Smart menu swaps and simple meal prep tips for feeling good.
Let’s take a walk down memory lane. Picture it: a steaming bread bowl filled with Panera Bread’s wild rice chicken soup. Childhood bliss, right? I used to love it. But oh, if only my body could handle what it could then.
As a health coach, I always remind my clients that healthful choices don’t mean eating at home 100% of the time. To me (and my clients), meal prep includes knowing how to read a menu. Life happens. You’re going to eat out, go on vacation, and celebrate with friends over food. The goal is to learn how to navigate it all. Yes, even at places like Panera Bread. Whether it’s a quick solo lunch, a family dinner, or just convenience calling your name, you can still find balance and feel good about your choices.
Panera is known for its baked goods like muffins, cookies, brownies, and of course, those famous sourdough bread bowls. But here’s something to keep in mind. One sourdough bread bowl packs 130 grams of carbs and only 4 grams of fiber. That’s the carb equivalent of about nine slices of bread. Refined grains, like those used in many of Panera’s breads, are high glycemic, meaning they can spike your blood sugar quickly. And those spikes? Not our friend. They lead to increased cravings, energy crashes, and over time, can affect metabolic health. That doesn’t mean you have to avoid Panera altogether. It just means being strategic with your choices and finding your healthier options.
Salads are a great place to start. Panera Bread goes beyond the typical iceberg than most fast-casual spots, think arugula, kale, romaine, and even a veggie power blend made with green cabbage, chopped broccoli, and kale. Cruciferous veggies for the win! When ordering, keep a few things in mind. Watch for added sugars in the dressings, since many of Panera’s dressings are made with soybean oil, which is high in Omega-6 fats. A better option is to ask for olive oil and lemon wedges instead. They’re always available, and they help you stick to your balance goals.
Now, let’s talk about protein. Panera goes beyond chicken, offering tofu, edamame, and even hard-boiled eggs. Remember, lean proteins and fiber (hello, veggies) are the foundation for balanced blood sugar. I always say, protein and fiber at every meal make removing fat no big deal.
When it comes to sandwiches, the Mediterranean Veggie sandwich may sound like the healthiest choice, but it still has 105 grams of carbs with only 7 grams of fiber. That’s a lot of refined grains. Here’s a pro tip: order any sandwich on lettuce instead of bread. Yes, they’ll do it! Try the Chicken Avocado Melt or the Frontega Chicken, and ask for the sauce on the side so you can control the amount. For my plant-based friends, add tofu, edamame, or extra veggies to a lettuce wrap or salad for a satisfying meal.
If you’ve browsed the menu, you’ve likely noticed Panera’s grain bowls. The name sounds healthy, and they can be, sort of. These are made with brown rice or quinoa, which are better than white rice or pasta, but portion size matters. Even healthy grains in large amounts can spike blood sugar if there’s too much of them. My tip is to ask for less rice and more veggies. Better yet, swap the grains for greens altogether. That’s an option too! Build your bowl like a salad for a meal that’s filling, flavorful, and supports steady energy.
Craving something warm? The Turkey Chili (when in season) is a solid choice with 14 grams of protein and 9 grams of fiber per cup. I also like the 10 vegetable soup, especially when paired with a protein-packed salad. And don’t forget the sides! Instead of the baguette, choose an apple or the tomato cucumber salad to add some freshness and balance to your plate.
Let’s not forget about drinks. Remember those “supercharged lemonades” from Panera that made headlines for being dangerously caffeinated? Skip those. Stick with water, unsweetened tea, or black coffee. High-sugar, high-caffeine drinks may sound fun but won’t support your health, metabolism, or energy in the long run.
Here’s the thing. You can find something to eat anywhere. It’s all about how you look at the menu. I often say a menu is simply a list of ingredients, and once you know what’s in the kitchen, you can mix and match to fit your goals and taste buds.
So next time you’re at Panera Bread, skip the bread bowl nostalgia and go for options that fuel your body and your day. Lettuce-wrapped sandwiches, power blend salads, and customizable bowls are all on the table. You’ve got this. You’re prepared. You’re balanced. And yes, you’re still meal prepped, even when eating out.