I also find myself grabbing a quick meal at Subway when my clinic gets busy, and I understand how overwhelming the menu can be! From a TKM perspective, Subway is a fantastic choice because of its customization. You can reduce carbohydrate intake by hollowing out the bread and ensure a good intake of lean protein like roasted chicken or turkey. The high fiber content from the vegetables also promotes healthy bowel movements. However, there is a point of caution. In Traditional Korean Medicine, consuming too many raw, cold vegetables can lead to a condition called 'Spleen Deficiency (Biheo, 脾虛).' If you typically have cold hands and feet or frequent abdominal pain, this 'cold energy' can obstruct the circulation of Qi and Blood. This may lead to the accumulation of 'Phlegm-fluid (Dameum, 痰飮),' a metabolic byproduct that can actually make it harder to lose weight. Regarding sauces, be mindful of hidden sugars and sodium. Instead of heavy dressings, try olive oil, salt, and pepper. Ultimately, how your body processes the food is more important than the food itself. If you feel bloated even when eating 'healthy' raw salads, it is worth examining your internal digestive state and specific constitution.