The Best Subway Sandwich Combinations for 50+ Grams of Protein

David Cozzens
3 days ago
8 min read

Looking for a quick, high-protein meal? Subway offers customizable options that can deliver over 50 grams of protein per sandwich. Whether you're building muscle or trying to stay full longer, these sandwiches are perfect for your fitness goals. Here's what you need to know:

Double Meat: Boost protein by doubling chicken, steak, turkey, or rotisserie-style chicken.
Cheese Additions: Add Swiss, provolone, or pepper jack for extra protein and flavor.
Bread Choices: Opt for whole-grain or honey oat for a slight protein bump.
Veggie Toppings: Add spinach, cucumbers, and tomatoes for nutrients without extra calories.
Smart Sauces: Stick to mustard or light dressings to keep it lean.

Top Picks:

Grilled Chicken Footlong: Double the chicken, pair with veggies, and choose whole-grain bread.
Steak & Cheese Footlong: Double steak and cheese for a hearty, protein-packed option.
Oven-Roasted Turkey Footlong: Double turkey, add veggies, and keep it flavorful with Dijon mustard.
Rotisserie-Style Chicken Footlong: Double the chicken for tender protein, add pepper jack cheese, and a light chipotle sauce.
Subway Club Footlong: Double turkey, roast beef, and ham with provolone and fresh veggies.

These sandwiches are easy to tweak based on your preferences. Pair them with water or a side salad to balance sodium and calories. Whether you're post-workout or need a filling lunch, Subway's menu can help you hit your protein goals.

Build a Lean, High-Protein Subway Lunch (Save $)

Subway's build-your-own menu is a great way to create a meal packed with 50+ grams of protein. Whether you go for a footlong, a bowl, or even a wrap, you can customize your order to hit your protein goals. But first, it helps to know what qualifies as a high-protein meal so you can make the smartest choices.

What Counts as High-Protein Meals (50+ Grams)

A high-protein meal is all about fueling your body with the nutrients it needs for muscle repair and growth. While moderate protein intake works for most, those who train intensely or have more muscle mass often benefit from meals with 50 grams or more of protein. A protein-packed sandwich can aid post-workout recovery, keep you feeling full longer, and help you meet your fitness or metabolic goals - especially if you're going hours between meals.

Best Ways to Add More Protein to Your Order

Want to amp up the protein in your Subway order? Here are some simple tweaks to make your sandwich or bowl even more protein-rich:

Extra Meat: Double up on your favorite proteins like chicken breast, turkey, or lean steak. You can also mix it up - combine turkey with chicken or add bacon to a steak sandwich for variety.
Cheese Choices: Add Swiss, provolone, or cheddar to your order for a protein boost and a flavor upgrade. Mixing cheeses can also pack in more protein.
Bread Options: Opt for 9-grain wheat or honey oat bread, which have slightly more protein than standard white bread.
Egg Additions: Toss in whole eggs or egg whites for an extra lean protein source.
Additional Toppings: Bacon or pepperoni can add more protein, but use them sparingly since they’re higher in fat and sodium.

When building your order, start with your main protein, layer on extra meat if needed, then add cheese and veggies. This way, the protein-packed ingredients take center stage while still leaving room for flavor and balance.

Best Subway Sandwich Combinations for 50+ Grams of Protein

If you're looking to pack your meal with protein while keeping things flavorful, these five footlong sandwich combinations from Subway are worth considering. Each one delivers over 50 grams of protein and offers a satisfying, nutrient-packed option for your day.

Footlong Grilled Chicken Sandwich

Subway's grilled chicken breast, when doubled, provides a lean protein source that exceeds 50 grams of protein. Pair it with whole-grain bread and load up on fresh veggies like spinach, tomatoes, cucumbers, and green peppers for added nutrients and crunch. Swap out heavier condiments like mayonnaise for mustard or olive oil to keep it light but flavorful. This combo is an excellent choice for refueling after a workout, helping with muscle recovery while replenishing energy.

Footlong Steak & Cheese with Double Meat

Doubling the steak and cheese transforms this sandwich into a protein powerhouse. Go with whole-grain bread and stick to simple toppings like lettuce, onions, and green peppers for balance. A little yellow mustard adds a tangy kick without adding unnecessary calories. This hearty option is perfect when you’re aiming to boost your protein intake as part of a well-rounded diet.

Footlong Oven Roasted Turkey with Double Meat

Doubling the oven-roasted turkey on your footlong provides a high-protein meal that doesn’t skimp on flavor. Choose your favorite bread and consider adding a slice of cheese for a touch of richness. Fresh veggies like spinach, tomatoes, cucumbers, and bell peppers add texture and nutrients, while Dijon mustard gives it a flavorful edge without piling on extra calories.

Footlong Rotisserie-Style Chicken with Double Meat

Double the rotisserie-style chicken for a tender, protein-packed sandwich. Add pepper jack cheese for a bit of spice, along with fresh lettuce, tomatoes, and pickles for crunch and flavor. Whether you opt for multigrain flatbread or traditional whole-grain bread, a drizzle of light chipotle southwest sauce ties it all together without overloading on calories.

Footlong Subway Club with Double Meat

This classic combination of turkey, roast beef, and ham becomes even more protein-rich when you double the meat. Add provolone cheese for a creamy touch and layer on crisp veggies like lettuce, tomatoes, and red onions. Choose a sturdy bread that can handle the generous filling, and you’ve got a well-rounded, protein-packed meal.

