pepper, Spinach, Onion, Tomato
Yellow Foods: Harvest Grain Bread, Black Forest Ham, Mustard
Red Foods: Cheese
2. 6” Chicken & Avocado Sub
The chicken and avocado sub is a great meal to have 3 hours before your workout because the carbs from the bread and the protein from the chicken will help to energize you for your workout and prevent muscle breakdown while you’re working out.
Having it 3 hours before your workout gives your body plenty of time to digest the fat from the avocado, which is providing tons of health benefits but wouldn’t digest quite right if you were to have it too close to your workout.
How To Order It
- Multigrain Bread, Grilled Chicken, Avocado, Lettuce, Tomato, Cucumber, Banana Peppers, Sweet Onion Sauce
How This Performs In Noom
- 6” version: 364 calories, 19% green foods, 71% yellow foods, and 10% red foods (based on approximate ingredient measurements)
- 12” version: 728 calories, 19% green foods, 71% yellow foods, and 10% red foods (based on approximate ingredient measurements)
Green Foods: Chicken, Lettuce, Tomato, Cucumber, Banana Peppers
Yellow Foods: Multigrain Bread, Avocado
Red Foods: Sweet Onion Sauce
3. Rotisserie-Style Double Chicken Salad
This salad is the perfect option to pick at Subway when you want to boost your consumption of green foods, keep your calorie intake on the lower side, and limit your consumption of red foods.
By doubling up on the protein source, you will be satisfied for longer despite consuming a lower-calorie meal.
How To Order It
- Salad (lettuce), Double Chicken, Spinach, Cucumber, Green Pepper, Tomato, Onion, Peppercorn Ranch
How This Performs In Noom
- 309 calories, 73% green foods, 0% yellow foods, 27% red foods (based on approximate ingredient measurements)
Green Foods: Lettuce, Spinach, Tomato, Cucumber, Onion, Green Pepper, Chicken
Yellow Foods: N/A
Red Foods: Ranch
Meals To Avoid At Subway
Subway has more Noom-friendly options than not because of their wide selection of green foods, but there are some meal combinations that I suggest you avoid if you want to reduce your calorie intake to stick to your suggested range.
The meals to avoid are:
- Meals with more than one fat source. Fat sources have the highest number of calories per gram, so doubling up on fat sources will increase the calorie content of your meal the most. I recommend sticking to one fat source per meal when you’re eating at Subway.
- Meals with higher fat protein sources. It’s best to choose leaner protein sources at Subway because you’ll likely also want to add flavor to your meal, which is typically also fat sources (i.e. cheese, sauce, avocado) so you should steer clear of their higher fat proteins.
- Subs + sides of cookies or chips. At Subway you can get a combo meal that comes with a sub, soda, and chips or cookies but choosing this option would increase your calorie content more than is ideal for a single meal. Hold off on the combo and stick to the sub.
If you have a higher calorie range then you could do a 12” sub, but if you have a lower calorie range based on your goal then a 6” sub would be best.
Other Subway Articles
- Low Sodium Subway Meals
About The Author
Amanda Parker is an author, nutrition coach, and Certified Naturopath. She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching.
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