Eating out / Burgers & American / Jersey Mike's

What I'd Order at Jersey Mike's to Lose Weight

The Sub in a Tub keeps all the meat and cheese and drops the bread, which is my go-to when I want protein without the carbs.

John Schaefer, fat loss coach for 27 years · Updated October 2026

What do I order?

Tell me where you're eating and your goal weight. I'll tell you exactly what to get, with the calories and protein.

Want me to email you your numbers? Your calories, protein, carbs and fats for your goal weight, plus this page so you have it at the table.

Answers are estimates from published nutrition data, not medical advice.

My Jersey Mike's orders

Roast Beef & Provolone in a tub

Lunch style

Roast Beef & Provolone, Sub in a Tub

410calories46gprotein

For a 150 lb goal: 23% of your calories and 44% of your protein for the day.

Famous Philly regular

Carb meal

Famous Philly, regular size on bread

710calories45gprotein

For a 150 lb goal: 39% of your calories and 43% of your protein for the day.

Chicken Philly in a tub

Lunch style

How I order it, the calories and the protein are in the Eating Out Playbook, along with 59 other chains and 25 kinds of restaurants.

See the Playbook ($7) →

The rule at Jersey Mike's: the lunch style order is built on protein, fat and fiber. The carb meal is the one you have when this is your dinner, or the one meal of the day you're spending your carbs on.

Skip these at Jersey Mike's

Regular Club Sub1,120 cal
Regular Original Italian940 cal

Numbers from Jersey Mike's's published nutrition data via fastfoodnutrition.org. Menus change, so check before you order.

How I fit any restaurant into the day

Protein firstEat the protein, then the vegetables and fats, then the carbs. You're satisfied before the bread matters.

One carb meal a dayBread, rice, pasta, potatoes, fries. Keep the big carb hit to one meal. On a night out, that's dinner.

Zoom out to the weekFat loss runs on your weekly average. One dinner out is easy to absorb when the rest of the week is steady.

The Eating Out Playbook

Every restaurant you go to, already figured out.

60 chains and 25 kinds of restaurants, including Jersey Mike's. Search the place you're going, pick an order, and see how it fits your goal weight before you sit down. Works on your phone, $7 one time.

Get the Playbook Free: my numbers

Quick answers

What is the best high protein order at Jersey Mike's?

Roast Beef & Provolone in a tub: Roast Beef & Provolone, Sub in a Tub. It comes to about 410 calories and 46g of protein.

How many calories should I eat at Jersey Mike's to lose weight?

It depends on your goal weight. I use goal weight x 12 for daily calories, so a 150 lb goal is 1,800 calories a day and a lunch around 500 to 800 of them. The roast beef & provolone in a tub is 23% of that day with 44% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Jersey Mike's if I'm trying to lose weight?

The ones that stack calories with little protein: Regular Club Sub (1,120 calories), Regular Original Italian (940 calories).

Can I eat Jersey Mike's and still lose fat?

Yes. I've never told a client to stop eating out. Build the order around protein, keep the carbs for one meal a day, and Jersey Mike's fits fine. The Sub in a Tub keeps all the meat and cheese and drops the bread, which is my go-to when I want protein without the carbs.