Alma Bax 
The ketogenic diet has taken the world by storm, and for good reason. In a relatively short time, it has been proven to be one of the most effective ways of losing weight. Archaeology:
Do you want to start eating keto, but don’t know how? Do you want to order keto food at a restaurant that isn’t vegan friendly? Do you want to understand the keto friendly menu options and how to order them so you can eat keto at Jersey Mike’s Subs? Well this guide should help you out!
I’m sure you’ve been to Jersey Mike’s before or heard about them. They are a nice place to get subs. They are a chain. The one closest to me has a variety of subs to choose from. There is a bit of a learning curve to ordering at Jersey Mike’s. The first thing is the bread. The sub bread is not exactly like every other sub bread. It has a thicker crust. It is a bit crunchy. But it is quite tasty. The next important step in ordering is the meats. There are some options that are different from your typical sub shop. The meat options include turkey, meatball, ham, provolone, and roast beef. There is also the option to get a sandwich without any
Do you eat a ketogenic diet and like Jersey Mike’s snacks?
Jersey Mike’s keto style is certainly something to admire! Jersey Mike’s offers a fantastic dining and going out guide. I appreciate that they provide macros for the most of their choices, so you don’t need a calculator to figure out the macros.
What makes Jersey Mike’s keto choices so appealing? Any sandwich may be turned into a salad (known as a Bathtub Sub), making it simple and giving you a wide range of keto options when ordering.
The Fundamentals of Ordering a Successful Keto Jersey:
- Stick to the bath-changing routine.
- Bread, tortillas, wraps, cookies, and chips should all be avoided.
- If in doubt, skip the dressing and garnish.
- Water, unsweetened iced tea, or diet Pepsi are all good options.
- For amazing discounts, download the free app for iPhone or Android.
How can you order a ketonic meal from Jersey Mike’s?
Keto breakfast choices at Jersey Mike’s (available at some locations)
Don’t forget to request your breakfast in a bowl instead of a bread basket!
- 299 calories | 24 g fat | 3 g carbohydrates | 0 g fiber | 2 g sugar | 19 g protein | 3 g net carbs | #2 : Bacon, egg, and cheese
- #3: Sausage, egg, and cheese: 699 calories, 62 grams of fat, 3 grams of total carbohydrates, 0 grams of fiber, 2 grams of sugar, 29 grams of protein, and 3 grams of net carbohydrates
- #4: 319 calories | 21 grams of fat | 4 grams of carbohydrates | 0 grams of fiber | 4 grams of sugar | 28 grams of protein | 4 grams of net carbs
- #5: 349 calories from steak, egg, and cheese 3 g carbohydrates, 21 g fat fiber 0 g 2 g sucrose Protein: 39 g 3 g carbohydrate (net)
Lunch and supper choices are available for Mike Keto Jersey.
I’m going to make a #10 Tuna Sub in a Tube.
This breadless meal is high in lipids and protein, both of which are important components of the keto diet. Lettuce, tomatoes, cucumber, and black pepper were added. YUMMY!
- 490 calories in #10 Canned Tuna Sub 9 grams of carbs, 40 grams of fat 3 g fiber, 6 g sugar, 22 g protein, and 6 g net carbohydrates
*Warning: The nutritional value shown above includes extra toppings.
Club #9 Me In a bathtub, Supreme Sub.
Turkey, roast beef, Swiss cheese, and bacon make up this delectable meal. Lettuce, tomatoes, cucumber, black pepper, and oregano were added.
- Club Supreme #9: calorie count: 350 16 g fat: 8 g carbohydrates: 3 g fiber: 4 g sugar: 45 g protein: 5 g net carbohydrates
*Warning: The nutritional value shown above includes extra toppings.
Do you think the keto choices aren’t for you?
You have a variety of choices since each sandwich may be transformed into a bathtub. Remember that the veggies and herbs you use will increase the quantity of carbs in your dish and are not included in the numbers below.
You’re looking for something a little more intense? Request more meat! It’s a bit more pricey, but it’s definitely worth it for this filling and entertaining dinner!
The following nutritional values are based on a single order of satay on a tray with cheese and salad. Unless otherwise indicated, these numbers do not include toppings like as olive oil, red wine vinegar, tomatoes, onions, mayonnaise, or mustard, according to Jersey Mike’s Food Guide (rounded figures).
