Healthier Eating at Jersey Mike's
Jersey Mike's, known for fresh ingredients, can be part of a healthy diet through smart choices. Key strategies involve selecting lean proteins, maximizing vegetable intake, and controlling high-calorie condiments. Consider a 'Sub in a Tub' or a mini sub to reduce calories and carbs.
The Top Choice: Turkey and Provolone Sub in a Tub
The Turkey and Provolone Sub in a Tub is often considered the healthiest choice. Removing the bread cuts carbs and calories. Lean turkey provides protein, and vegetables add fiber. Order with extra turkey and avoid the oil blend. Choose calorie-free spices like oregano, or add options like cherry pepper relish, pickles, and mustard.
Building a Healthy Sub
If choosing bread, a mini-size and wheat bread can help. Lean proteins like turkey and roast beef are better than processed Italian meats. Add vegetables such as lettuce, tomatoes, onions, banana peppers, and pickles. For dressings, use oil and vinegar on the side, or choose mustard. Avoid mayo and high-fat sauces.
Healthier Hot Sub Choices
Some hot subs can be made healthier. The Mike's Chicken Philly with grilled chicken, onions, and peppers, is a good option. Order it on a wheat wrap or in a tub and ask for no mayo to manage calories. The Portabella Chicken Cheese Steak is also nutritious, especially if you hold the cheese.
Comparison of Healthier Jersey Mike's Options
| Meal Item (Customized) | Calories (Approx.) | Protein | Key Modifications |
|---|---|---|---|
| Turkey & Provolone Bowl | ~310 | 42g | Extra turkey, no oil/mayo, add veggies |
| Mini Turkey & Provolone | ~360 | 33g | On white or wheat, no oil/mayo |
| Club Sub Bowl | ~450 | 44g | Extra cheese, no mayo, honey mustard |
| Chicken Philly Bowl | ~420 | 45g | Extra chicken, no cheese/mayo |
| Mike's Salad | ~65 | 3g | Add lean protein for a complete meal |
Conclusion
The healthiest meal at Jersey Mike's is customizable, with the Turkey and Provolone Sub in a Tub as a top choice. Prioritizing lean meats, vegetables, and controlling condiments are the most impactful strategies. Customizing your order helps align your meal with your goals. The Jersey Mike's website provides precise nutritional data.
Customizing Your Order for Optimal Health
Making healthy choices involves controlling your order. Request a 'Sub in a Tub' for any cold subs to eliminate bread, which is high in carbs and calories. Adding extra veggies increases fiber and nutrients. A light drizzle of oil and vinegar is better than mayo. Consider healthier side options like baked chips or applesauce instead of fried chips. These changes improve your meal's health profile.
