7 Noom-Friendly Meals at Subway

Subway is a popular fast-food chain known for its variety of fresh ingredients and customizable sandwiches. If you’re following the Noom program and looking for healthier options while enjoying a Subway meal, you’re in luck! In this article, we’ll explore some of the best Noom-friendly meals you can enjoy at Subway. We’ll provide a selection of options, their nutritional information, and tips for making smarter choices. So, let’s dive in!

1. Veggie Delite Salad

A refreshing and filling choice, the Veggie Delite Salad is packed with fresh vegetables and bursting with flavor. Customize it by adding your favorite veggies like lettuce, tomatoes, cucumbers, green peppers, and onions. Opt for a low-calorie dressing such as vinegar or oil-based options to keep it Noom-friendly. This salad is not only low in calories but also rich in vitamins, minerals, and fiber. It provides a great way to incorporate a wide variety of vegetables into your meal.

2. Oven-Roasted Chicken Salad

For a protein-packed meal, the Oven-Roasted Chicken Salad is an excellent choice. It features tender, grilled chicken on a bed of crisp greens. Load it up with your preferred vegetables such as spinach, bell peppers, and carrots. Top it with a light dressing like balsamic vinaigrette or olive oil to keep the calorie count in check. This salad offers a good balance of protein and vegetables, making it a satisfying and nutritious option.

3. Turkey Breast Wrap

If you’re in the mood for a wrap, the Turkey Breast Wrap is a great option. Ask for a whole wheat tortilla and fill it with lean turkey breast, fresh veggies like spinach, tomatoes, and cucumbers, and a touch of mustard or a low-fat sauce. The combination of lean protein and fiber-rich vegetables makes this wrap a well-rounded choice. It provides a good amount of protein to keep you satisfied and plenty of nutrients from the vegetables.

4. Rotisserie-Style Chicken Sandwich

Craving a sandwich? Opt for the Rotisserie-Style Chicken Sandwich on whole wheat bread. This flavorful choice offers tender chicken, your choice of vegetables, and can be complemented with a low-fat sauce or mustard. Skip the cheese and mayo for a lighter option. The whole wheat bread provides a good source of complex carbohydrates and fiber, while the chicken offers lean protein. Load up your sandwich with colorful veggies like lettuce, spinach, onions, and bell peppers to add flavor and nutrients.

5. Black Forest Ham Salad

The Black Forest Ham Salad combines delicious ham with your favorite veggies. Go for the low-fat dressings like honey mustard or vinaigrette to enhance the flavors. The ham provides a good amount of protein while adding a savory taste to the salad. By choosing a salad instead of a sandwich, you can reduce your intake of carbohydrates and calories, making it a suitable choice for a Noom-friendly meal.

Subway has a plethora of Noom-Friendly Options


6. Sweet Onion Chicken Teriyaki Bowl

For a warm and satisfying option, try the Sweet Onion Chicken Teriyaki Bowl. This dish features tender chicken strips glazed in a sweet onion teriyaki sauce served over a bed of steamed vegetables. Opt for brown rice or lettuce wraps instead of white rice for added fiber and nutrients. While the teriyaki sauce adds some sweetness, be mindful of the portion size to control the overall calorie intake. This bowl offers a good balance of protein, vegetables, and carbohydrates.

7. Egg White and Cheese English Muffin

If you’re in the mood for a breakfast meal, Subway offers some Noom-friendly options too. The Egg White and Cheese English Muffin is a lighter choice compared to other breakfast sandwiches. It features fluffy egg whites, melted cheese, and a whole wheat English muffin. Customize it with your choice of vegetables like spinach, tomatoes, or bell peppers. This breakfast option provides a decent amount of protein and can be enjoyed on the go.

8. Fresh Fit For Kids Meal

If you’re dining with children or have a smaller appetite, Subway’s Fresh Fit For Kids Meal offers a well-balanced and portion-controlled option. This meal includes a mini sub, apple slices, and a low-fat milk or water. Choose a lean protein such as turkey or ham, load it up with veggies, and opt for whole wheat bread. It’s a great way to introduce healthier eating habits to kids and ensure a balanced meal.

