I eat Subway often for my diet; from a TKM doctor's perspective, which menu items would be the best choice?

I have personally experienced digestive issues in the past by obsessively eating only salads during a diet, so I understand the struggle. From a clinical perspective, chasing 'low calories' alone can be counterproductive. First, some individuals suffer from Spleen Deficiency (Bi-heo, 脾虛), where digestive function is impaired. For these patients, consuming too many cold, raw vegetables can chill the abdomen and lower the overall metabolic rate. In such cases, toasting the bread or adding proteins with warming properties to protect the gut is far more efficient. On the other hand, those with an accumulation of Phlegm-Fluid (Dam-eum, 痰飮)—where unnecessary fluids and waste products cause a heavy feeling and swelling—should prioritize fresh vegetables over processed meats and minimize sauces to facilitate better systemic circulation. Ultimately, the key is identifying where your body's energy (Qi) is stagnant. For instance, those with Blood Stasis (Eo-hyeol, 瘀血), where blood circulation is poor, will see a synergistic effect if they combine this tailored diet with light physical activity. Instead of identifying one 'absolute' best menu, I recommend checking whether you currently struggle with digestion or severe edema. Selecting ingredients based on these bodily signals will lead to the smartest and most sustainable dietary plan.