- Insider asked dietitians what they would order from Subway for a high-protein meal.
- The menu allows you to customize a sandwich or salad to fit your goals and tastes.
Protein is an important macronutrient for $4, $4, and overall health.
US adults are advised to eat 0.8 grams of protein per kilogram of bodyweight a day, but $4 to help with muscle growth and repair.
There are many ways to hit your nutrition goals, including by visiting popular fast-food chains like $4, Burger King, and Subway.
"At Subway, there are a lot of options," dietitian $4 told Insider.
Subway's menu makes it easy to choose ingredients depending on your tastes and nutrition goals. Choose grilled chicken as a lean protein option, and low-calorie sauces if you're $4, Turoff said.
Here is what Turoff and two other qualified nutrition professionals told Insider they'd order for a high-protein meal at Subway.
Alix Turoff: 6" Grilled Chicken Sub or Salad
Turoff said she would have a 6" sandwich or a salad, such as the following (with the standard vegetables stated on the menu):
- A Grilled Chicken "No Bready Bowl," which has 200 calories, four grams of fat, 35 grams of protein, and nine grams of carbs.
- A Grilled Chicken Salad, which has 130 calories, three grams of fat, 19 grams of protein, and 10 grams of carbs.
- A 6" Grilled Chicken Sub, which has 280 calories, four grams of fat, 24 grams of protein, and 40 grams of carbs.
"From there, you can make a variety of additions or substitutions including: dressing, cheese, additional vegetables, double $4, or avocado," Turoff said.
If you want a dressing under 50 calories per serving, Turoff recommends Barbecue Sauce, Franks Red Hot Buffalo Sauce, Creamy Sriracha, Honey Mustard, Hot Pepper Relish, Light Mayo, Yellow Mustard, Oil and Vinegar, or Sweet Onion Teriyaki Sauce.
"I would suggest adding as many veggies as you like to add more volume and $4 and consider getting double protein if you have higher protein needs," she said. "The leanest protein options are grilled chicken, black forest ham, oven roast turkey, and roast beef."
Nichola Ludlam-Raine: Veggie Patty Salad and Cookie
Dietitian $4 would order a Veggie Patty Salad to boost her gut health, include multiple portions of vegetables, and provide protein while keeping saturated fat low, she said.
Ludlam-Raine would get a Subway cookie for dessert because "life is about $4 after all" and a bottle of water as a drink — "It's calorie-free and kind to teeth health," she said, adding: "I have such a sweet tooth!"
A Veggie Patty Salad without dressing has 220 calories, 10 grams of fat, nine grams of protein, and 26 grams of carbs, and a chocolate chip cookie has 210 calories, 10 grams of fat, two grams of protein, and 30 grams of carbs.
Graeme Tomlinson: Foot-Long Meatball Marinara sandwich
Registered nutritionist $4 said he would order a foot-long Meatball Marinara Sub and a bottle of water.
"Nutrition aside, it's probably the only thing I'd actually enjoy from their menu," he said.
Tomlinson's choice on Hearty Italian bread with American-style cheese, lettuce, and peppers, without sauce, extras, or seasoning, has 955 calories, 37 grams of fat, 47 grams of protein, and 108 grams of carbs.