- 160 calories | 12 g fat | 5 g total carbohydrates | 2 g fiber | 3 g sugar | 9 g protein | 3 g net carbs | #BLT No. 1 (with tomato)
- Favorite Jersey Shore character #2: Calories: 260 14 g fat: 6 g carbohydrates: 1 g fiber: 4 g sugar: 27 g protein: 5 g net carbohydrates
- 260 calories from ham and provolone 14 g fat, 5 g carbohydrates, 1 g fiber, 4 g sugar, 26 g protein 4 g carbohydrate net
- #4: 230 calories, 12 grams of fat, 6 grams of carbohydrates, 1 gram of fiber, 5 grams of sugar, 25 grams of protein, and 5 grams of net carbs
- 270 calories in #5 Super Sub 7 grams total carbs 14 grams fat 1 gram fiber, 5 g sugar, and 29 g protein 6 g carbohydrate net
- 320 calories #Roast Beef with Provolone 15 g fat, 3 g carbohydrates 1 gram of fiber 2 g sucrose 44 grams of protein Carbohydrates (net): 2 g
- #Provolone cheese with turkey filet: calorie count: 220 30 grams protein: 2 grams net carbs: 10 grams fat: 3 grams carbohydrates: 1 gram fiber: 2 grams sugar: 10 grams fat: 3 grams carbohydrates: 1 gram fiber: 2 grams sugar
- Club #8 300 calories as a substitute 16 g fat, 4 g carbohydrates 1 gram fiber, 3 gram sugar, and 32 gram protein 3 g carbohydrate (net)
- Club Supreme #9: Calories: 330 16 g fat: 3 g carbohydrates: 1 g fiber: 2 g sugar: 44 g protein: 2 g net carbohydrates
- Salad #Tonin: 470 calories, 40 grams of fat, 5 grams of carbohydrates, 1 gram of fiber, 3 grams of sugar, 21 grams of protein, and 4 grams of net carbs
- 330 calories in the #Stickball Special 5 g carbohydrates, 21 g fat 1 gram fiber, 4 gram sugar, and 27 gram protein Carbohydrates (net): 4 g
- 370 calories | 19 grams of fat | 4 grams of carbohydrates | 1 gram of fiber | 2 grams of sugar | 47 grams of protein | 3 grams of net carbs
- #390 calories: 24 grams of fat, 8 grams of carbohydrates, 1 gram of fiber, 6 grams of sugar, 34 grams of protein, and 7 grams of net carbs
- #14 Veggie: 380 calories | 28 grams of fat | 5 grams of carbohydrates | 1 gram of fiber | 2 grams of sugar | 27 grams of protein | 4 grams of net carbohydrates
- #15 Cheese Meatballs (without sauce): 460 calories, 36 grams of fat, 9 grams of total carbohydrates, 0 grams of fiber, 1 gram of sugar, 25 grams of protein, and 9 grams of net carbohydrates
- 350 calories in #16 Philadelphia Chicken 7 g carbohydrates, 21 g fat 1 gram of fiber, 4 grams of sugar, and 36 grams of protein Carbohydrates (net): 6 g
- Mike’s Famous Philly, #17: 400 calorie diet 27 g fat, 5 g carbohydrates, 0 g fiber, 3 g sugar, 34 g protein, 5 g net carbohydrates
- 280 calories | 13 g fat | 9 g total carbohydrates | 3 g fiber | 1 g sugar | 30 g protein | 6 g net carbs | #20 Pastrami Reuben (with sauerkraut): 280 calories | 13 g fat | 9 g total carbohydrates | 3 g fiber | 1 g sugar | 30 g protein | 6 g net carbs
- 620 calories | 51 g fat | 7 g carbohydrates total | 0 g fiber | 4 g sugar | 36 g protein | 7 g net carbs | #42 Chipotle Chicken Cheesesteak (with chipotle mayonnaise)
- 370 calories | 22 g fat | 11 g total carbohydrate | 1 g fiber | 5 g sugar | 37 g protein | 10 g net carbohydrates | #44 Buffalo Chicken Cheesesteak (with Buffalo sauce)
- #56 Big Kahuna (with bell pepper and mushrooms): 410 calories, 25 grams of fat, 9 grams of total carbohydrates, 1 gram of fiber, 5 grams of sugar, 39 grams of protein, and 8 grams of net carbohydrates
- 360 calories in a #California Chicken Cheesesteak 9 grams of carbs, 21 grams of fat 1 gram fiber, 5 g sugar, 37 g protein, and 8 g net carbohydrates
- 580 calories | 42 g fat | 12 g total carbohydrates | 1 g fiber | 6 g sugar | 40 g protein | 11 g net carbs | #26 Chicken Bacon Ranch Cheesesteak (with ranch)
- 360 calories in a California Club (with avocado) 8 g total carbs 23 g fat Fiber (5 g) 2 g sucrose 33 grams of protein 3 g carbohydrate (net)
- 170 calories | 8 g fat | 5 g carbohydrates | 4 g fiber | 2 g sugar | 22 g protein | 1 g net carbs | California Dreamin’ (with guacamole)
- 500 calories | 41 g fat | 3 g total carbohydrates | 1 g fiber | 2 g sugar | 29 g protein | 2 g net carbs | Chipotle turkey (with chipotle mayonnaise)
- 430 calories | 36 g fat | 6 g total carbohydrates | 1 g fiber | 4 g sugar | 22 g protein | 5 g net carbs | pepperoni and cheese
T-Shirt with the phrase “Keto Topping” on it.
…and to that you may say….
What can you put in your salad to make it more interesting? Quite a bit. Please be aware that certain trims may incur an additional fee (depending on the location).
