Panera Bread is a popular choice for those looking for a gourmet salad, sandwich, or hot soup in a bread bowl. While the menu caters to a health-conscious crowd, not all items are as healthy as they may seem. Some salads are high in sodium, sandwiches are calorie-dense, and the mac and cheese is loaded with fat. However, there are still plenty of smart choices available that can help support weight management goals.
Terry Tateossian, an ISSA Nutritionist and ISSA Personal Trainer, IIN Hormone Specialist, IIN Emotional Eating Coach, and the Founder of THOR: The House of Rose, emphasizes the importance of making strategic choices when dining out. She advises prioritizing meals high in protein, fiber, and healthy fats while keeping overall calories in check to support fat burning, especially when combined with strength training and consistent diet choices.
Here are six standout orders from Panera Bread that are not only delicious and quick but can also help burn belly fat:
- Greek Salad with Chicken
- Nutrition: 550 calories, 38g fat, 9g saturated fat, 1,700mg sodium, 19g carbs, 4g fiber, 9g sugar, 35g protein
- This salad is high in protein and low in carbs but does contain high sodium. To make it healthier, consider tweaking the ingredients and dressing portion or opt for a half size.
- Mediterranean Bowl with Chicken
- Nutrition: 680 calories, 40g fat, 8g saturated fat, 1,390mg sodium, 42g carbs, 7g fiber, 7g sugar, 38g protein
- Ask for no rice to reduce the calorie count. This dish is packed with flavor from hummus, cucumbers, olives, and tahini, providing nearly 40 grams of protein for metabolism and blood sugar regulation.
- Turkey Chili Cup + Side Apple
- Nutrition: 300 calories, 21g protein
- A cozy meal that is macro-balanced, offering protein and fiber. Pair it with a side apple for a touch of natural sweetness and antioxidants.
- Half Order of Green Goddess Cobb Salad with Chicken
- Nutrition: 250 calories, 14g fat, 3.5g saturated fat, 590mg sodium, 11g carbs, 3g fiber, 5g sugar, 21g protein
- Loaded with avocado, chicken, and eggs, this salad is great for satiety and hormone support. Skip the bread on the side to reduce carb intake.
- Steel Cut Oatmeal with Pecans and Strawberries
- Nutrition: 370 calories, 14g fat, 2g saturated fat, 170mg sodium, 52g carbs, 7g fiber, 17g sugar, 8g protein
- A gentle breakfast option providing slow-digesting carbs and fiber for stable energy. Consider adding a hard-boiled egg or protein shake for more protein.
- Baja Bowl with Chicken
- Nutrition: 740 calories, 35g fat, 7g saturated fat, 1,470mg sodium, 82g carbs, 14g fiber, 9g sugar, 27g protein
- Flavorful and high in protein, but also high in sodium. Skip the chips and go light on the dressing to reduce the calorie count and maintain a balance of fiber, healthy fats, and lean protein.
Making smart choices when dining out at Panera Bread can help you stay on track with your health and weight management goals. By prioritizing nutrient-dense options and making simple modifications, you can enjoy a delicious meal while supporting your overall well-being.