These sandwiches are easy to customize, so feel free to tweak them to suit your taste and dietary preferences. Whether you’re fueling up post-workout or just looking for a protein boost, these options are a great place to start.

Nutrition Facts Comparison of High-Protein Sandwiches

Subway's high-protein sandwiches, each packing over 50 grams of protein, differ in their calorie count, fat content, carbohydrate levels, and sodium depending on your specific choices. It's always a good idea to check the nutritional details to tailor your order to your preferences.

Keep in mind that customizations - like adding sauces, cheese, or extra toppings - can impact the calories, fats, carbs, and sodium in your sandwich. Reviewing the most up-to-date nutritional information ensures you pick an option that aligns with your calorie goals or protein needs.

How to Add Subway Sandwiches to Your Fitness Diet

Incorporating Subway sandwiches into your fitness diet can be a smart choice when you focus on timing your meals, picking balanced sides, and keeping an eye on sodium levels.

When to Eat High-Protein Meals for Best Results

The best time to enjoy a protein-packed sandwich depends on your daily routine and workout schedule. For many, a high-protein meal works well after a workout to aid recovery. Others may prefer to spread protein intake evenly throughout the day as part of a balanced diet. It’s all about what aligns with your fitness goals and lifestyle.

What to Order with Your Subway Sandwich

To round out your meal, consider pairing your sandwich with apple slices or a side salad. These options add fiber and nutrients without piling on extra calories. If you’re craving something warm, baked sides are a lighter alternative to fried options. For drinks, stick to water, unsweetened iced tea, or other low-sugar choices to keep things balanced.

Water Intake and Sodium Tips

Subway sandwiches can be on the salty side, so staying hydrated is key. Drinking plenty of water helps your body process sodium more effectively. To further manage sodium levels, balance your day by adding fresh, lower-sodium foods to your other meals. This approach supports both hydration and overall nutrition goals.

Making Subway Work for Your Fitness Goals

Subway's customizable menu offers a convenient way to support your fitness journey with meals packed with protein. The key is knowing how to navigate the menu to meet your specific needs.

For example, ordering double meat - like a footlong grilled chicken sandwich - can provide over 50 grams of lean protein, making it a great option for staying fueled when you're on the go.

What makes Subway stand out is its flexibility to match different fitness goals. If you're cutting calories but still want to prioritize protein, skip the cheese and pile on the veggies. This adds volume to your meal without extra calories. On the other hand, if you're focusing on building muscle, adding a small amount of avocado or cheese can supply healthy fats that your body needs. Need a quick pre-workout meal? Lean protein options like turkey or chicken on whole grain bread are excellent choices. These small adjustments allow you to tailor your meal to fit your fitness plan.

A double-meat sandwich isn't just filling - it also provides over 50 grams of protein, which is packed with amino acids essential for muscle recovery and growth. It’s an ideal choice for a post-workout meal or a satisfying lunch.

To keep your meal balanced, be mindful of sodium levels. Pair your sandwich with fresh produce and water to help offset the salt content.

FAQs

What’s the best way to build a healthy Subway sandwich with over 50 grams of protein?

To craft a high-protein Subway sandwich with over 50 grams of protein, start with a lean protein base like grilled chicken, turkey, or roast beef. Pair it with whole-grain bread or a wrap to boost your fiber intake. Then, pile on fresh veggies like spinach, tomatoes, and cucumbers to add nutrients without adding extra calories.

When it comes to condiments, skip the calorie-heavy sauces and opt for lighter choices like mustard or vinegar. Want to up the protein even more? Simply double the protein portions. These tweaks will help you enjoy a filling, protein-rich meal that aligns with your fitness goals.

How can I customize a Subway sandwich to fit specific dietary goals, like reducing sodium or increasing fiber?

Customizing your Subway sandwich to match your dietary goals is easier than you might think. For a low-sodium choice, start with whole-grain bread or wraps, and skip processed meats like ham or salami. Instead, go for fresh veggies and lean proteins like grilled chicken or turkey. To keep the sodium in check, avoid salty extras like pickles or olives, and opt for lighter condiments such as mustard or a simple oil and vinegar drizzle.

If you're looking to add more fiber to your meal, whole-grain bread is a great base. Top it with fiber-packed veggies like spinach, lettuce, cucumbers, and tomatoes. If available, try plant-based protein options like black bean patties. For an extra fiber boost, pair your sandwich with a side of apple slices or a small salad. These small tweaks can help you stay on track with your nutritional goals while still enjoying a satisfying and tasty meal.

What are the best ways to keep my Subway meal low in calories but still high in protein?

When building a Subway meal that's lower in calories but still packed with protein, the key is to make smart choices with your ingredients. Start with lean protein options like grilled chicken, turkey, or roast beef - these are rich in protein but have less fat. Pair that with a 6-inch sandwich on whole-grain or multigrain bread to keep the calorie count manageable while adding a good dose of fiber.

For toppings, go heavy on fresh veggies like spinach, lettuce, cucumbers, and tomatoes. They add nutrients and flavor without piling on calories. When it comes to sauces, skip the heavier options like mayonnaise or ranch. Instead, choose lighter alternatives like mustard, vinegar, or a small drizzle of sweet onion sauce. To keep the meal on the lighter side, steer clear of extras like cheese, bacon, or creamy dressings.

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