Like has been said, it's better than McDonalds or whatever, but you'd be much much better off to just make extra food at dinner as Missy suggested, and pack it for lunch. Even if it's just something dead simple. Steam some veggies, make some brown rice with a lean meat. Even if you just do it once a week and keep lots in the fridge so it's easy to grab. Although Subway is healthier than most fast food(I guess), it is by no means as healthy as practically any sandiwhc you could make at home much more easily and for far less $$. All of their meat and even vegetables are proccessed and packed with perservatives, there's a shitload of salt in basically any fast food including subway, and it's way overpriced considering the quality. Just go get a good loaf of whole grain bread, some romaine lettuce or spinach, peppers, dijon, etc. and whatever meat you want. Ideally if you were to cook meat for supper just save extra for you sandwich as say chicken breast is a far healthier option than processed deli meat. I know it's hard to get into the routine, I used to just buy lunch everyday too.. But once you work out how much money you are actually wasting considering what you could buy in groceries, it's sort of silly. Obviously if your going to buy lunch somewhere no matter what, than eat whatever you feel gives you the most energy for after work, without the immediate discomfort of eating most fast food(least for me). Also, (I assume your fairly young), keep in mind that it wont be long before going to the gym will at best offset the Big Mac you ate for lunch, rather than allow you to progress.