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Subway Menu Choices Approved by Personal Trainers

News flash: Personal trainers ain't made of wood, people; they don't always eschew fast food.

They have the same rigid schedules as us civilians, so the dine-and-dash holds equal appeal. Although Subway has taken its knocks of late over the additives in its bread (since removed, according to company reps) and belt-busting new subs, there are a number of healthy, filling options that are sources of clean energy. Here are seven meals the experts gravitate toward, and some surprising things they skip.


"When I eat at Subway, I order the omelette (no cheese) and cram on as many low-sodium vegetables as possible, like spinach leaves, green peppers, lettuce and onions. Avocado is a must, because I like to load up the fats. Fats are good! They help tell your body that you're full and help your body perform essential tasks." — Dean Pohlman, Founder of Man Flow Yoga


"I typically stick with a half toasted veggie/cheese sub on a multigrain hero. I like it with the works…including those little hot pepper rings, onions, olives, and lettuce. My cheese choice is provolone and dressing choice is oil and vinegar. It's an easy and reliable option when you're on the road!" — Deborah Warner, Founder and Program Director of Mile High Run Club

"I'm a vegetarian and my girlfriend's from way-South Texas, and they have nothing but chains there. When I visited, there's nothing to eat. So I had to go to Subway. I ended up getting the Honey Oat bread, as opposed to salad—as a vegetarian, I need something more substantial. I got the Veggie Sub, because I try to eat all clean veggies: Cucumbers, spinach and the freshly cut avocado (not the mixture, so I can see it and know if it's fresh). I add pepper (I don't prefer table salt) and may do a spicy mustard. I drink water, none of the sugary drinks. I try to eat now as if I were an ancient warrior—if they didn't have it then, I don't eat it." —Ricardo Vargas


"Subway has an array of yummy veggies to choose from, so go for the salad! Load up on all of the colorful vegetables and include banana peppers or jalapeños for a zip of flavor. Add in avocado for an energy boost and healthy fat. Keep it simple for dressing to avoid extra sugar and calories. Go for a drizzle of EVOO, grab some lemon wedges from the beverage stand and sprinkle on some salt and pepper. A cup of black bean soup on the side will round out this quick and healthy meal, adding an additional 12 grams of protein. Voila: Healthy and balanced, you'll be ready and energized for your next training session." — Jessica M. Bailey, Co-Founder of Revive Wellness Inc.


"I have tuna on multigrain bread with plenty of vegetables and no high-cal add-ons like cheese. I don't get chips or sides, but I do always grab a bottle of water. Tuna will be less processed and will carry sufficient protein for the meal. It's also harder to add toppings and dressings to!" — Alexander E.K., Creator of P.E.P.P.E.R. Training


"The Oven Roasted Chicken Salad is one of the best bets for your health: It's loaded with 19 grams of lean protein, low in calories and tastes fantastic with a simple dressing of olive oil and vinegar." — Sean Wells, Owner of Naples Personal Training

Roast Beef

"If I get a sandwich, I'll order roast beef (it's lower sodium than ham or steak, and tastes better than chicken) and add on as many low-sodium vegetables as possible: Green peppers, lettuce, onions, avocado, tomatoes, and then banana peppers because I like it spicy. Deli brown mustard or guacamole are usually the only condiments I'll add. If they don't have either of those, I'll skip the condiments (the banana peppers have enough flavor anyway). Doesn't matter what bread I order—I'm throwing that away anyway." — Dean Pohlman, Man Flow Yoga


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Michael Martin
Michael Martin is a seasoned writer and editor with a passion for helping people make life-improving decisions. Read more about Michael