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Best Subway Sandwiches For Protein You Can Order [2022] List

Want to know the Best Subway Sandwiches For Protein that you can order on your next trip for a healthy lunch or dinner at your local subway fast food restaurant?

We are going to answer your question inside this article and show you the absolute best subway sandwiches for protein that you can order on your next trip to your local subway fast food restaurant

Let’s talk about subway and it’s healthiest options when it comes to protein.

Subway can be a very healthy option when it comes to a local sandwich chain if you know where the protein-packed healthy food is on subways menu.

Many people who are wanting to get fit choose to acquire lean muscle mass rather than body fat as their primary fitness goal. Consuming a sufficient amount of protein is essential for maximizing lean muscle mass accumulation.

Increasing calorie intake and simultaneously engaging in physical activity are equally crucial components of your healthy, get fit and stay fit, long-term overall healthy lifestyle.

But, how can we increase our protein intake? What is the best choice when it comes to the best Subway sandwiches for protein?

Protein-rich sandwiches are a favorite for a variety of excellent reasons. Aside from the fact that they help with your overall fitness goals, they also taste delicious and can be very good for you as well.

Subway sandwiches may be as simple or complex to put together as you choose, some require little to no temperature control for at least four hours depending on the ingredients, and they can be transported around easily in a reusable bag.

When compared to other fast-food restaurants, Subway provides a greater selection of healthy meal alternatives. The meals served by Subway are, on the whole, low in sugar and a good source of fiber and protein.

These subway sandwiches listed below can be added to your next healthy choice on your next subway order.

Here are some of the best subway sandwiches for protein that you can buy, to help with all your fitness goals, and get as much protein as possible from your next trip to your local Subway sandwich shop.

List Of The Healthiest Subway Sandwiches

Best Subway Sandwiches For Protein 2022Best Subway Sandwiches For Protein 2022
Best Subway Sandwiches For Protein List

1. 700 Calorie Subway Meals Plan

  • Order 12-inch steak and cheese sub on Italian bread for lunch.
  • Add the lettuce, tomato, red onions, green peppers, and cucumber.

It contains 700 calories, 49 grams of protein (29 percent of the total), 82 grams of carbs (46 percent), and 20 grams of fat (26 percent ).

A high-protein dinner option, the steak and cheese sandwich is the best subway sandwich for protein. Increasing protein intake while increasing calorie intake will ensure that your body has enough protein to support the growth of muscle mass and strength that you desire during bulking.

Customizations to this meal, which might increase calories, include the following:

  • Increasing the number of condiments will increase the number of calories, which will mostly come from fat. In terms of calories, mayonnaise (100 calories and 11g of fat), caesar dressing (80 calories and 9g of fat), and chipotle southwest dressing are the most calorie-dense condiments (80 calories and 8g of fat). If you are having difficulty eating enough calories when bulking, this low-volume method of adding calories may be beneficial.
  • The addition of a second dish of steak will raise the calorie count by 220 calories and the protein content by 28 grams. Protein keeps you feeling fuller for a longer period after you consume it. Increasing your calorie intake by consuming solely protein may result in you feeling excessively full. You should consider boosting the calories by adding more condiments if you see this happening.

This best subway sandwich for protein, which includes pre-substitutions, is a wonderful choice for either before or after your training session. Because these alternatives dramatically increase the fat content of meals, they are only suggested for meals that are not consumed soon before or after an exercise.

2. 1,000 Calorie Subway Meals Plan

  • To order a 12-inch oven-roasted rotisserie chicken sub on Italian bread, double the meat and top it with cheddar cheese.
  • Add in lettuce, tomato, red onions, green peppers, and cucumber.
  • Toss in some guacamole.

This popular and best Subway sandwich for protein contains 933 calories, 78 grams of protein (33% of the total), 90 grams of carbs (39% of the total), and 29 grams of fat (28 percent ).

The addition of a second serving of meat to your sub will enhance the protein content by 32 grams. When bulking, eating meals that are high in protein can assist you in providing your body with the protein it requires to increase muscle mass and strength.

The addition of cheddar cheese and guacamole raises the calorie count of the meal by boosting the fat content. As a low-volume but high-calorie meal, fat is an excellent strategy to gain calories when bulking without putting on too much weight or filling up your stomach.

