I’m a fitness coach – here’s how to get your Subway order for under 350 calories | The Sun

Posted on : August 3, 2022

YOU'VE been rushing around all day and you want to grab a quick bite to eat.

But the options in fast food restaurants and eateries can be limited – especially if you're on a certain diet or health plan.


Now one coach has revealed how you can get a filling, protein-packed sandwich for under 350 calories.

Posting to TikTok, health guru Bec Hardgrave revealed her go to Subway order.

She said: "It's honestly so delicious, it's 337 calories with 23g or protein.

"It's a chicken and ranch sub on white bread with all the veg."

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In the comments section she detailed that the meal also has just 10g of fat and 39.1g of carbohydrates.

If you want to try the healthy sub option – here's what to ask for:

  • six inch chicken strip sub
  • on white bread
  • ranch
  • lettuce
  • spinach
  • cucumber
  • tomato
  • onion
  • carrot.

It's important to note though that Bec is based in Australia and the options might not be the same for those in other parts of the world.

In the UK, the most similar item on the menu would be a roast chicken breast sub.

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This includes tender chicken breast strips with your salad of choice.

Guidance on the Subway website states that this would come in at 287 calories for just the bread and chicken.

But the website has a handy calculator, which makes it easy to see how many calories Bec's sub would be in the UK.

She previously revealed how you can make your own meatball sub for half the calories.

Her version contains 421 calories compared to a standard Subway meal which is 805 calories. 

The ingredients required are lean beef mince, tomato pasta sauce, a hotdog roll, and Jarlsberg light cheese slices. 

And for the extra taste, she also adds seasonings like Italian herbs, salt, and pepper to taste – along with vegetables of your choosing.

Firstly she added 120g of the lean beef mince, 1 tsp of Italian herbs, and 1 tsp of salt to a bowl.

Then she began to knead the mixture by moulding it into little balls.

She then added the meatballs to a fry pan and sautéed them with 50g of tomato, garlic, and herb pasta sauce until they were sizzling.

To follow on from this, she cut a hotdog roll in half and spinach, the meatballs, and topped it off with two slices of Jarlsberg lite cheese.

But if you're more of a McDonald's fan then the guru also revealed how you can still indulge on a McDonald's without feeling guilty about it.

The Australian said her hack means you can get a high protein meal that is still tasty and scratches your itch for a treat.

The Australian said it's her 'go to' drive thru order.

"It gives you a lower calorie, higher protein bacon and egg McMuffin burger.

"Add a bacon and egg McMuffin to your order then customise it.

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"Take off the oil, take off the cheese, add an extra egg and then some tomato sauce.

"It's around 300 calories and almost 30 grams of protein", she explained.

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