Dinner

Sub In A Tub: Jersey Mike’s Copycat High-Protein No-Heat Meal Prep Bowl Recipe

ByJulian Dempsey October 15, 2025October 15, 2025

Introduction

Sub In A Tub is a Jersey Mike’s copycat meal prep favorite that offers a high-protein, no-heat needed lunch option. This fresh and flavorful bowl is easy to customize and perfect for busy days or a casual gathering with friends.

Four rectangular clear glass meal prep containers sit on a white marbled surface. Each container has five layers arranged in rows: the bottom layer is pale pink ham strips, followed by white and light beige turkey chunks, bright red diced tomatoes, white and green pickles, yellow pepper slices, and topped with a layer of crispy brown bacon bits. To the left side of the containers are four small round white dishes filled with a green herb mix. photo taken with an iphone --ar 4:5 --v 7

Ingredients

Shredded iceberg lettuce
Crumbled bacon
Diced tomatoes
Sliced banana peppers
Diced pickles
Diced ham
Diced turkey
Extra virgin olive oil (optional)
Red wine vinegar
Dried oregano

Instructions

Step 1: Evenly distribute the shredded iceberg lettuce into your meal prep containers to form the base layer.
Step 2: Layer the crumbled bacon, diced tomatoes (seeded to reduce moisture), sliced banana peppers, diced pickles, diced ham, and diced turkey over the lettuce.
Step 3: In a separate container, mix about 2 tablespoons of red wine vinegar with 1 teaspoon of dried oregano. Add extra virgin olive oil if you prefer a richer dressing.
Step 4: Keep the dressing separate until you’re ready to eat. Drizzle it over the bowl just before serving and enjoy!

Tips & Variations

Seed the tomatoes well to prevent the bowl from becoming watery.
Substitute turkey or ham with chicken or roast beef for a different protein twist.
Add shredded cheese or fresh herbs like basil for extra flavor.
Use a low-fat dressing or skip the olive oil for a lighter option.

Storage

Store the assembled bowls (without dressing) in airtight containers in the refrigerator for up to 3 days. Keep the dressing separate to maintain freshness. When ready to eat, add the dressing and toss if desired. This meal is best enjoyed cold and does not require reheating.

How to Serve

Four clear glass meal prep containers are arranged in a grid on a white marbled texture. Each container has five layers starting from the bottom with chopped pink and white deli meats, followed by a layer of red diced tomatoes. Above that is a layer of green cucumber slices, then a bright yellow layer of banana pepper rings. The top layer is made of crispy, dark brown bacon bits. To the left of the containers, there are four small white bowls filled with a green seasoning blend. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare this recipe in advance?

Yes, Sub In A Tub is ideal for meal prep. Keep the dressing separate and add it just before eating to maintain the texture and freshness of the ingredients.

Can I customize the protein in this bowl?

Absolutely. You can swap out the ham and turkey for other deli meats, grilled chicken, or even plant-based protein to suit your tastes.