Customizations to this meal, which might increase calories, include the following:

  • Adding condiments is a good strategy to boost the number of calories consumed without dramatically increasing the volume of food consumed. This is beneficial if you are having difficulty eating enough meals while bulking up. In terms of calories, mayonnaise (100 calories and 11g of fat), caesar dressing (80 calories and 9g of fat), and chipotle southwest dressing are the most calorie-dense condiments (80 calories and 8g of fat).
  • The addition of a chocolate chunk cookie would raise the total number of calories in the meal by 210. However, because the cookie has very little protein, it is not the ideal choice. It’s recommended to people who are having a difficult time getting in enough calories because they are feeling too physically full after eating.

This meal, before any replacements are made, is a fantastic choice to have before or after a workout. Because these alternatives significantly increase the amount of fat in your diet, we want to keep these additions to meals that are not immediately before or immediately after your gym session.

3. 1,300 Calorie Subway Meals Plan

  • Order a 12-inch oven-roasted chicken sub with double meat on Italian herb and cheese bread 
  • Toss in some cheddar cheese.
  • Add the lettuce, tomato, onions, green peppers, and cucumber.
  • Bacon should be included (4 strips)
  • Toss in the sweet onion dressing.
  • Order a side of chocolate chunk cookies to go with it.

A serving of this meal has 1,262 calories, 90 grams of protein (29 percent), 131 grams of carbs (42%), and 42 grams of fat (30 percent ).

This subway meal plan has the best subway sandwich for protein.

Including the chocolate chunk cookie in your supper is a convenient method to boost your calorie intake by 210 without increasing the overall amount of your meal. When bulking up, this might be advantageous for folks who have difficulty eating enough calories. Because this meal already has a significant amount of protein, the small amount of protein in the cookie is not a cause for worry.

Customizations to this meal, which might increase calories, include the following:

  • Adding a higher-fat sauce to your sandwich will assist to increase the number of calories consumed without significantly increasing the volume of food consumed. In terms of calories, mayonnaise (100 calories and 11g of fat), caesar dressing (80 calories and 9g of fat), and chipotle southwest dressing are the most calorie-dense condiments (80 calories and 8g of fat).
  • If you’re planning on having this meal before or after an exercise, it’s recommended to stick to the 700 or 100 calorie selections. Eating this many calories and consuming this much food would almost certainly leave you feeling sluggish, comparable to the feeling you get after a post-Thanksgiving food coma.

Apart from high-calorie protein meals, there are many simpler subway sandwiches for protein:

Black Forest Ham Sandwich

You may customize your Subway sandwich by adding veggies and sauces to your meal to complement the ham if you are looking for the greatest sandwich. When you have a craving for a ham sandwich, this is a fantastic option. If you want to eat the best subway sandwich for protein with unusual and wild food pairings, the black forest hand is the best choice for you. 

Meatball Marinara

When you’re looking for quick and simple protein-rich food, the Meatball Marinara sandwich from Subway is a favorite choice. First and foremost, it is loaded with protein and is cheaper than other protein sandwich alternatives. Because it’s delicious, it’ll keep you satisfied for several hours, and it’s near enough to home-cooked goodness that you can also call it self-care without feeling too silly about it. Many customers consider meatball marinara as one of the best subway sandwiches for protein.

Turkey Breast

The Turkey Breast Sandwich may seem like an outlandish pick for being the best subway sandwich for protein but bear with us as we explain why. We understand that it isn’t as hot, or melty as some of Subway’s other products, but it is the right combination of everything you expect from a Subway sandwich in a convenient and healthy package. It’s nutritious, simple to eat on the move, and always delicious no matter where you purchase it. Turkey is a staple protein option for lunch and the best subway sandwich for protein.

Best Subway Sandwiches For Protein Additional Tips To Maximize Your Protein Intake

After listing down multiple best subway sandwiches for protein, here are a few additional tips for weight gain. Along with satisfying your protein requirements for weight gain, increasing your calorie intake is critical to achieving your weight gain objectives. Eating every two to three hours is ideal, and high-calorie meals rich in nutrients should be chosen over low-calorie, low-fat foods to ensure that you don’t become too satiated while eating. Choosing 2 percent milk instead of fat-free milk, spreading peanut butter over whole-grain meals such as bread, bagels, and crackers, incorporating nuts and seeds into your snacks, and cooking veggies and meats in additional vegetable oil are just a few examples.

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