Energizing Foods to Eat

Subway Sandwich Restaurant Menu

How about a Subway omelet this morning to start our day? We'll order the Egg White & Cheese Omelet on Flatbread - their six inch size for 330 calories. We'll also enjoy a hot cup of coffee once we reach the office.

Mid-Morning Snack

We'll enjoy a Dannon Light & Fit^® which we purchased at Subway this morning for a tiny 80 calories.

Mid-Day Energizing Foods

We can enjoy any of the following Subway six inch sandwiches for 6 grams of fat or less:

Black Forest Ham: Calories: 290, Total Fat:  4.5, Saturated Fat: 1, Trans Fat: 0, Cholesterol mg: 25, Sodium mg: 830

Oven Roasted Chicken: Calories: 320, Total Fat: 5, Saturated Fat: 1.5, Trans Fat: 0, Cholesterol mg: 25, Sodium mg: 640

Roast Beef: Calories: 320, Total Fat: 5, Saturated Fat: 1.5, Trans Fat: 0, Cholesterol mg: 45, Sodium mg: 700

Subway Club® Sandwich: Calories: 310, Total Fat: 4.5, Saturated Fat: 1.5, Trans Fat: 0, Cholesterol mg: 40, Sodium mg: 880

Sweet Onion Chicken Teriyaki: Calories: 380, Total Fat: 4.5, Saturated Fat: 1, Trans Fat: 0, Cholesterol mg: 50, Sodium mg: 900

Turkey Breast Sandwich: Calories: 280, Total Fat: 3.5, Saturated Fat: 1, Trans Fat: 0, Cholesterol mg: 20, Sodium mg: 810

Turkey Breast & Black Forest Ham: Calories: 280, Total Fat: 4, Saturated Fat: 1, Trans Fat: 0, Cholesterol mg: 20, Sodium mg: 820

Veggie Delite® Sandwich: Calories: 230, Total Fat: 2.5, Saturated Fat: 0.5, Trans Fat: 0, Cholesterol mg: 0, Sodium mg: 310

Opt for mustard or light Mayo on your sandwich; enjoy vegetables freely. Add cheese for about 50 calories. Also enjoy a diet drink.

Mid-Afternoon Energizing Foods

We're going to enjoy that chocolate chip cookie that we got at Subway for 220 calories; it's a rare treat but we can fit it in nicely for today's menu.

Evening Menu

Subway Restaurant for Dinner Meal

Let's go back to Subway and enjoy a nice salad for dinner. Add only the light salad dressings. The Olive Oil Blend adds only 45 calories per teaspoon; the Red Wine Vinaigrette adds only 30 calories per serving and the Sweet Onion Sauce adds only 40 calories per serving. The Sweet Onion Sauce and the Red Wine Vinaigrette are both fat free.

Black Forest Ham: Calories: 110, Total Fat: 3, Saturated Fat: 1, Trans Fat: 0, Cholesterol mg: 25, Sodium mg: 590

Oven Roasted Chicken Breast: Calories: 130, Total Fat: 2.5, Saturated Fat: 0.5, Trans Fat: 0, Cholesterol mg: 50, Sodium mg: 270

Roast Beef Salad: Calories: 140, Total Fat: 3.5, Saturated Fat: 1, Trans Fat: 0, Cholesterol mg: 45, Sodium mg: 450

Subway Club® Salad: Calories: 140 Total Fat: 3.5, Saturated Fat: 1, Trans Fat: 0, Cholesterol mg: 40, Sodium mg: 640

Sweet Onion Chicken Teriyaki: Calories: 200, Total Fat: 3, Saturated Fat: 1, Trans Fat: 0, Cholesterol mg: 50, Sodium mg: 660

Turkey Breast Salad: Calories: 110, Total Fat: 2, Saturated Fat: 0.5, Trans Fat: 0, Cholesterol mg: 20, Sodium mg: 570

Turkey Breast & Ham Salad: Calories: 110, Total Fat: 2.5, Saturated Fat: 0.5, Trans Fat: 0, Cholesterol mg: 20, Sodium mg: 580

Veggie Delite® Salad: Calories: 50, Total Fat: 1, Saturated Fat: 0, Trans Fat: 0, Cholesterol mg: 0, Sodium mg: 65

Grilled Chicken & Baby Spinach: Calories: 130, Total Fat: 2.5, Saturated Fat: 0.5, Trans Fat: 0, Cholesterol mg: 50, Sodium mg: 330

Late Evening Suggestions

We purchased two packages of Subway's dried apple chips for 35 calories each when we visited during our dinner meal; let's enjoy those while we relax and wind down for bed - one at a time and we'll eat them slowly.