Low-Calorie, High-Protein Options at Jersey Mike’s (November 2025)
November 2025 update
Jersey Mike’s is one of the easiest sandwich chains for macro-friendly eating. The play: pick lean proteins (turkey, roast beef, chicken), control oil/mayo (“not Mike’s Way”), and use “Sub in a Tub” (their bread-free bowl) to keep calories tight while pushing protein higher. Numbers below reflect typical 2025 builds; restaurants and bread choices vary—treat these as practical ranges.
The Big List (Calories • Protein • What you’re ordering)
#7 Turkey & Provolone — Regular (no oil/mayo)
Calories: ~530 • Protein: ~40 g
Why it’s great: Lean deli turkey + provolone is the best protein-per-calorie play on the cold side.
Order script: “#7 Regular—no oil, no mayo—mustard only, extra lettuce & tomato.”
#7 Turkey & Provolone — “Sub in a Tub” (bowl)
Calories: ~260–340 • Protein: ~24–30 g
Why it’s great: Same lean protein in a bread-free bowl; add extra veggies to boost volume.
Order script: “#7 in a tub—no oil/mayo—mustard, extra veggies.”
Roast Beef & Provolone — “Sub in a Tub” (bowl)
Calories: ~250–320 • Protein: ~24–30 g
Why it’s great: Classic, satiating protein without the bun.
Order script: “Roast beef in a tub—mustard only, load the veggies.”
Grilled Chicken (bowl or “in a tub” style)
Calories: ~220–320 • Protein: ~30–35 g
Why it’s great: Char-grilled chicken breast is a clean, high-protein base when you skip bread and creamy sauces.
Order script: “Grilled chicken in a tub—no mayo—add peppers, onions, pickles, and mustard.”
High-Protein Cold Sub (new) — Roasted Chicken Breast (ask for it)
Calories: varies by size • Protein: high (lean sliced chicken)
Why it’s great: New 2025 lean chicken launch; order “not Mike’s Way” (no oil/mayo) to keep it tight.
Order script: “Roasted chicken breast—no oil/mayo—mustard only—extra lettuce/onion/tomato.”
#18 Grilled Chicken Parmesan — Regular (light sauce/cheese)
Calories: ~620 • Protein: ~50 g
Why it’s great: Big protein from grilled chicken; trim calories by asking for light cheese and light sauce.
Order script: “#18 Regular—light cheese, light sauce.”
#55 Big Kahuna Chicken Cheesesteak — Regular (no extra oil)
Calories: ~690–710 • Protein: ~49–50 g
Why it’s great: Hot, melty, and extremely filling; choose no extra oil and skip add-on mayo.
Order script: “#55 Regular—no extra oil—no mayo.”
“Mini” Size Strategy (any lean cold sub)
Calories: ~300–400 • Protein: ~20–26 g
Why it’s great: All the flavor, right-sized for lower calories.
Order script: “Mini turkey & provolone—no oil/mayo—mustard only.”
Veggie-Forward Bowl Add-Ons (to pair with lean proteins)
Calories: ~10–60 (per scoop) • Protein: ~1–3 g
Why it’s great: Pile on lettuce, tomatoes, onions, peppers, pickles, and jalapeños for bulk and crunch with minimal calories.
Order script: “Extra veggies on that tub, please.”
Sauce & Topping Math (use intentionally)
Yellow mustard: ~0–5 cal
Red wine vinegar + oregano: ~10–15 cal
Oil blend (1 “Mike’s Way” pass): ~120–130 cal
Mayo (1 Tbsp): ~90–100 cal
Tip: Flavor with mustard, vinegar, oregano; pick one indulgence (cheese or oil or mayo), not all three.
Quick Ordering Scripts (copy/paste) 😎
“#7 Regular—no oil/mayo—mustard only—extra lettuce & tomato.”
“#7 in a tub (no oil/mayo), mustard, load the veggies.”
“Roast beef in a tub—mustard only, extra onions & jalapeños.”
“Grilled chicken in a tub—no mayo, add peppers & pickles.”
“#55 Regular—no extra oil, no mayo.”
Smart Swaps & Pitfalls (so it stays low-cal/high-protein)
Not Mike’s Way: ask for no oil and no mayo by default; add mustard + vinegar for flavor.
Bread choice matters: bowls (“Sub in a Tub”) slash calories; a Mini size is the next-best trim.
Hot cheesesteaks are protein-dense—great for satiety, but keep portions to Regular and skip extra oil/mayo.
Sodium is high across deli subs—balance the rest of your day with water, fruit, and potassium-rich foods.
Last Bite: Shore Points for Your Macros 🏅
At Jersey Mike’s, a few tiny choices do all the work: go bowl or Mini, pick mustard over mayo, skip the oil, and load the veggies. Lean anchors like turkey, roast beef, and grilled/roasted chicken keep protein high without a calorie avalanche—while hot picks like the Big Kahuna Chicken Cheesesteak make a great one-and-done meal when you want something heartier. Tell me your daily calorie + protein targets and I’ll turn this into ready-to-order combos for workdays, gym days, and road trips.
