The Subway Diet

The Subway diet is different from the majority of fad diets because it focuses on eating fast foods from the Subway sandwich chain of stores.

This diet became popular when Subway marketed their sandwiches as a healthier option than fast food burgers such as McDonald’s or Burger King.

The pros of the Subway diet

If you follow the Subway diet accordingly, you will eat around 1000 calories each day on a regular basis.Because of the lowish calorie count the Subway Diet is considered a weight loss diet.
This is a popular diet for busy people such as those who are employed or busy moms who can’t find the time to prepare healthy foods like salads or fresh meals all the time.
On this diet you do not have to count calories. Subway offers a large enough variety of low-fat sandwiches that most people will be able to follow this diet by eating what they prefer from the Subway menu.

The cons of the subway diet

You need to have a Subway location close to your work or home.
It can get expensive if you eat two or three meals from Subway each day.
This diet does not instruct you how to lose weight on a longer term strategy, it only assumes you will follow a sub diet until you die!
This is a calorie limited diet which provides only about 1,000 calories per day which is not enough for some people.

The characteristics of the subway diet

Don’t forget to drink enough water.
No calorie-counting or weighting yourself on a scale.
Don’t buy soft drinks of chips or other junk foods Subway may offer, stick to the diet.
Choose healthy bread choices when you order your Subs or meals.
Discuss with your doctor or physician if you consider your weight is a problem because of medical reasons.

7 Days Subway diet plan

Subway diet: Day 1

Breakfast

1 glass of pure warm water
a cup of coffee with skim milk

Lunch

1 glass of pure warm water
6 inch Black Forest Ham Sandwich
Snack
2 apples

Dinner

1 glass of pure warm water
6 inch Vegetarian sandwich
Total calories count – 850 cals

Subway diet: Day 2

Breakfast

1 glass of pure warm water
A cup of coffee with skim milk
6 inch Bacon, Egg & Cheese sandwich

Lunch

1 glass of pure warm water
6 inch Oven Roasted Chicken Sub

Snack

watermelon

Dinner

1 glass of pure warm water
Black Forest Ham Salad
Total calories count – 890 cals

Subway diet: Day 3

Breakfast

1 glass of pure warm water
6 inch Black Forest Ham, Egg & Cheese Sandwich or Sub
A cup of coffee with skim milk

Lunch
1 glass of pure warm water
6 inch Roast Beef Sub

Snack
3 pears

Dinner
1 glass of pure warm water
Carved Turkey Salad or 6 inch Turkey Sub
Total calories count – 780 cals

Subway diet: Day 4

Breakfast

1 glass of pure warm water
6 inch Steak, Egg & Cheese Sub
A cup of green tea

Lunch

1 glass of pure warm water
6 inch Subway Club

Snack

10 apricots

Dinner

1 glass of pure warm water
Chicken & Bacon Ranch Salad
Total calories count – 1020 cals

Subway diet: Day 5

Breakfast

1 glass of pure warm water
6 inch Bacon, Egg & Cheese Sub/Sandwich
A cup of coffee

Lunch
1 glass of pure warm water
6 inch Sweet Onion Chicken Teriyaki

Snack
2 bananas

Dinner
1 glass of pure warm water
Chicken Caesar Salad
Total calories count – 880 cals

Subway diet: Day 6

Breakfast

1 glass of pure warm water
A cup of tea

Lunch

1 glass of pure warm water
6 inch Turkey Breast Sub

Snack

4 peaches

Dinner

1 glass of pure warm water
Double Chicken Chopped Salad
Total calories count – 1000 cals

Subway diet: Day 7

Breakfast

1 glass of pure warm water
A cup of coffee
6 inch Black Forest Ham, Egg & Cheese Sub/Sandwich

Lunch

1 glass of pure warm water
6 inch Turkey Breast & Black Forest Ham

Snack

A mix of berries

Dinner

1 glass of pure warm water
Meatball Marinara Salad or 6 inch Meatball Sub
Total calories count – 990 cals

The Subway Diet Shopping list:

This list is included in case you want to make your own subs at home to save money. You will need the other ingredients such as fruits to follow this diet. If you decide to eat only from Subway then you would only need to buy the remaining ingredients on this list.

2 apples
3 pears
2 bananas
10 apricots
4 peaches
Watermelon
Mix of berries 1 pack
Black Forest Ham
Vegetarian sandwich
Bacon, Egg & Cheese
Oven Roasted Chicken
Black Forest Ham Salad
Black Forest Ham, Egg & Cheese
Roast Beef
Carved Turkey Salad
Steak, Egg & Cheese
Subway Club
Chicken & Bacon Ranch Salad
Bacon, Egg & Cheese
Turkey Breast
Double Chicken Chopped Salad
Black Forest Ham, Egg & Cheese
Turkey Breast & Black Forest Ham
Meatball Marinara Salad