How To Eat At Subway On Weight Watchers

Q: What is the best sandwich at Subway for Weight Watchers?

- 6" Veggie Delite on Hearty Multigrain (6 points) - Fresh Fit 6" Turkey on Hearty Multigrain (6 points) - Fresh Fit 6" Subway Club on Hearty Multigrain (7 points) - Fresh Fit 6" Roast Beef on Hearty Multigrain (7 points) Add 2 Strips of Bacon for 3 Points

Are you wondering what Weight Watchers restaurants are the best to choose when you are on the go? Do you need a Weight Watchers Guide to Subway? With a wide variety of Zero Point vegetables on the menu and a little planning, you can have a delicious and filling meal on the go from Subway without sacrificing a ton of points.

Is Subway a Good Choice for Weight Watchers?

If you are new to Weight Watchers, here's my Ultimate Guide to Weight Watchers Points to help you get started.

The short answer is yes, especially with a variety of zero point foods available! The longer answer is that like everything else, you need to be prepared before you order or a healthy choice can easily turn into a disaster. Do your best to stick to lean proteins like turkey, chicken or tuna.

What does “Fresh Fit” mean on the Subway menu?

Subway's “Fresh Fit” menu is a treasure trove for those looking to eat healthily. But what does “Fresh Fit” really mean? These items have higher protein, 2 servings of vegetables and 24g of whole grains, a great balance of nutrition for your meal!

Black Forest Ham
Oven Roasted Chicken
Sweet Onion Chicken Teriyaki
Turkey Breast
Veggie Delight

Subway defines Fresh Fit Subs as “6″ subs prepared on 9-grain wheat bread with tomatoes, onions, green peppers, cucumbers, lettuce & spinach with up to one Fresh Fit® sauce. Fresh Fit® subs prepared in front of you and not a diet program. ** Vegetable servings refers to [6-inch or footlong] subs prepared to standard recipe. 1 serving = ½ cup raw veggies or 1 cup leafy veggies”

What Subway Breads and Wraps should I choose on Weight Watchers?

There seems to be a myth surrounding wraps that somehow they are healthier for us than a regular sandwich, but in this case, there are more points in a wrap!

There are so many varieties of wraps on the menu. We have been conditioned to believe that wraps are healthier than bread, but if we look at how many points are in Weight Watchers wraps, you'll see that is just false information. Here is a list of the 6″ bread and wrap options at Subway and what the points are.

Hearty Multigrain – 5 Points
Artisan Flatbread – 6 points
Artisan Italian – 6 points
Italian Herbs & Cheese – 7 points
Jalapeno Cheddar Bread – 7 points
Biscuit – 8 Points
Gluten-Free Bread – 13 Points
Spinach Wrap – 10 points
Tomato Basil Wrap – 10 Points
Wrap – 11 Points
Hero Bread – 2 Points *(Not Available in All Locations)

New Subway Series Sandwiches

The newest addition to the menu as of 2022 is the Subway series. There are 12 sandwiches that are designed to be eaten as is, with no changes. However, these sandwiches are all pretty high in points and would benefit from changing the bread to either the hearty multigrain or the Hero bread where it's available.

The Philly – 17 Points – classic cheesesteak with double provolone on Italian bread with green peppers, red onion and mayo
The Outlaw – 16 points – classic cheesesteak with double pepper jack cheese on Italian bread, green peppers, red onions and baja chipotle sauce
The Monster – 19 points – classic cheesesteak and bacon with double monteray cheddar on Italian bread, green peppers, red onions and peppercorn ranch
The Supreme – 19 points – black forest ham, genoa salami, pepperoni and capicola on Italian bread with provolone cheese, lettuce, tomatoes, red onions and banana peppers with MVP Parmesan Vinaigrette
Bella Mozza – 15 points – black forest ham, capicola and fresh mozzarella on Italian bread topped with spinach, tomatoes, red onions and banana peppers with MVP Parmesan Vinaigrette
The Boss – 21 points – meatballs in marinara sauce with pepperoni, fresh mozzarella and parmesan on Italian Herbs and cheese bread
All American Club – 16 points – oven roasted turkey, black forest ham, bacon and American cheese with lettuce, tomatoes, red onions and mayo on Italian bread
Subway Club – 13 points – oven roasted turkey, black forest ham, roast beef and provolone cheese on multigrain bread topped with lettuce, tomatoes, red onions and mayo
The Great Garlic – 16 points – rotisserie style chicken, bacon and provolone on Italian bread with lettuce, tomatoes, red onions and roasted garlic aioli
The Champ – 15 points – rotisserie style pulled chicken, double monteray cheddar, green peppers and red onions on Italian bread with peppercorn ranch

Breakfast Options That Won't Break the Point Bank

Subway's breakfast menu can be tricky. Choose the Hero Bread or Hearty Multigrain and top it with low-point shredded mozzarella and zero-point spicy yellow mustard for a flavor-packed start to your day.

If you must have:

Bread: If the Hero bread is in a location near you, grab that for 2 points or stick to the hearty multigrain for 5 points
Cheese: stick to shredded mozzarella, for only 2 points
Sauces/Dressings: Spicy Yellow Mustard is ZERO points and provides a great flavor to add a morning zing

If your subway will allow substitutions on meat, you can ask for turkey instead of black forest ham.
It may only save you 1 point, but every point counts!

What are the No Bready Bowls?

