Healthy Fast Food Guide | Jersey Mike’s Subs | Detailed

Overview

Subs in Tubs. This should be your go-to at Jersey Mike’s if you’re trying to watch your nutrition. Whether it’s a chicken Philly cheesesteak or a turkey breast and provolone, removing the bread cuts out a ton of empty calories. Although the Baked Lays Chips are not ideal, they are far from unhealthy relative to the bread and other options on the menu, so it’s a great pairing with the sub in a tub.

Recommendations

Option #1 — Turkey Breast & Provolone (Sub in a Tub)

1. Turkey — ask for a double portion of turkey to increase lean protein intake, which affords us the opportunity to remove the cheese in order to reduce saturated fat, cholesterol, and sodium intake
2. Onions — lots of nutrients, antioxidants, and improves heart health
3. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
4. Tomato — improves heart health, fights cancer, and improves skin health
5. Add Green Peppers — high in antioxidants, maintains eye health, and reduces the risk of chronic illnesses
6. Add Oregano — anti-inflammatory, lots of antioxidants, and fights aging
7. Remove the cheese, since there’s enough protein and you’ll reduce unnecessary fats and cholesterol

Option #2 — Chicken Philly Cheese Steak (Sub in a Tub)

1. Grilled Chicken Breast — 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. Peppers — high in antioxidants, maintain eye health and reduces the risk of chronic illnesses
3. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
4. Add Tomato — improves heart health, fights cancer, and improves skin health
5. Add Onions — lots of nutrients, antioxidants, and improves heart health
6. Add Green Peppers — high in antioxidants, maintains eye health, and reduces the risk of chronic illnesses
7. Add Oregano — anti-inflammatory, lots of antioxidants, and fights aging
8. Remove the cheese, since there’s enough protein and you’ll reduce unnecessary fats and cholesterol

Lays Baked Potato Chips

Since we’re not including bread in our order, this may reduce the satiety factor. In other words, we may not be kept full from the sub in a tub alone. Thus, if you need to add chips, go with Lays since this is the healthiest option available:

• Lower in fat than most potato chips
• Sodium is low to moderate relative to other options
• Has some good fats, monounsaturated and polyunsaturated, which reduces the risk of high blood cholesterol levels, lowers blood pressure, and lowers risk of developing heart disease

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