9. Tips for Making Smarter Choices

While Subway offers a variety of Noom-friendly options, it’s important to make informed choices to align with your dietary goals. Here are some tips to help you make smarter choices:

a. Load up on vegetables

Choose a variety of colorful vegetables to add flavor, nutrients, and fiber to your meal. This will help keep you full and satisfied.

b. Opt for whole wheat bread or wraps

Whole wheat options provide more fiber and nutrients compared to their white counterparts. They also have a lower glycemic index, which can help regulate blood sugar levels.

c. Choose lean proteins

Select lean protein options such as turkey, chicken, or ham. These choices are lower in saturated fat and can contribute to a balanced meal.

d. Be mindful of sauces and dressings

Opt for low-fat dressings or use small amounts of flavorful sauces to add taste without adding excessive calories. Be aware that some dressings can be high in added sugars and unhealthy fats.

e. Control portion sizes

While Subway allows customization, be mindful of portion sizes. Stick to appropriate portions of bread, protein, and toppings to manage your calorie intake effectively.


Subway offers a range of Noom-friendly meals that can fit into your healthy eating plan. Whether you prefer salads, wraps, sandwiches, or bowls, there are plenty of options to choose from. By selecting fresh ingredients, incorporating vegetables, and being mindful of portion sizes, you can enjoy a delicious and nutritious meal at Subway while staying on track with your wellness goals.

Frequently Asked Questions (FAQs)

Q1: Are all Subway sandwiches and salads Noom-friendly?

A: While Subway offers healthier options, not all sandwiches and salads are Noom-friendly. It’s important to choose wisely and customize your meal to align with your dietary goals.

Q2: Can I have cheese on my Noom-friendly Subway meal?

A: While cheese can add flavor to your meal, it’s important to be mindful of portion sizes. Opt for low-fat cheese options and use them in moderation to keep your meal balanced.

Q3: Are Subway’s gluten-free bread options Noom-friendly?

A: Subway offers gluten-free bread options for customers with dietary restrictions. While these options can be suitable for gluten-free diets, it’s still essential to consider other aspects of your meal, such as portion sizes and ingredients, to ensure Noom-friendliness.

Q4: Can I include condiments like mayonnaise on my Noom-friendly Subway meal?

A: Condiments like mayonnaise can add extra calories and unhealthy fats to your meal. Instead, opt for low-fat or light options or consider healthier alternatives like mustard, vinegar, or oil-based dressings.

Q5: Are the nutritional values provided by Subway accurate?

A: Subway strives to provide accurate nutritional information for their menu items. However, keep in mind that variations in ingredients and portion sizes may affect the exact nutritional content of your meal. It’s always a good idea to be mindful of portion sizes and use the provided information as a general guide.

Noom-Friendly Subway Options

MealDescriptionNutritional Information
Veggie Delite SaladFresh vegetables with lettuce, tomatoes, cucumbers, green peppers, and onions.Calories: 60, Total Fat: 0g, Carbohydrates: 13g, Protein: 2g
Oven-Roasted Chicken SaladGrilled chicken on a bed of crisp greens.Calories: 140, Total Fat: 3g, Carbohydrates: 9g, Protein: 20g
Turkey Breast WrapLean turkey breast with veggies in a whole wheat tortilla.Calories: 300, Total Fat: 4.5g, Carbohydrates: 46g, Protein: 18g
Rotisserie-Style Chicken SandwichTender chicken with veggies on whole wheat bread.Calories: 320, Total Fat: 5g, Carbohydrates: 47g, Protein: 23g
Black Forest Ham SaladDelicious ham with a variety of veggies.Calories: 110, Total Fat: 1.5g, Carbohydrates: 10g, Protein: 14g
Sweet Onion Chicken Teriyaki BowlChicken strips glazed with a sweet onion teriyaki sauce, served over steamed vegetables.Calories: 380, Total Fat: 4.5g, Carbohydrates: 65g, Protein: 21g
Egg White and Cheese English MuffinFluffy egg whites, melted cheese, and a whole wheat English muffin.Calories: 170, Total Fat: 3.5g, Carbohydrates: 23g, Protein: 12g
Fresh Fit For Kids MealMini sub, apple slices, and a low-fat milk or water.Calories: Varies based on options chosen

Please note that nutritional information may vary depending on ingredient customization and regional variations. It’s always a good idea to check Subway’s official website or consult the restaurant for the most accurate and up-to-date information.

Remember, while Subway offers healthier options, it’s essential to consider your overall dietary plan and make choices that align with your goals. By being mindful of ingredients, portion sizes, and making informed decisions, you can enjoy a satisfying and Noom-friendly meal at Subway.

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