Footlong Veggie Delight (on 9-Grain wheat bread with Swiss cheese, lettuce, onions, green peppers and cucumbers.)
Since the 6-inch veggie sub sans cheese from Subway has just 8 grams of protein, it’s pretty skimpy for a vegetarian meal. Add Swiss cheese (4g protein) and you’re in better protein territory. Or opt for the footlong to boost calories and protein. Not a fan of Swiss cheese? Choose the shredded Monterey Jack or Natural Cheddar instead. They’re slightly higher in sodium than the Swiss, but way better than the Pepperjack or processed American or which add at least an additional 280 sodium milligrams to your footlong. Oh, and expect condiments like the light mayo or mustard to add another 100 milligrams of sodium to a 6-inch sub; 200 milligrams to a footlong. Crazy about the Sweet Onion sauce? It’s got just 85 milligrams of sodium per each half sub.
Stats: 560 calories, 6g saturated fat, 680mg sodium, 23g protein