I have drawn up a few sample diet plans for you to consider. These are here to give you an idea where to start and where to go from there. They are not cast in stone by any means. Feel free to tweak them as you see fit, or come up with one that is completely unique.

All these plans assume that you are willing to start out with six days of Subway® right away. If that sounds like too much too soon, you can try easing yourself into it by, say, doing Subway® one day the first week, two days the second week and so on. Or, you could have subs only for dinner for a while before completely committing yourself to the six-day-a-week routine. The variations are endless.
 
 
 
Kory’s Choice
 

This is what worked for me personally.

Breakfast: none

Lunch:

• Sandwich: Any sandwich on the menu.
• Bread: Wheat or white.
• Condiments: Anything goes.
• Drink: Diet soda or water.
• Chips: Any.

 
Diner:

• Sandwich: Any sandwich on the menu.
• Bread: Wheat or white.
• Condiments: Anything goes.
• Drink: Water. The reason I never have a soda in the evening is because the only one that is diet at my local Subway® is Diet Coke, and caffeine keeps me up at night.
• Chips: Any.

 
Approx. Daily Calorie Intake: 2,200 - 3,500

Day off: Anything and everything I could think of.
 

Taking it further:

After a while, the rate with which I was losing weight started to slow down. I did not hit a plateau by any means, but I wanted more. This is what I did:

• Sandwich: Any sandwich on the menu.
• Bread: Wheat or white.
• Condiments: No mayo.
• Drink: Diet soda or water.
• Chips: None.

 
Approx. Daily Calorie Intake: 1,700 - 3,000

Eventually, I managed to cut back to one and a half sandwiches a day. I would have a foot-long for lunch and I would ask them to cut it in fours instead of the usual two halves. I would save a piece for dinner when I would only buy a six-inch in addition.

 
Maintenance: Two foot-long Subway® sandwiches five days a week on average, any bread, no chips or mayonnaise with two or so days off when anything goes.
 
Approx. Daily Calorie Intake: 1,900 - 3,200

 
 
 
Norbert’s Choice:
 

Norbert is a friend of mine and one of my earliest converts. (Truth to be told, he was using Subway® as a means of losing weight way before I started. I just perfected his technique.) These are his choices:

Breakfast: None

Lunch:

• Sandwich: Any sandwich on the menu.
• Bread: Any bread.
• Condiments: Anything goes.
• Drink: Diet soda.
• Chips: Any.

 
Diner:

• Sandwich: Any sandwich on the menu.
• Bread: Any bread.
• Condiments: Anything goes.
• Drink: Diet soda.
• Chips: Any.

 
Approx. Daily Calorie Intake: 2,400 - 3,700

Day off: Anything goes.
 

Taking it further:

• Chips: None.

 
Approx. Daily Calorie Intake: 1,900 - 3,200

Maintenance: not quite there yet.

 
 
 
Low Fat Junkie:
 

Breakfast: None.

Lunch:

• Sandwich: Any foot-long sandwich designated by Subway® as “6 Grams of Fat or Less.”
• Bread: White or Wheat.
• Condiments: No mayo or oil.
• Drink: Diet soda or water.
• Chips: None.

 
Diner:

• Sandwich: Any foot-long sandwich designated by Subway® as “6 Grams of Fat or Less.”
• Bread: White or Wheat.
• Condiments: No mayo or oil.
• Drink: Diet soda or water.
• Chips: None.

 
Approx. Daily Calorie Intake: 1,100 - 1,700

Day off: Anything goes as long as the food is low in fat and simple carbohydrates.
 

Taking it further:

• Sandwich: Any six-inch sandwich designated by Subway® as “6 Grams of Fat or Less.”

 
Approx. Daily Calorie Intake: 550 - 850

Maintenance:

• Sandwich: Any six-inch sandwich designated by Subway® as “6 Grams of Fat or Less.”
• Bread: Any.
• Condiments: Light mayo and oil.
• Drink: Diet soda or water.
• Chips: None.

 
Approx. Daily Calorie Intake: 850 -1,150

No Breakfast? No Way!
 

Can’t do without breakfast? Don’t worry, you’re not being left behind.

Breakfast: Your favorite breakfast item. The key here is to always keep it in the same ballpark both in terms of the kind of food you have and the how much you consume. Simple carbohydrates are not recommended.

Lunch:

• Sandwich: Any sandwich on the menu.
• Bread: Any bread.
• Condiments: Anything goes.
• Drink: Diet soda.
• Chips: Any.

 
Diner:

• Sandwich: Any sandwich on the menu.
• Bread: Any bread.
• Condiments: Anything goes.
• Drink: Diet soda.
• Chips: Any.

 
Approx. Daily Calorie Intake: 2,400 (+ Breakfast) - 3,700 (+ Breakfast)

Day off: Anything goes.
 

Taking it further:

• Condiments: No mayo.
• Chips: None.

 
Approx. Daily Calorie Intake: 1,400 (+ Breakfast) - 2,700 (+ Breakfast)

Maintenance:

Subway® five times a week same as before. The rest of the time, anything goes.

Madness of King Jared:
 

Now, I got nothing against Jarred. Honest. I’m sure he is a nice guy, and what he achieved is definitely one for the books. According to Subway’s website, he weighed 425 pounds when he put himself on a diet consisting of a six-inch turkey breast sandwich for lunch and a foot long veggie sandwich for dinner. What I don’t understand is why go so extreme right off the bet. At 425 pounds, you should lose weight if you just cut the sweets out of your diet. I honestly don’t understand how he managed. While commendable, it is absolutely unnecessary to be so hard-core. But in case this is what you want to do, here it is:

Breakfast: coffee.

Lunch:

• Sandwich: Six-inch Turkey Breast sandwich.
• Bread: Wheat.
• Condiments: None.
• Drink: Water.
• Chips: Yes.

 
Dinner:

• Sandwich: Foot-long Veggie Delite® sandwich.
• Bread: Wheat.
• Condiments: None.
• Drink: Water.
• Chips: None.

 
Approx. Daily Calorie Intake: 1,000

Taking it further: Can’t, or I should say I wouldn’t know how or why you would. Just keep doing what you were doing before.
 
Approx. Daily Calorie Intake: 1,000

Maintenance: Jarred eventually got down to 190 pounds. According to Subway’s website: “Today, Jared still enjoys his favorite SUBWAY® sandwich, but has eased himself into eating other foods. He always chooses foods low in fat and limits the amount of alcoholic beverages. He still drinks only “diet” beverages.”