At Quiznos, I usually get a small whole wheat veggie with no cheese or sauce + cup of broccoli cheese soup, it's pretty filling although I don't think there's much protein in it at all (except for the cheese, but I get it without that!). Sometimes I also get a small honey bourbon on whole wheat. I have it as my weekly "treat meal" when I am training for something.
I used to work at Quiznos in high school, I believe the sandwiches I listed are under 450 calories and the (cup) soup is 160 calories.
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