What Is the Best Macro Friendly at Jersey Mike's? Your Guide to Healthy Orders

Did you know that you can convert any Jersey Mike's sandwich into a 'Sub in a Tub'? This simple swap is the secret to building a delicious, custom meal that perfectly fits your macro goals, whether you are cutting carbs or boosting protein.

Quick Summary

This guide reveals the healthiest, most macro-friendly items and customization secrets at Jersey Mike's. Explore high-protein, low-carb bowl options for your nutritional plan.

Key Points

• Order a 'Sub in a Tub': The most effective macro-friendly strategy is to get your sandwich as a salad bowl instead of on bread, which significantly reduces carbs.

• Choose Lean Proteins: The #7 Turkey Breast & Provolone, #6 Roast Beef, and #16 Mike's Chicken Philly are excellent lean protein options to form the base of your bowl.

• Boost Your Protein Intake: Request extra meat on your 'Sub in a Tub' to increase the protein content and make the meal more filling without adding excess carbs.

• Manage Condiments Wisely: Ask for no or light oil, especially on the 'Mike's Way' order, as the olive oil adds significant calories. Opt for low-calorie additions like vinegar, mustard, and relish.

• Load Up on Veggies: Fresh veggies like lettuce, tomatoes, and peppers add bulk, fiber, and nutrients to your bowl with very few calories.

• Hot or Cold Bowls: Both hot and cold subs can be converted into macro-friendly bowls, giving you a wide variety of meal choices.

For many, eating out while counting macros feels like a dietary landmine. However, with a few clever ordering strategies, Jersey Mike's can become a go-to spot for a high-protein, satisfying meal. The key is to deconstruct your order and rebuild it as a nutrient-dense 'Sub in a Tub' bowl.

The Power of the 'Sub in a Tub' Bowl

By forgoing the bread, you immediately eliminate a significant portion of carbohydrates and calories. This simple substitution shifts the focus to the fresh, quality ingredients inside the sandwich, allowing you to maximize protein and healthy fats while controlling carbs. Jersey Mike's serves these bowls on a bed of fresh lettuce, ensuring you get a satisfying, hearty portion of food without the carb-heavy roll.

Best Macro-Friendly 'Sub in a Tub' Bowls

• #7 Turkey Breast & Provolone: A fan favorite for a reason, this option is high in lean protein and relatively low in calories, especially when ordered without oil. Many report macros around 310 calories and 42g of protein with extra turkey.
• #6 Roast Beef & Provolone: For a delicious, savory meal, the Roast Beef and Provolone bowl is an excellent choice. Lean roast beef provides a significant protein boost, making it ideal for post-workout fuel.
• #16 Mike's Chicken Philly: The Chicken Philly is a satisfying hot sub that translates perfectly into a macro-friendly bowl. With grilled chicken, onions, peppers, and cheese, it's a flavorful, high-protein meal without the bread.
• Club Sub: The Club Sub in a Tub combines lean turkey, ham, provolone, and bacon. You can request extra meat for a higher protein count or skip the bacon for lower fat, depending on your goals.

Customization is Key to Macro Success

To fine-tune your meal, customization is critical. Start with a solid foundation and then add or subtract ingredients to fit your specific needs.

• Maximize Lean Protein: Request extra meat on any of the sub-in-a-tub bowls, particularly with lean options like turkey, roast beef, or grilled chicken. This significantly boosts your protein intake without adding many calories.
• Control Calories with Toppings: The standard 'Mike's Way' includes oil and vinegar. While delicious, the oil adds a substantial number of calories. Ask for no oil or light oil to save hundreds of calories. Instead, add flavorful, low-calorie toppings like banana peppers, cherry pepper relish, or mustard.
• Add Flavor, Not Fat: Pile on all the fresh veggies, such as onions, lettuce, tomatoes, and bell peppers. These add volume, fiber, and nutrients for minimal calories. The signature spices and herbs are also a zero-calorie way to pack in flavor.
• Beware of High-Calorie Add-ons: Options like chipotle mayo, creamy dressings, and extra cheese can quickly increase the calorie and fat content. Be mindful of these or ask for them on the side.

Comparison: Sub vs. 'Sub in a Tub'

Here is a side-by-side comparison of a regular Turkey & Provolone sub versus the macro-friendly 'Sub in a Tub' version to illustrate the difference.

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
#7 Regular Sub (on White Bread)	~530	~40	~67	~11.5
#7 'Sub in a Tub' Bowl	~245	~29	~8	~10

Note: Macros for the 'Sub in a Tub' bowl vary based on customization, such as adding extra meat or condiments.

Conclusion: Your Macro-Friendly Strategy

The best macro friendly option at Jersey Mike's is not a specific sub number but rather a customizable strategy: the 'Sub in a Tub' bowl. By starting with a lean protein like turkey, chicken, or roast beef and loading up on fresh vegetables while controlling your condiments, you can craft a delicious, satisfying meal that perfectly aligns with your nutritional goals. Whether you are aiming for low-carb, high-protein, or calorie control, the ability to build your own bowl puts you in the driver's seat of your diet. Don't be afraid to ask for extra meat and skip the oil to get the most bang for your macro buck. With this approach, you can enjoy a fresh, fast-food meal without derailing your diet.

For additional nutritional information, you can always check the official Jersey Mike's website for their complete nutrition guide.

Frequently Asked Questions

What is the lowest calorie option at Jersey Mike's?

The lowest calorie and most macro-friendly option is typically a mini 'Sub in a Tub' with lean protein like turkey, loaded with vegetables and light on high-calorie condiments like oil and mayonnaise.

How can I order low-carb at Jersey Mike's?

To order low-carb, request any sub as a 'Sub in a Tub,' which removes the bread entirely. Focus on lean meats and vegetables, and avoid sugary dressings or excessive cheese.

What are the highest protein options at Jersey Mike's?

The highest protein options are typically hot or giant subs with extra meat. For a healthier, macro-friendly choice, order a 'Sub in a Tub' with double the lean meat, like extra roast beef or turkey.

Is the 'Mike's Way' dressing macro-friendly?

Ordering 'Mike's Way' adds olive oil, which increases calories significantly. For a more macro-friendly meal, ask for no oil or light oil, and instead, enjoy the flavor from the spices and vinegar.

Are there any vegetarian macro-friendly options?

Yes, you can order The Veggie sub as a 'Sub in a Tub' bowl. It comes with Swiss, provolone, and plenty of fresh vegetables. To boost protein, you can add portabella mushrooms.

How do I make a Philly Cheesesteak macro-friendly?

Order a Mike's Chicken Philly as a 'Sub in a Tub.' This gives you all the delicious grilled chicken, peppers, and onions without the high-carb bread. Specify light cheese if you are counting fat macros.

What should I avoid at Jersey Mike's if I am on a macro diet?

Avoid the high-carb breads, wraps, and excessive use of high-fat sauces like mayo and chipotle mayo. Be cautious with large portion sizes and stick to the lean protein options when possible.