Healthy Fast Food Guide | Firehouse Subs | Detailed

Overview

Unlike other sandwich joints that offer the standard sandwich and chips, Firehouse Subs has very unique offerings, especially with its sides.

Recommendations

Option #1 — Turkey Salsa Verde

A heavier sandwich with high protein and lower fat than other menu items, but extremely high sodium making it an average choice.

1. Turkey — very little fat, so lean protein source
2. Salsa Verde — improves immunity, stabilize blood sugar, and improve hydration; request to have on the side so you’re in control of how much you use (if any)
3. Mayonnaise — your decision whether to include or exclude depending on your fat intake for the day; mayo has monounsaturated and polyunsaturated fats, so I typically will include if I don’t already have avocado or guacamole in my meal since those already have good fats in it

Option #2 — Small Turkey

1. Turkey — very little fat, so lean protein source
2. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Onions — lots of nutrients, antioxidants, and improves heart health
5. Add spicy mustard if you’d like
6. Skip the mayonnaise since you’re pairing your small turkey with the firehouse chili that already has a moderate amount of fat in it
7. Skip the cheese to reduce saturated fat and sodium intake

Option #3 — Italian with Grilled Chicken Salad

1. Grilled Chicken — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Salami — not the leanest of proteins and high in saturated fat and sodium
3. Romaine Lettuce — rich in antioxidants, prevents bone loss and improves heart health
4. Tomato — improves heart health, fights cancer, and improves skin health
5. Bell Peppers — high in antioxidants, maintains eye health and reduces the risk of chronic illnesses
6. Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
7. Request without pepperoncini to reduce saturated fat and sodium intake
8. Request without mozzarella to reduce saturated fat and sodium intake
9. Request dressing on the side so you’re in control of how much is used (if any)

Firehouse Chili

A nice side dish to complete the meal with additional protein and fiber at a relatively low cost of sodium and fat compared to other menu items.

1. Ground Beef — high in fat and sodium, but a source of protein nevertheless
2. Kidney Beans — controls diabetes, lowers cholesterol, and promotes muscle growth
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Onions — lots of nutrients, antioxidants, and improves heart health

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment