I usually swap my dinner and lunch. Specifically, I get Subway's Double Chicken Chopped Salad for lunch and eat an IP packet (usually soup) for dinner. I usually ask for spinach, banana peppers, jalapeno peppers, cucumbers, and a little bit of hot sauce to go with chicken. I looked up the nutrition contents of all these veggies and I was surprised about how many carbs a banana pepper contains. Since the Subway person usually puts 1 handful of each vegetable into the bowl, I'm usually not concerned with the carbs. But should I be? I can't really weigh the amount of vegetables that are being prepared for my salad.

Myself I stayed clear of any restaurants for along time.
Make my own salads so I could measure towards my 4 cup daily veggie alotment.
Packing my own meals makes me feel more in control.
A small cooler and an ice pack and good to go. Also make my own
dressings.
Good luck,

D

That salad was my saving grace more than a few times!

What I generally did was watch the server put the salad together. The lettuce is free, and what they grabbed was generally close to 1/4-1/2 cup per veggie depending on the person who made the salad. If you're a little light or a little heavy on the measurements it isn't going to make a huge difference. And banana peppers are not very high in carbs - one full cup only has 7 carbs according to nutritiondata.self.com

That's also been my saving grace for a quick lunch when out and about. I also just guesstimate on the amount of veggies, and eyeball it. As long as you're close, it shouldn't be a huge deal. I love the banana peppers!

I too have discovered subways chopped chicken salad especially when on the road between here and there. The header to this thread is subway's double chicken chopped salad. I never asked the server how many ounces is in one chicken piece but I was thinking it looks about right at 8 oz. Sometimes my eyeballs don't size things up accurately, but wouldn't two be too much?

I think each paper container holds about 4oz of chicken (at least I hope it does). I eyeball it at Subway of course. I base my estimate on when I prepare chicken, so I know what 8oz of chicken looks like.

Subway will know EXACTLY how much chicken they portion-out. Ask!

Perhaps I am a little too much of a newbie on this, but this salad have dressing? If not, what do you all put on it?

When I worked at subway the chicken was a 4oz portion. but that was many moons ago!

I get a Veggie Delight salad at least 2 times per week.

Lettuce, spinach, pickles, green peppers, banana peppers and jalapenos.

I just get oil since the juice from the pickles gives it some flavor!

Sometimes, I don't get dressing of any kind. The peppers and veggies with some pepper and sea salt (daily oil if needed). Some people use hot sauce. I like mustard, too. It's basically a sandwich without the bread. Some people bring WF dressings or pack their own, just in case.
P.S. I always decline the crackers. I don't need the temptation.

I often had a veggie delight salad at Subway when I was out and about at lunchtime. I brought my chocolate RTD and poured it into a cup of ice. Also I asked for extra cucumbers, etc. and they always complied since I passed on the cheese and olives. Yum!

I took you up on your suggestion. Curiosity got the best of me so even though I'm not going back to Subway anytime soon, I went ahead and called! The guy that answered the phone had NO idea. So he weighed a chicken breast filet and the answer was 2.6 oz!? I guess my eyeballs have failed me! I find that incredibly hard to believe that it didn't weigh more, so I will poll a couple more Subways and see what the answer is. If so I have been SERIOUSLY short changing myself. Double chicken chopped salad, here I come!

Or maybe is 4 oz before cooking? Another question I will have to ask!

Thank you for this thread, I would have gone on my merry way without questioning like I should. A lesson learned!

Remember 2.6 oz cooked is probably pretty close to 4 oz raw