Try one of these nine sandwiches for a healthy meal that packs at least 16 grams of protein for less than 410 calories. A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Tags. 260 calories. Sure, you can ask for more veggies, just as you can on a sub, but basically your just switching out bread for iceberg lettuce and in most cases, you're paying more for it. Per sandwich (no bun): 200 cal, 7 g fat (1.5g sat), 5 g carbs, 4 g sugar, 510 mg sodium, 1 g fiber, 28 g protein ... Three hundred calories for a meal is quite low, depending on if the person snacks. Counting calories is key whether you're maintaining a healthy weight or working to shed a few pounds. never even thought of that for some reason. As a regular Subway eater (I'm cutting), I wanted to analyze the best choices at Subway in terms of protein vs calories, aka which sub will give me the most protein without too many calories. * I love this sandwich as it is. Shredded chicken and chopped green apples are a delightful combination in this quick and easy curried sandwich wrap. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart. Serve with: Grilled corn on the cob or Spanish rice. Plus, it's still packed with protein. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day. Sauté a large handful of spinach with a teaspoon of olive oil until wilted (about 3 minutes), then add 3 egg whites, and a tablespoon of feta cheese. A sloppy joe is typically made with ground beef and a spicy tomato sauce, but not this one! I don't know how that fits in your macros, but damn is that a lot of sodium. Regardless, it's very easy to get >40g protein with <500 calories, and somewhere from 5-10g of fiber from the mountain of veggies. The next time you're at Subway and want to eat clean, order any of these healthy sandwiches for a flavorful, filling meal. All that's missing is a side of fruit! We grill our Cajun-style salmon so there is no need for any added cooking oil. Yeah, there's still a lot of sodium, especially if you load up on the pickles and peppers like I do, but good luck finding anything else comparable at any other fast food restaurant. Or add a spoonful of salsa. Simply Oatmeal, $5, Peet’s Coffee Additionally, there is protein in the cheese, which doesn't double when you double the meat. Serve these Mediterranean sandwiches for a healthy dinner or light lunch. I usually double the meat on a 6 inch whole wheat to keep a good ratio of carbs vs protein, and to keep the overall calories down. Offers may be subject to change without notice. From Our Partners. Made from chickpeas, sesame seeds and olive oil, hummus is rich in protein and good fats and is also extremely flavourful. This allows us to use considerably less cheese while ensuring that there's great cheese flavor in each gooey bite of this healthy tuna melt recipe. its more of a way to get a general perspective on protein vs cals rather than an exact calculation. Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). Enjoy!! If you scrape all the other shit off, and just leave buns and burger you get the following: 510 calories 35g protein 18g fat 28g carbs 730mg sodium. I kid you not. 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