Jersey Mike's Subs Meal Combos

Jersey Mike's subs are straightforward for macro tracking because the meat content is consistent and the sizing system makes portion control predictable. The biggest decision is sub size: a regular gives you roughly twice the calories and protein of a mini.

The #87 Teriyaki Chicken is the standout for protein efficiency. At 605 calories and 46g protein for a regular size, it delivers a strong protein-to-calorie ratio for a sub. The #5 Steak, Egg and Cheese (513 cal, 40g protein) is the most efficient option at that range.

The #8 (Cheese, Ham, Bacon, Peppers and Mushrooms) at 701 calories and 43g protein is a filling, protein-dense option for larger meal targets. The Chicken Bacon Ranch Cheese Steak (#26) offers 40g protein across a range of sizes.

For a 500-calorie meal with 40g protein: a regular #5 Steak, Egg and Cheese (513 cal, 40g protein) lands exactly there. The Halal Big Kahuna Chicken Cheese Steak (#55) at 407 calories and 40g protein is even lighter with the same protein.

Mini subs are a genuinely useful macro tool. Ordering two mini subs in different flavors lets you hit a higher protein target while keeping calories moderate. Two mini subs typically land at around 500 to 600 calories total with 30 to 40g protein combined.

The key watch-out at Jersey Mike's: sauces. Mike's Way (oil, vinegar, lettuce, tomato) adds minimal calories. Cream-based sauces and extra cheese can add 100 to 200 calories per sub. Jersey Mike's also offers gluten-free bread at some locations for an additional calorie consideration.