Cheese
- 124 calories | 9 grams of fat | 1 gram of total carbohydrates | 0 grams of fiber | 0 grams of sugar | 9 grams of protein | 1 gram of net carbs
Dressings
- 170 calories | 17 grams of fat | 3 grams of total carbohydrates | 0 grams of fiber | 3 grams of sugar | 1 gram of protein | 3 grams of net carbohydrates
- 150 calories | 15 grams of fat | 2 grams of total carbohydrates | 0 grams of fiber | 1 gram of sugar | 2 grams of protein | 2 grams of net carbohydrates
- 110 calories | 11 g fat | 2 g total carbohydrates | 0 g fiber | 2 g sugar | 3 g protein | 2 g net carbs | Golden Italian (sachet)
- 130 calories in honey mustard 7 grams of carbs, 11 grams of fat 0 g fiber, 6 g sugar, and 0 g protein 7 g carbohydrate net
- 80 calories | 9 grams of fat | 0 grams of total carbohydrates | 0 grams of fiber | 0 grams of sugar | 0 grams of protein | 0 grams of net carbs
- 170 calories per rancho 17 g fat, 3 g carbs, 0 g fiber, 1 g sugar, and 0 g protein 3 g carbohydrate net
- 160 calories in Russian 4 grams of carbs 16 grams of fat 0 g fiber, 4 g sugar, and 0 g protein 4 g carbohydrate net
- 100 calories per Thousand Island 8 grams of total carbs 7 grams of fat 0 g fiber, 6 g sugar, and 0 g protein 8 g carbohydrate net
Herbs and vegetables
- 15 calories in a salad 3 g carbs, 0 g fat 3 g sugar 0 g protein 0 g fiber 3 g carbohydrate (net)
- 5 calories per onion 0 grams of fat, 1 gram of carbohydrates, 0 grams of fiber, 0 grams of sugar, and 0 grams of protein 1 g carbohydrate (net)
- Tomatoes contain 10 calories, 0 grams of fat, 3 grams of total carbohydrates, 1 gram of fiber, 2 grams of sugar, 0 grams of protein, and 2 grams of net carbohydrates.
- 250 calories | 28 grams of fat | 1 gram of total carbohydrate | 0 grams of fiber | 0 grams of sugar | 0 grams of protein | 1 gram of net carbohydrates
- 230 calories in Chipotle Mayonnaise 25 g fat, 2 g carbohydrates 0 g protein, 0 g fiber, 0 g sugar 0 g net carbohydrates
- 6 calories | 0 g fat | 1.5 g total carbohydrates | 0 g fiber | 0 g sugar | 0 g protein | 1.5 g net carbs | red wine vinegar
- 250 calories | 28 grams of fat | 0 grams of carbohydrate | 0 grams of fiber | 0 grams of sugar | 0 grams of protein | 0 grams of net carbohydrates
- Brown Mustard has 0 calories, 0 grams of fat, 0 grams of total carbohydrates, 0 grams of fiber, 0 grams of sugar, 0 grams of protein, and 0 grams of net carbohydrates.
- 5 calories | 0 g fat | 0 g carbohydrates | 0 g fiber | 0 g sugar | 0 g protein | 0 g net carbs | Cucumbers with Dill
- 5 calories | 0 g fat | 0 g carbohydrates | 0 g fiber | 0 g sugar | 0 g protein | 0 g net carbs | 5 g banana pepper
- 5 calories | 0 g fat | 1 g total carbs | 0 g fiber | 0 g sugar | 0 g protein | 1 g net carbs | jalapeno pepper
- Avocado has 80 calories, 6 grams of fat, 3 grams of total carbohydrates, 3 grams of fiber, 0 grams of sugar, 2 grams of protein, and 0 grams of net carbohydrates.
- Guacamole has 71 calories, 7 grams of fat, 3 grams of carbohydrates, 3 grams of fiber, 0 grams of sugar, 1 gram of protein, and 0 grams of net carbs.
- 5 calories per tablespoon of vinegar 0 g carbs, 0 g fat 0 g protein, 0 g fiber, 0 g sugar 0 g net carbohydrates
- Mike’s initial approach was as follows: calorie count 280 7 grams of total carbs 28 grams of fat 5 grams of sugar per gram of fiber Protein (1 gram) There are 6 grams of net carbohydrates in each serving.
As you can see, keto lunch and supper choices are simple to prepare on the move!
Take a look at our other restaurant recommendations!
In order to give the “keto diet” a try, you need to eat within the confines of your diet plan, which most keto-friendly restaurants will help you with. Although most keto-friendly restaurants provide you with a menu of keto-friendly meals, they may also have a list of suggestions for ordering the right thing, and some restaurants have even posted entire cheat sheets of keto friendly options that are available for you to choose from.. Read more about jersey mike’s nutrition and let us know what you think.
Frequently Asked Questions
Can Jersey Mike’s do a lettuce wrap?
No, Jersey Mike’s does not offer a lettuce wrap.
What is a Jersey Mike’s Sub-in-a-tub?
A Jersey Mike’s Sub-in-a-tub is a sandwich that is made with a sub roll, meat, cheese, and vegetables.
What oil and vinegar does Jersey Mike’s use?
We use olive oil and white vinegar.
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