Rotisserie chicken salad with double meat.
I know, I know. Salads at Subway sound depressing. But this isn't your average salad.
52 grams of protein. 400 calories. Under $9 at most locations.
Why I Started Ordering This
I was spending $12+ on "healthy" salads at those fancy places downtown, getting maybe 20g of protein and still being hungry an hour later. My coworker mentioned Subway's protein bowls were actually legit.
First time I tried it, I was skeptical. But they loaded up this massive bowl with double chicken, every vegetable they had, and I could barely finish it.
The Exact Order
"Chopped salad, double rotisserie chicken, all the veggies, light vinaigrette on the side"
Make sure you say ALL the veggies. They have like 8 different ones. Lettuce, spinach, tomatoes, cucumbers, peppers, onions, pickles, jalapeños. Load it up.
What Makes This Work
48g of protein from the double chicken. Tons of fiber from all those vegetables. The volume is insane, you're getting a huge amount of food for under 400 calories.
Skip the cheese, skip the heavy dressings. The vegetables and chicken have enough flavor, and you're saving yourself 200+ calories of stuff you won't even taste.
The Money Breakdown
Double meat at Subway costs about $3 extra. So you're looking at around $8-9 total. Compare that to any protein source that gives you 48g protein plus vegetables, and you're getting an incredible deal.
Plus it's ready in 2 minutes and you can eat it anywhere.
When This Order Makes Sense
Post-workout when you need protein but also want to feel full. Busy lunch breaks when you need something fast but substantial. Anytime you want maximum protein and vegetables without breaking the bank.
The Secret Most People Miss
Ask them to chop it up really well. Some locations barely chop their salads and you end up with awkward huge pieces. When it's properly chopped, every bite has chicken and vegetables together.
Also, get the vinaigrette on the side and use maybe 1/4 of it. You really don't need more.
Why This Actually Works For Long-Term Goals
Eating at Subway doesn't mean you can't eat healthy. The problem isn't WHERE you eat, it's WHAT you eat. This is why most diets fail. People avoid entire restaurants instead of learning how to order smart.
I've been getting this salad 2-3 times per week for months. Still hitting my protein goals, still saving money, still making progress.
Want Help Building Systems Like This?
One great meal hack is helpful. But what you really need is the ability to make smart food choices consistently, without having to overthink every single meal decision.
That's exactly what BodyBuddy helps you do. Daily coaching that works with your actual life and helps you build sustainable habits.
Try BodyBuddy free at bodybuddy.app
Because sustainable progress isn't about perfect meals. It's about having systems that make good choices easier.