The Jersey Mike's "Sub in a Tub" concept allows diners to enjoy their favorite sub fillings without the bread, resulting in a protein-packed, lower-carbohydrate meal. The #8 Club Sub bowl, in particular, is a popular choice for those focusing on protein intake while managing carb consumption. The protein content is derived from a mix of quality deli meats and cheese, making it a satisfying and filling meal.
Protein breakdown of the Club Sub bowl
The protein in the standard #8 Club Sub bowl comes from a combination of its key ingredients: turkey, ham, provolone cheese, and applewood-smoked bacon. While the exact protein content can vary slightly depending on portion size and preparation, a typical serving provides approximately 35 grams of protein. This significant protein punch helps with satiety, muscle maintenance, and provides sustained energy, which is especially beneficial for those with active lifestyles or on a keto diet.
Here’s a closer look at the protein contributors:
- Turkey: As a lean meat, turkey breast is a cornerstone of the bowl's protein content. It provides a clean, high-quality source of amino acids.
- Ham: The addition of ham complements the turkey with a different flavor profile and adds more protein to the mix.
- Applewood-Smoked Bacon: Besides adding a savory, smoky flavor, the bacon provides a protein and fat boost.
- Provolone Cheese: A solid source of both protein and fat, the provolone cheese not only enhances the bowl's taste but also contributes to its macro count.
Customizing your bowl for optimal nutrition
One of the biggest advantages of ordering a "sub in a tub" is the ability to easily customize it to meet your specific nutritional needs. For instance, if your goal is to maximize protein, you can request extra meat. This simple modification can add a significant number of grams to your meal.
Conversely, if you're watching your fat intake, you can request to hold or use less of the mayonnaise and the standard oil and vinegar blend. One Instagram user noted that removing mayo and oil can save hundreds of calories. Instead, you can add flavorful, low-calorie additions like hot chopped pepper relish, pickles, or jalapeños to keep the flavor high without the added fat.
Simple customizations for the Club Sub bowl:
- For more protein: Ask for “extra meat” when you order. This is a simple and effective way to increase the protein content and make the meal even more filling.
- For lower calories/fat: Omit the mayonnaise and oil blend. You can replace the dressing with the cherry pepper relish, which adds flavor for very few calories.
- For extra veggies: Increase the serving of lettuce, tomatoes, and onions, or add toppings like banana peppers, pickles, or extra oregano.
Comparison of Jersey Mike's high-protein bowl options
Jersey Mike's offers several sub options that can be prepared as a bowl, each with its own protein and macro profile. The table below compares the standard protein content of a few popular choices, providing valuable information for making an informed decision.
| Sub Bowl Option | Protein (approx.) | Primary Meats | Notes |
|---|---|---|---|
| #8 Club Sub | 35g | Turkey, Ham, Bacon | A well-rounded mix of lean and savory meats. |
| #9 Club Supreme | 48g | Roast Beef, Turkey, Bacon | Higher protein due to the inclusion of roast beef. |
| #7 Turkey and Provolone | 35g | Turkey Breast | A lean, classic choice with a similar protein count. |
| #13 Original Italian | 43g | Ham, Prosciuttini, Cappacuolo, Salami, Pepperoni | Offers a robust mix of Italian meats for high protein. |
Note: Nutritional values can vary based on ingredients, preparation, and customization.
Making sense of your macros
For those on a nutritional diet, understanding the macronutrient breakdown is crucial. The Jersey Mike's Club Sub bowl is typically high in protein and fat, and low in net carbs, making it a viable option for those on keto or other low-carb diets. By removing certain ingredients, particularly the mayo and oil, you can create an even leaner, lower-fat meal while still getting a significant protein serving. The generous portion of shredded lettuce adds fiber and volume without substantial calories or carbs.
To make your Club Sub bowl an even healthier choice, consider adding more fresh, fibrous vegetables. The addition of bell peppers or extra lettuce boosts vitamins and minerals, contributing to a more balanced meal. The "Mike's Way" preparation of adding oil and vinegar, while contributing to the overall fat and calorie count, can provide healthy fats that aid in satiety and nutrient absorption. However, opting for a low-calorie dressing or vinaigrette can be a good compromise.
Conclusion: Informed choices for a protein-rich meal
When it comes to fast food options that align with a high-protein, low-carb diet, the Jersey Mike's Club Sub bowl is an excellent choice. With a reliable 35 grams of protein per standard serving, it offers a satisfying and flavorful meal without the high-carb burden of bread. The key to making it a truly personalized nutritional meal lies in strategic customization. By requesting extra meat, opting for specific dressings, or adding extra vegetables, you can fine-tune the macro content to meet your individual dietary needs.
For more detailed information, you can always visit the official Jersey Mike's website to review their nutritional information. This allows you to plan your order in advance and make the best decision for your nutrition diet and health goals.
How the club sub bowl fits into a healthy diet
For many, eating at a fast-food restaurant presents a challenge to their dietary goals. However, the 'sub in a tub' option at Jersey Mike's demonstrates how convenience doesn't have to compromise nutrition. By prioritizing lean proteins, fresh vegetables, and controlling added fats, this meal can be an effective tool for weight management or simply ensuring adequate protein intake on a busy day. It's a prime example of making informed choices to stay on track with your overall nutrition diet.