Everything you love about your classic Subway sandwich, but in a big bowl! It's kinda like a salad, without calling it a salad.

First choose your proteins:

Black Forest Ham
Buffalo Chicken
BLT
Chicken & Bacon Ranch
Cold Cut Combo
Grilled Chicken
Italian BMT
Meatball Marinara
Oven Roasted Turkey
Oven Roasted Turkey
Pizza Sub
Roast Beef
Rotisserie Style Chicken
Spicy Italian
Steak & Cheese
Sweet Onion Chicken Teriyaki
Tuna

Then Choose Your Dressing:

When using these sauces as a salad dressing, it's double the portion, so you would double the points. Point values below have been calculated as a dressing portion.

Baja Chipotle Southwest Sauce – 4 points
Barbecue Sauce – 4 points
Franks Red Hot Buffalo Sauce – 0 points
Creamy Sriracha – 4 points
Giardiniera – 6 points
Honey Mustard – 2 points
MVP Parmesan Vinaigrette – 4 points
Oil & Vinegar – 2 points
Peppercorn Ranch – 6 points
Roasted Garlic Aioli – 6 points
Sweet Onion Teriyaki Sauce – 4 points

Which subway chopped salad is the healthiest?

When you order a subway salad calories are a consideration when choosing your dressings as they will affect your points. Try to stick to as many vegetables as you can along with a lite dressing.
– Veggie Delite Chopped Salad, no dressing (1 Points)
– Oven Roasted Chicken Breast Chopped Salad, no dressing (1 point)
– Club Chopped Salad (2 Points)
– Sweet Onion Chicken Teriyaki Chopped Salad, with Sweet Onion Dressing (6 points)

What is the best sandwich at Subway for Weight Watchers?

– 6″ Veggie Delite on Hearty Multigrain(6 points)
– Fresh Fit 6″ Turkey on Hearty Multigrain (6 points)
– Fresh Fit 6″ Subway Club on Hearty Multigrain (7 points)
– Fresh Fit 6″ Roast Beef on Hearty Multigrain (7 points)

Add 2 Strips of Bacon for 3 Points

What are the best dressings for the lowest points?

The best dressing on the list is the Franks Red Hot Buffalo Sauce coming in at ZERO points. The next best choice would be the honey mustard or Oil & Vinegar for 2 points.
When using these sauces as a salad dressing, it's double the portion, so you would double the points. Point values below have been calculated as a dressing portion.
Baja Chipotle Southwest Sauce – 4 points
Barbecue Sauce – 4 points
Franks Red Hot Buffalo Sauce – 0 points
Creamy Sriracha – 4 points
Giardiniera – 6 points
Honey Mustard – 2 points
MVP Parmesan Vinaigrette – 4 points
Oil & Vinegar – 2 points
Peppercorn Ranch – 6 points
Roasted Garlic Aioli – 6 points
Sweet Onion Teriyaki Sauce – 4 points

Kids Menu Hack for Subway

If you need a filling meal on a budget, I always love checking out the kids meal for viable options. Often, the portions are still great for a quick lunch and Subway Kids Meals for Weight Watchers is easy! These 4″ Mini Subs loaded up with veggies are a great way to enjoy a healthy meal on the go.

Turkey Breast Kids' Mini Sub: 3 points
Roast Beef Kids' Mini Sub: 4 points
Veggie Delite Kids' Mini Sub: 3 points
Black Forest Ham Kids Mini Sub: 4 points
Gogo Squeez Applesauce: 2 points

So, if you choose the Veggie Delite Kids' Mini Sub with applesauce and a zero-point drink, your meal would be 5 points on the Weight Watchers Freestyle plan. This is a great option for a healthy and filling meal that is also low in points. Just be careful with your condiments choice and if you can bring your own, even better! The best part? Kids Meals are CHEAP! Prices can vary from location to location, but my Subway has them for only $5 for the whole meal.

My wonderful aunt also taught me that carrying a packet of your favorite lite dressing with you whenever possible can alleviate uncertainty with ordering out.
Her purse is filled with little drink mixes, snacks and dressings to keep her on track with her points while dining out.

Are There Discount Codes for Subway?

I'm all about saving money where ever I can… and dining out can get expensive! Keep in mind that coupon codes can change, and the Subway Series has been known to not work with sandwiches #3, #7 and #12.

BOGO50 – Buy 1 Get 1 50% off Footlong Subs
FOOTLONG699 or FTL699 – Footlong Sub for $6.99
BOGOFTL – Buy 1, get 1 free footlong
349SUB – $3.49 for a 6 inch sub
1299FL – 2 foot longs for $12.99
599FL – Footlong for $5.99
6INCHMEAL649 – 6 inch sub with chip or 2 cookies and a small drink for $6.49
FLMEAL – Footlong Sub with chips or 2 cookies and a small drink for $9
CHIPSFL – free chips w/footlong

See which codes work best for you and your family!

What are Subway MVP Rewards?

If you find yourself dining out at Subway often, you can start to collect Subway points, which is their reward system. The old system had various levels and you needed a reward card to collect and use your rewards.

Now there's an app for that! Download the Subway app onto your phone. Sign up for a new rewards account, and start earning! For every dollar you spend, you will receive 4 reward tokens. When you reach 200 tokens, you receive a $2 reward.

Occasionally, you'll receive surprise points, discounts or rewards! It is an app worth keeping on your phone if you plan to use Subway as your go-to fast food. (Which I highly suggest.

Sign up online or download the app.