You’ll find Subway sandwich shops on most high streets and with a little know-how, you can still enjoy the unique Subway flavours making the most of Free Foods like chicken, ham, turkey, steak, beef and piles of fresh salad. At Slimming World you really can have your sub – and eat it!
Our superb Subway guide will glide you through a Free Food frenzy and give you the pointers you need to make the very healthiest Food Optimising choices, along with hints and tips to avoid those sneaky hidden Syns here and at other sandwich shops – it’s easy when you have the know how!
Getting started…
One of the great things about Food Optimising is that bread isn’t ‘banned’ (as it is with some diets). Wholemeal bread sadly isn’t on the Subway menu, however if you want to enjoy a sub sandwich please check Syns Online to see how many Syns are in your favourite roll.
If you’d prefer to save your Syns and enjoy a fab Free lunch – opt for a ‘bread-free sub’…a huge salad bowl selection.
Combo time…
Subway has a selection of signature subs, or you can simply make up your own and knowing how this works with Food Optimising makes choosing a filling, delicious sub or salad easy peasy!
Great choices include: beef, chicken breast, steak, ham and turkey breast – all fab Free fillings and you can choose as many as you want!
The tuna is mixed with light mayonnaise, so estimate a handful of Syns if you’re tempted.
Watch out for:
Meatballs, pepperoni and salami – because they’re processed they tend to contain hidden extras, so they can be unexpectedly high in Syns.
Chicken breast fillet in breadcrumbs and chicken tikka both contain extra Syns because of their coatings.
Bacon will bump up the Syn value because Subway uses streaky/fatty bacon and this contains Syns.
The veggie pattie, although contains Free Foods like carrots, sweetcorn and red peppers has hidden extras, so can be unexpectedly high is Syns.
At Subway there’s always the option to have cheese with your combo – count two slices as an extra 4-6 Syns – or choose to have yours without.
Select your salad…
Wow – with all this salad to choose from, it’s a Food Optimiser’s dream!
Lettuce, cucumber, red onion, green peppers, pickles, jalapeños and tomatoes – ask the sandwich artist to pile it high, it’s all Free!
Count ½ Syn if you enjoy a sprinkle of olives on your sub or salad
Let’s get saucy…
Sauces in general are where a Free Food salad can quickly become packed with Syns. In Subway, you’re in charge so you can have as much or as little dressing as you like.
Count one or two Syns for sweet onion, honey mustard, hot chilli and BBQ sauce on your salad or sub.
And keep track of three to five Syns for creamy sauces such as light mayonnaise, Chipotle Southwest sauce and ranch dressing.
Watch out for…breakfast subs
At Subway the breakfast subs on offer could blow your Syns for the day before you’ve even made it past the mid-morning rush! All breakfast subs are served in a 6-inch sub sandwich (9-12 Syns), the bacon isn’t lean (6 Syns) and the sausage isn’t Syn-free! (another 6 Syns – at least!)
To save yourself a stack load of Syns and still enjoy the delicious delights of a Subway, enjoy a Free hot breakfast at home that includes lean bacon, eggs, baked beans, tomatoes and mushrooms and enjoy a bread-free sub (or salad!) bursting with Free Foods for lunch or dinner!
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