Best bulking Subway Order
A big meal of 1,000 to 1,400 calories built to carry as much protein as possible, so a surplus is not just extra fries.
The order
Order 2 × 5 Meat Italian Sandwich 6-inch. That comes to 1,360 calories and 80g protein, with 24% of the calories coming from protein.
| Item | Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|---|
| 5 Meat Italian Sandwich 6-inch | 2 × 303 g | 1360 | 80g | 92g | 74g | |
| Total | Total | 1360 | 80g | 92g | 74g | |
2 other options
Each one is the best order built around a different main choice, so you can pick by taste.
2 × Chicken & Bacon Ranch Sandwich 6-inch
1,160 calories, 70g protein, 88g carbs, 58g fat. Compared with the order above: −10g protein, −200 calories.
Swaps 2 × 5 Meat Italian Sandwich 6-inch for 2 × Chicken & Bacon Ranch Sandwich 6-inch.
5 Meat Italian Wrap
1,000 calories, 66g protein, 60g carbs, 56g fat. Compared with the order above: −14g protein, −360 calories.
Swaps 2 × 5 Meat Italian Sandwich 6-inch for 5 Meat Italian Wrap.
How this order was chosen
We tried every Subway sub, wrap or bowl a person would realistically order from the published menu (sub, wrap, bowl or salad) and kept the ones with between 1,000 and 1,400 calories. Among those, the order with the most protein wins, but an item only earns its place if it adds at least 1g of protein for every 100 calories. Without that rule the winner fills up with sides that add a gram or two of protein and a lot of calories. Drinks are left out; pair the meal with a zero-calorie one.
- Totals use Subway's published recipe for each sub, including its standard cheese and sauce. Swapping the sauce or dropping the cheese changes them; build the exact version in the calculator.
- A footlong is two 6-inch subs.
Nutrition from Zolt's Subway menu data, last reviewed 2026-08-19. Portions in the restaurant vary, so log what you were actually served.