Eating Out: Subway

It may seem hard to believe, but there are a few options for a meal at Subway that won’t completely blow the diet.  Subway happens to be one of those franchises that you can find everywhere – tiny towns included.  This makes it a great option for those of us who live in rural areas, or happen to occasionally travel through rural areas.

Egg and Cheese Flatbread, 390 mg sodium.  Order a 3″ Egg and Cheese Flatbread with swiss cheese and veggies like green peppers, red onion, and tomatoes for a quick breakfast that comes in at 390 mg sodium.

Rotisserie-Style Chicken Salad, 300 mg sodium. You can get away with ordering the typically too-salty meat here because it is a salad (no bread!).  If you order this salad with no cheese, but top with veggies like cucumbers, green pepper, red onions, and tomatoes, and then dress it with vinegar and oil it comes in at 300 mg sodium.

Veggie Delite Sandwich, as low as 280 mg sodium. The bread in this sub is where most of the sodium comes from, so you don’t get to add any of the salty meats.  It’s a bummer, I know, but don’t fret.  A 6″ sub with swiss cheese, cucumbers, green peppers, lettuce, red onion, tomatoes, and vinegar & oil makes for a pretty yummy sandwich that is 310 mg sodium.  Skipping the swiss will cut 30 mg, for a total of 280 mg.

So there you have it.  If you find yourself traveling or out running errands and need a quick bite to eat, Subway is another choice to add to your list.

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I love tinkering in the kitchen. I am incapable of seeing a recipe and making it as-is. This tendency to tweak recipes has come in handy in adapting our family favorites to be low sodium-friendly.

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