The 'Sub in a Tub': Your Healthiest Foundation
For many health-conscious diners, the ultimate hack at Jersey Mike's is the "Sub in a Tub". This option transforms any sub into a chopped salad, effectively eliminating the bread and dramatically cutting carbs and calories. It’s an ideal base for a nutritious, low-carb meal that retains all the flavor of the fillings. The #7 Turkey and Provolone Sub, served as a "Sub in a Tub," is a prime example. This order is a powerhouse of lean protein, especially if you ask for extra turkey and omit the provolone cheese to reduce saturated fat. You can also build your own healthy tub from scratch by starting with a generous bed of lettuce and adding your preferred lean meats and vegetables.
Customizing for Maximum Health Benefits
Making simple changes to your order can significantly impact its nutritional profile. A regular turkey and provolone on wheat bread, ordered without the olive oil blend, can save you hundreds of calories. For a flavor boost without the added fat, ask for extra vinegar, pickles, jalapeños, and hot chopped pepper relish. The red wine vinegar adds a tangy zest, while the peppers provide a spicy kick and extra vitamins. For those watching their sodium intake, certain meats are better than others. Lean roast beef is a lower-sodium option than cured Italian meats. Additionally, skipping the American cheese on hot subs can save a considerable amount of sodium. Even healthy-sounding items like the Veggie Sub can be surprisingly high in calories and sodium due to the cheese content. Opting for a "Sub in a Tub" and being mindful of cheese can help keep things in check.
Lean Protein and Vegetable Power
When selecting a protein, prioritize lean options. Turkey, roast beef, and grilled chicken are your best bets. These are high in protein, which helps with satiety and muscle repair, and lower in saturated fat compared to items like bacon or Italian cold cuts. Don't forget to load up on fresh vegetables! Jersey Mike's offers a wide array of options, including lettuce, tomatoes, onions, pickles, and banana peppers. These add fiber, vitamins, and minerals to your meal without significant extra calories. Combining a lean protein with a variety of fresh veggies is a simple and effective strategy for building a well-balanced and nutritious meal at Jersey Mike's.
Healthy Side Dishes and Drink Choices
Your side and drink choices also play a big role in the overall healthiness of your meal. Instead of a bag of traditional potato chips, choose a healthier side option like Miss Vickie's Sea Salt chips, which are lower in fat, or simply opt for a bag of Baked Lays. The absolute healthiest choice, however, is to skip the chips entirely and pair your meal with a side of fresh fruit if you have it available. For beverages, stick to water, unsweetened iced tea, or a zero-calorie diet soda to avoid empty calories.
Comparison of Healthy Jersey Mike's Orders
| Order | Meal Type | Key Features | Calories | Protein | Sodium |
|---|---|---|---|---|---|
| Mini #7 Turkey & Provolone Sub in a Tub | Low-Carb | All-veggie base, lean turkey, customizable toppings. Very low calorie and carb count. | ~240 | ~31g | Lowers sodium significantly. |
| Regular #7 Turkey & Provolone on Wheat | High-Fiber | Wheat bread offers more fiber. Can omit oil and mayo to reduce calories and fat. | ~550 | ~44g | Moderately high, but adjustable. |
| Regular Mike's Chicken Philly in a Tub | Hot & High-Protein | Grilled chicken and veggies, skip the cheese or use Swiss for lower sodium. | ~470 | ~52g | Adjustable based on cheese and sauce. |
| Mini #6 Roast Beef & Provolone Sub | Leaner Protein | Lower sodium and saturated fat compared to some other options, especially on a mini size. | ~460 | ~36g | Lower sodium than other subs, but still needs consideration. |
Conclusion
While Jersey Mike's is a fast-food restaurant, it's possible to find and create genuinely healthy, satisfying meals with a little knowledge and customization. By opting for the "Sub in a Tub" with lean proteins like turkey or roast beef, loading up on fresh vegetables, and being mindful of high-calorie and high-sodium additions, you can enjoy a nutritious meal that supports your health and weight loss goals. The mini-sized options and wraps are also excellent alternatives to reduce your overall calorie intake. The key is to be an active participant in your order, customizing it to fit your needs rather than accepting a menu default. By making smart swaps and additions, you can enjoy the fresh, high-quality ingredients Jersey Mike's is known for without compromising your health goals.
For more detailed nutrition information, you can visit the official Jersey Mike's nutrition calculator on their website: https://subs.jerseymikes.com/nutrition.
