As the protein craze continues to sweep the nation, everywhere you look beloved brands are beginning offer high-protein options among their signature products.
Now Subway is also getting in on the trend by reintroducing its Fresh Fit menu, featuring four protein-heavy sandwiches.
Starting on Wednesday, September 17, the chain will be offering four new sandwiches nationwide that all come packed with at least 20 grams or more of protein, a full serving of crisp veggies, and fewer than 500 calories per six-inch sub.
The sandwiches are also freshly made to order on hearty multigrain bread to “keep you moving with essential nutrients, quality ingredients and zero compromises.”
The four new sandwiches are as follows:
Grilled Chicken & Avocado: Grilled chicken, smashed avocado, lettuce, spinach, tomatoes, cucumbers, red onions, and smoky Baja Chipotle sauce with 35 grams of protein.
Ham & Turkey Stacker: Oven-roasted Turkey and Black Forest Ham, lettuce, spinach, tomatoes, cucumbers, red onions, and yellow mustard with 20 grams of protein.
Seasoned Steak & Avocado: Juicy steak, smashed avocado, lettuce, spinach, tomatoes, and red onions with 35 grams of protein.
Turkey & Ranch Delite: Oven-roasted Turkey, lettuce, spinach, tomatoes, red onions, and Peppercorn Ranch dressing with 26 grams of protein.
“Eating healthy often means paying a premium, planning ahead or sacrificing flavor and taste,” said Paul Fabre, Senior Vice President, Global Culinary and Innovation at Subway, in a press release. “With the return of Fresh Fit to Subway’s menu, our guests can feel confident that there is a convenient, delicious option crafted for them at a great price—and one their macros will love even more.”
Why protein is so popular right now? Studies have shown that high-protein diets can promote weight loss, improve body composition, and reduce the risk of chronic diseases.
The Mayo Clinic advises that protein should account for 10 to 35 percentage of the calories in your diet. But exactly how much you need depends on a variety of of factors including age, weight, and activity levels, as athletes generally need more protein in their diets.
Michael Ormsbee, director of the Institute of Sports Sciences and Medicine for Florida State University, has conducted extensive research on how protein factors affect body development. In an FSU blog post earlier this year, Ormsbee explained the difference between the protein craze and other fad diets.
“A high-protein diet offers several evidence-based advantages, especially for individuals interested in improving body composition, strength, and metabolic health,” Ormsbee said. “Unlike many trendy diets that restrict certain food groups or rely on unsustainable practices, a higher protein intake supports muscle retention during weight loss, enhances satiety, and can help preserve resting energy expenditure.”
