{"id":3160,"date":"2019-10-02T04:25:26","date_gmt":"2019-10-02T04:25:26","guid":{"rendered":"https:\/\/live-keyto-content.pantheonsite.io\/?p=3160"},"modified":"2019-10-02T04:25:26","modified_gmt":"2019-10-02T04:25:26","slug":"subway-ordering-guide","status":"publish","type":"post","link":"https:\/\/wp-content.getkeyto.com\/?p=3160","title":{"rendered":"Subway Ordering Guide"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">The largest food chain in the United States and a great fast option for keto with a lot of choices. Your best bet is to build your own salad. None of the Subway breads are going to make the cut. Plot twist- the gluten free bread actually has the most carbs out of all their bread options. Their website has a build your own menu option. Here it is below:<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> Nutrition Calculator: <a href=\"https:\/\/www.subway.com\/en-us\/menunutrition\/nutrition\"><span class=\"s2\">https:\/\/www.subway.com\/en-us\/menunutrition\/nutrition<\/span><\/a><\/span><\/p>\n<p><strong>Bold=Exactly what to say to the cashier<\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\"><br \/>\nSubway also has a lot of low carb veggie and dressing options. To make it easier, I\u2019ve put them here:<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Low Carb Veggies<\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\">Pickles (0 carbs)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Jalape\u00f1os (0 carbs)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Black olives (0 carbs)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Tomatoes (1 carb)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Cucumbers (1 carb)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Banana Peppers (2 carbs)<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s2\">Dressings (All have 0-1g carbs)<\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\">Mayo<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Oil<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Spicy Mustard<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Yellow Mustard<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Red Wine Vinegar<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Chipotle Southwest<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Ranch<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Vinaigrette <\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Now\u2026<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s2\">Top Meals to Get for Lunch\/Dinner:<\/span><\/h2>\n<p>&nbsp;<\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Italian BMT Salad- <\/b>Ask for the BMT meats (salami, pepperoni, and ham) on top of a bed of lettuce, American cheese, banana peppers, and olives mixed with olive oil. Add mayo and\/or double meat to pump up the macros. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> Macros are: 350 calories, 8g net carbs, 28g fat, 15g protein<\/span><\/p>\n<p>&nbsp;<\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Cold Cut Combo Salad- <\/b>Ask for the cold cut combo meats(turkey, salami, and bologna), American cheese, lettuce, spinach, olives, banana peppers and olive oil. Again, add mayo and double meat if you\u2019d like. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> Macros are: 290 calories, 8g net carbs, 24g fat, 13g protein<\/span><\/p>\n<p>&nbsp;<\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Subway Club Salad- <\/b>Ask for the Subway club meats (turkey, roast beef, and ham) on top of lettuce, spinach,<span class=\"Apple-converted-space\">\u00a0 <\/span>American cheese, banana peppers, and olives with olive oil dressing. Double meat and mayo optional. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> Macros are: 250 calories, 7g net carbs, 16g fat, and 19g protein<\/span><\/p>\n<p>&nbsp;<\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Tuna Salad with Bacon-<\/b> Ask for a scoop of tuna on top of your lettuce, American cheese, spinach, olives, and banana peppers. Top with olive oil. Not a bad idea to add some bacon or extra tuna.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> Macros (with bacon) are: 490 calories, 7g net carbs, 43g fat, and 21g protein<\/span><\/p>\n<p>&nbsp;<\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Rotisserie Chicken Salad-<\/b> Ask for rotisserie chicken over lettuce and spinach, add banana peppers, bacon, and olives. Top with olive oil. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"> Macros are: 360 calories, 7g net carbs, 24g fat, and 29g protein<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The largest food chain in the United States and a great fast option for keto with a lot of choices. Your best bet is to build your own salad. None of the Subway breads are going to make the cut. Plot twist- the gluten free bread actually has the most carbs out of all their [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3161,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[44],"class_list":["post-3160","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-restaurant-guides","tag-keyto"],"_links":{"self":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/posts\/3160","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3160"}],"version-history":[{"count":0,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/posts\/3160\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=\/wp\/v2\/media\/3161"}],"wp:attachment":[{"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3160"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3160"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wp-content.getkeyto.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3160"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}