I have Subway probably once or twice a month. Almost always the same thing: turkey sub on Italian (scooped out) with lots of veggies. Before scooping out the bread, a footlong is 450 calories; after, I estimate around 400. Half a sandwich is enough for a meal for me, so a 200-calorie meal is quite reasonable. I also usually try to find a discount code so the footlongs are either BOGO or one of them is 50% off at the minimum.

-J.