Your Guide to Healthier Choices at Jersey Mike's
Eating healthy while dining out at a fast-food restaurant can be challenging, but with some smart choices and menu modifications, it's completely achievable at Jersey Mike's. The key is to understand the menu and leverage their customization options to control calories, fat, and sodium. Below, we explore the best choices and how to order them to meet your nutritional goals.
The 'Sub in a Tub': Your Best Low-Calorie Friend
For those watching their carbohydrate or calorie intake, the 'Sub in a Tub' is arguably the best option available at Jersey Mike's. This clever menu hack turns any sub into a chopped salad, piling all the delicious fillings onto a bed of crisp lettuce. Opting for a sub in a tub can save over 200-500 calories compared to the breaded equivalent, depending on the size and fillings. The most popular choices include the #7 Turkey and Provolone or the #8 Club Sub.
Lean Proteins to Prioritize
When selecting your protein, lean options are the clear winner for reducing saturated fat. Lean meats like turkey breast, roast beef, and ham offer a great source of protein with less fat than salami or pepperoni. Grilled chicken is another excellent choice, especially in a chicken philly, when you can also control the cheese. For a vegetarian or vegan option, the #14 The Veggie sub offers a medley of fresh vegetables without the meat. However, some vegetarian options can still be high in sodium and fat depending on the ingredients, so be sure to check the nutritional information for the best choices.
Condiments and Toppings That Make a Difference
One of the biggest pitfalls of healthy eating at sandwich shops is the addition of high-calorie, fatty dressings and sauces. A single portion of the olive oil blend or mayonnaise can add a significant number of calories without contributing much nutritional value. To keep your meal light and flavorful, consider these smart swaps:
- Skip the oil blend: Ask for just the red wine vinegar and spices for a lighter flavor boost.
- Say no to mayo: Most sauces, like mayo and creamy dressings, are high in calories.
- Embrace the veggies: Load up on free toppings like lettuce, onions, tomatoes, pickles, jalapeños, and bell peppers for extra nutrients and volume.
- Add flavor with relish: The hot cherry pepper relish is a fantastic, flavorful, and low-calorie addition that can replace heavier dressings.
The Healthiest Hot Subs
While cold subs and 'subs in a tub' are typically lower in calories, you can still find healthier hot options. The key is to modify them carefully. Options like the Mike's Chicken Philly or the Portabella Chicken Cheese Steak can be made lighter by controlling the cheese and avoiding the oil. The lean grilled chicken and fresh vegetables provide a substantial meal without excessive calories.
Healthiest Jersey Mike's Options: A Comparison Table
| Order Option | Key Ingredients | Healthiest Aspect | Potential Downside | Tips for Improvement |
|---|---|---|---|---|
| #7 Turkey and Provolone (in a Tub) | Turkey breast, provolone, lettuce, tomato, onion | High protein, low carb, low calorie | High sodium if not careful | Skip the oil; add relish for flavor |
| #6 Roast Beef and Provolone (on wheat) | Roast beef, provolone, lettuce, tomato | Leaner protein than Italian meats, fiber from wheat bread | Bread increases calorie count | Opt for a mini or regular size; go Mike's Way, but skip the oil |
| Mike's Chicken Philly (modified) | Grilled chicken, onions, peppers, white cheese | Freshly grilled chicken and veggies; high protein | Cheese and oil can add significant calories | Ask for less cheese and no oil; load up on extra veggies |
| #14 The Veggie (in a Tub) | Swiss, provolone, and mixed veggies | High in vegetables, fiber | Cheese can add significant calories and fat | Use minimal cheese or none at all; add extra veggies |
| Chef Salad | Assorted deli meats, provolone, eggs on greens | High protein, varied nutrients | Higher sodium | Control the dressing; ask for lighter meat portions |
How to Build Your Healthiest Meal
Creating a healthy meal at Jersey Mike's starts with a good foundation. Here’s a simple process:
- Choose your vessel: Opt for a 'Sub in a Tub' or a mini/regular sub on wheat bread.
- Select your protein: Go for lean options like turkey, roast beef, or chicken. Add extra lean protein for more filling power.
- Fill with veggies: Pile on all the lettuce, tomato, onion, and peppers you want. They're low-calorie and high in nutrients.
- Mind your toppings: Skip the mayo and oil. Add flavor with mustard, vinegar, or hot cherry pepper relish instead.
- Be selective with cheese: A light sprinkle of provolone is fine, but be mindful of how much is added. Consider skipping it altogether if cutting calories.
- Avoid high-calorie sides: Pass on the chips and cookies. For a side, a healthy choice is to stick to your main meal.
By following these steps, you can tailor any order to fit your dietary needs without sacrificing taste. For more nutritional information and a full breakdown of their offerings, visit the official Jersey Mike's nutritional information page.
Conclusion
While Jersey Mike's is known for its hearty subs, it's a mistake to think there aren't healthy options available. The key lies in strategic ordering and customization. By choosing a 'Sub in a Tub' or a mini sub with lean proteins and smart toppings, you can enjoy a satisfying, flavorful, and nutritious meal that fits into a balanced diet. Taking control of ingredients like bread, oil, and cheese is the most effective way to manage your meal's nutritional profile and make a healthy decision you can feel good about.
Key Takeaways
- 'Sub in a Tub' is the healthiest default. Ordering any sub as a 'Sub in a Tub' (a bowl with all the fillings and no bread) is the best way to significantly reduce calories and carbs.
- Prioritize lean protein. Stick to options like turkey, roast beef, and grilled chicken to lower saturated fat and sodium compared to Italian meats.
- Customize your toppings wisely. Ask to skip the oil blend and mayo, opting for lighter flavor enhancements like red wine vinegar and pepper relish.
- Load up on vegetables. Fresh vegetables like lettuce, tomato, onion, and peppers add volume, fiber, and nutrients for very few calories.
- Monitor cheese and sides. Be mindful of the calorie count from cheese and avoid carb-heavy sides like chips to keep your meal in check.
FAQs
Q: What is the lowest calorie sub at Jersey Mike's? A: The lowest calorie option is often the Mini Turkey and Provolone sub, especially when ordered with minimal oil and dressings. Making it a 'Sub in a Tub' further reduces the calories.
Q: Can I get a low-carb meal at Jersey Mike's? A: Yes, ordering any sub as a 'Sub in a Tub' effectively makes it a low-carb meal by eliminating the bread.
Q: Is the tuna salad a healthy option at Jersey Mike's? A: While tuna is a good source of protein, the tuna salad at Jersey Mike's can be high in fat and calories due to the mayonnaise. The turkey breast sub is typically a leaner, healthier choice.
Q: What is 'Mike's Way' and is it healthy? A: 'Mike's Way' includes onions, lettuce, tomatoes, olive oil blend, red wine vinegar, and spices. While the veggies add nutrients, the olive oil blend significantly increases the calorie count. To make it healthier, ask for just the vinegar and spices.
Q: What are the best protein options for weight loss at Jersey Mike's? A: For weight loss, focus on lean, high-protein options like turkey breast and roast beef, as they help you feel full and satisfied. Ordering extra meat on a mini sub can boost protein without adding excessive calories.
Q: How can I reduce the sodium in my Jersey Mike's order? A: To reduce sodium, opt for leaner meats like turkey over cured Italian meats, limit the amount of cheese, and be mindful of high-sodium toppings like pickles and sauces.
Q: Are Jersey Mike's wraps a healthy alternative to subs? A: Wraps can be lower in calories than a giant sub but can sometimes contain more calories than a mini or regular size, depending on the filling. Ordering a 'Sub in a Tub' is a more consistent low-calorie choice.
