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South Beach Diet Phase 1 at Subway

Updated on March 24, 2009


Is there a more ubiquitous fast food restaurant chain right now that Subway?  They have probably catapulted themselves into the same name-recognition status as McDonald’s or Burger King, and perhaps have even surpassed those powerhouse burger franchises in popularity.  That’s because Subway is a healthy choice in a time when America and the world is more health conscious than ever. 


But what if you are on the South Beach Diet, and more specifically Phase 1 of the South Beach Diet, which doesn’t allow any bread whatsoever?  Well, while you cannot order any of Subway’s sandwiches, I just printed out a menu from Subway’s website, and it states that you can make any 6-inch sub on their menu into a salad.  Just like that, they have satisfied the palate and belly of anyone who is watching their carb intake. 


But without listing all of the Subway menu items and possibilities to turn into salads, I’ll just give you some advice if you are on Phase 1 and plan to eat at Subway.


First of all, stick to lean cuts of meat such as turkey breast, ham, roasted chicken or roast beef.  Avoid items like salami, bologna or meatballs.  Bacon is okay as long as you don’t use more than 2 thin slices.  Also avoid mayo-drenched tuna salad or chicken salad, as well as the sweet onion teriyaki chicken, which is covered in sweet sauce. 


For cheeses, opt for a part-skim variety if they offer one.  I didn’t see anything like this listed, but sometimes cheeses like Swiss fit the bill. 


For veggies, anything goes, including pickles and olives.  And for dressings, stick to a low-carb option such as Ranch or Chipotle Southwest or oil and vinegar.  Avoid the sweet onion, or honey mustard dressings. 


As far as sides, no chips, cookies or even fruit are allowed on Phase 1, so those are out.  Some Subway stores offer yogurt, and as long as this is sugar-free, it’s a viable Phase 1 option. 


For beverages, stick to water, Diet Coke, Diet Sprite or 1% milk.  I did not see coffee or tea listed on the menu, but if they do offer those hot drinks, they are viable on SBD Phase 1 as well.


I hope this helps any of you who are on Phase 1 of the South Beach Diet.  While shows such as NBC’s “The Biggest Loser” regularly tout Subway for offering healthy options, the South Beach Diet or other low-carb plans have to make the sub-to-salad adjustment to fit the bill.  Enjoy! 



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