6-Inch Tandoori Chicken Tikka Sandwich (Subway) (1 Serving)

Choose a whole-grain or multigrain 6-inch bread option, or request an open-faced sandwich with one slice of bread to reduce the carbohydrate load.

Ask for extra non-starchy vegetables such as lettuce, spinach, cucumber, tomato, onion, capsicum, or jalapeños, and avoid sweetcorn.

Keep sauces minimal: skip sweet onion, honey mustard, teriyaki, barbecue, and sweet chilli sauces; choose mustard, mint-coriander chutney without added sugar, or a small amount of mayonnaise instead.

Prioritize extra tandoori chicken tikka or add a side of paneer, egg, or unsweetened yogurt to increase protein and slow absorption of the meal’s carbohydrates.

Avoid pairing the sandwich with cookies, chips, sugary drinks, fruit juice, or sweetened lassi; choose water, sparkling water, or unsweetened tea instead.

Take a brisk 10–20 minute walk soon after eating, if safe for you, to help reduce the post-meal rise.