Token to Subway

Subway. Jared. Lose Weight? Is it really that simple? Can we really just eat anything we want from Subway and burn fat fast? FALSE! What a gimmick! True, we can eat some things from Subway such as lean turkey breast and veggies and not pack on weight, but we cannot expect to lose weight by eating meatball marinaras every meal. 
Jared certainly did not eat everything he wanted from Subway in order to lose his weight. He had to be reasonable with his meals. Here was what he ate. 

Breakfast: Small bowl of cereal with skimmed milk. Black coffee with sweetener.

Lunch: Turkey Subway Sandwich. Diet Pepsi.

Dinner: Vegetarian Subway Sandwich. Water.

Snacks: Apple, orange, water.

OR

Breakfast: Coffee

Lunch: 6 inch Turkey Sub & baked potato chips

Dinner: 12 inch veggie sub

Sounds healthy. Certainly not the meatball subs and chicken,bacon and ranch that many of us loves to indulge in. 

So how do we know what to eat and what not to eat at Subway? Do we have to eat nothing but veggies there if we want to lose weight? If so, why go there at all? 

Look no further. Here we go. Subway rules! (Yea, it rules as in rocks too!!)

Breads

Choose:

-9-Grain Wheat Bread (210 Calories, 410mg Sodium, 3g Sugars)

-Flatbread (240 Calories, 480mg Sodium, 0g Sugars)

-Hearty Italian Bread (220 Calories, 390mg Sodium, 5g Sugars)

Avoid:

-Honey Oat (260 Calories, 430mg Sodium, 8g Sugars)

-Italian White Bread (200 Calories, 390mg Sodium, 5g Sugars)

-Italian Herbs & Cheese (250 Calories, 590mg Sodium, 5g Sugars)

-Monterey Cheddar (240 Calories, 460mg Sodium, 5g Sugars)

-Parmesan Oregano Bread (220 Calories, 620mg Sodium, 5g Sugars)

-Roasted Garlic Bread (230 Calories, 1360mg Sodium, 7g Sugars)

-Wrap (310 Calories, 610mg Sodium, 0g Sugars)

Cheese

Choose: 

-Swiss (50 Calories, 30mg Sodium, 0g Sugars)

-Monterey Cheddar (50 Calories, 90mg Sodium, 0g Sugars)

-Natural Cheddar (60 Calories, 100mg Sodium, 0g Sugars)

Avoid:

-American, Processed (40 Calories, 200mg Sodium, 0g Sugars)

-Pepperjack (50 Calories, 140mg Sodium, 0g Sugars)

-Provolone (50 Calories, 125mg Sodium, 0g Sugars)

Meat

Choose:

-Black Forest Ham (70 Calories, 560mg Sodium, 4g Sugars)

-BLT (140 Calories, 350mg Sodium, 2g Sugars)

-Oven Roasted Chicken (100 Calories, 110mg Sodium, 4g Sugars)

-Roast Beef (90 Calories, 200mg Sodium, 3g Sugars)

-Subway Club (100 Calories, 520mg Sodium, 3g Sugars)

-Turkey Breast (60 Calories, 280mg Sodium, 3g Sugars)

-Turkey Breast & Black Forest Ham (80 Calories, 500mg Sodium, 3g Sugars)

-Tuscan Chicken (includes cheese) (170 Calories, 550mg Sodium, 4g Sugars)

-Veggie Delight (10 Calories, 0mg Sodium, 0g Sugars)

-Veggie Patty (170 Calories, 290mg Sodium, 4g Sugars)

Avoid:

-Barbecue Chicken (90 Calories, 370mg Sodium, 11g Sugars)

-Barbecue Rib Patty (210 Calories, 90mg Sodium, 4g Sugars)

-Big Philly Cheesesteak (300 Calories, 930mg Sodium, 4g Sugars)

-Buffalo Chicken (with regular Ranch dressing) (200 Calories, 650mg Sodium, 4g Sugars)

-Chicken, Bacon & Ranch (350 Calories, 550mg Sodium, 3g Sugars)

-Chicken Pizziola (includes cheese) (240 Calories, 720mg Sodium, 5g Sugars)

-Cold Cut Combo (190 Calories, 810mg Sodium, 3g Sugars)

-Italian BMT (230 Calories, 1090mg Sodium, 4g Sugars)

-Low Fat Buffalo Chicken with light Ranch (150 Calories, 660mg Sodium, 5g Sugars)

-Meatball Marinara (360 Calories, 890mg Sodium, 13g Sugars)

-Big Pastrami (includes cheese) (370 Calories, 1280mg Sodium, 1g Sugars)

-Spicy Italian (300 Calories, 1190mg Sodium, 4g Sugars)

-Subway Melt (160 Calories, 890mg Sodium, 4g Sugars)

-Subway Seafood Sensation includes cheese (240 Calories, 410mg Sodium, 4g Sugars)

-Sweet Onion Chicken Teriyaki (160 Calories, 370mg Sodium, 14g Sugars)

-The Feast (320 Calories, 1830mg Sodium, 5g Sugars)

-Tuna (310 Calories, 290mg Sodium, 2g Sugars)

-Turkey Bacon Avocado includes cheese (200 Calories, 670mg Sodium, 3g Sugars)

Condiments

Choose:

-Yellow Mustard (2 tsp) (5 Calories, 115mg Sodium, 0g Sugars)

-Vinegar (1 tsp) (0 Calories, 0mg Sodium, 0g Sugars)

Avoid:

-Chipotle Southwest Sauce (100 Calories, 220mg Sodium, 0g Sugars)

-Fat Free Honey Mustard Sauce (30 Calories, 115mg Sodium, 6g Sugars)

-Light Mayonnaise (1 Tbsp) (50 Calories, 100mg Sodium, 0g Sugars)

-Mayonnaise (1 Tbsp) (110 Calories, 80mg Sodium, 0g Sugars)

-Olive Oil Blend (45 Calories, 0mg Sodium, 0g Sugars)

-Ranch Dressing (110 Calories, 200mg Sodium, 1g Sugars)

-Red Wine Vinaigrette (30 Calories, 340mg Sodium, 3g Sugars)

-Sweet Onion Sauce (40 Calories, 85mg Sodium, 8g Sugars)