Eating out / Burgers & American / Jimmy John's

What I'd Order at Jimmy John's to Lose Weight

The Unwich keeps the meat and cheese and drops the bread, which is exactly what I want at lunch.

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

Type your goal weight and every order below shows how much of your calories and protein it covers. Same math I use with clients: goal weight x 12 for calories, goal weight x 0.7 for protein.

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 Jimmy John's orders

Hunter's Club Unwich

Lunch style

Lettuce wrap instead of bread

480calories42gprotein

For a 150 lb goal: 27% of your calories and 40% of your protein for the day.

Hunter's Club on 8-inch French

Carb meal

Regular French bread

830calories55gprotein

For a 150 lb goal: 46% of your calories and 52% of your protein for the day.

Billy Club Unwich

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 Jimmy John'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 Jimmy John's

J.J. Gargantuan (8-inch French)1,080 cal
Chicken Caesar Wrap910 cal

Numbers from Jimmy John'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 Jimmy John'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 Jimmy John's?

Hunter's Club Unwich: Lettuce wrap instead of bread. It comes to about 480 calories and 42g of protein.

How many calories should I eat at Jimmy John'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 hunter's club unwich is 27% of that day with 40% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Jimmy John's if I'm trying to lose weight?

The ones that stack calories with little protein: J.J. Gargantuan (8-inch French) (1,080 calories), Chicken Caesar Wrap (910 calories).

Can I eat Jimmy John'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 Jimmy John's fits fine. The Unwich keeps the meat and cheese and drops the bread, which is exactly what I want at lunch.