Are sub sandwiches actually healthy?

They can be — when 60% of the sandwich is real protein and vegetables, and the bread is whole-grain. Each recipe in this guide hits 45–50 g of protein and at least three vegetables, on a properly portioned whole-grain roll.

What's wrong with deli meat?

Most pre-sliced deli meat is high in sodium, nitrates, and fillers and low in actual protein density. We swap in real roasted turkey breast, lean sirloin, lean ground turkey, and grilled chicken so each sandwich pulls its weight.

Can I batch-prep these for the week?

Absolutely. Cook the proteins on Sunday, store dressings separately, and assemble in the morning. Most builds keep 3–4 days fully prepped except for the avocado and tomato, which we add last.

What's the best bread choice?

Whole-grain hoagie, sprouted ciabatta, or a whole-wheat sub roll. Look for at least 4 g of fibre per serving and the first ingredient being a whole grain. Sourdough is a great wildcard.

Hero Sandwich Glow-Up: Superhero Edition

Hero Sandwich Glow-Up: Superhero Edition from CrossFit BC. Classic hero sandwiches, rebuilt for protein and energy. Five drive-through favourites turned into 5-minute fuel that actually carries you through the day.

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.