What to Eat a Panera for Weight Loss | Low Calorie Options

Written by Hannah Abdulla, RD

Avocado, Egg White, Spinach & Cheese on Sprouted Grain Bagel Flat

We love this as an option when trying to keep it light in the morning. With only 350 calories this is a great low calorie breakfast option. It also has a pretty good amount of protein (19 grams) and some heart healthy fats coming from the avocado. Pro tip: add a side of fruit

 
 

Four Cheese Souffle and Skim Milk Latte

The souffles at Panera are pretty tasty, but the protein amount is what we would typically like to eat for a snack rather than a meal. When we order the souffle for a meal we like to order a skim milk latte along with it. The milk from the latte will add extra protein to your meal which will bring the protein quantity to around 25 grams for the souffle and latte combined. 

 
 

The Pick Two Lunch

When we go to lunch at Panera we almost always choose the pick two lunch option, how could you not?! We do understand this meal provides you with so many options that it can feel quite overwhelming. We recommend going into it with MyPlate in mind- grain, produce, protein. Below are a few of our favorite picks. 

  • Napa Chicken Salad Sandwich on Wheat & Strawberry Poppyseed Salad with Chicken

  • Broccoli Cheddar Soup & Caesar with Chicken

  • Smokehouse BBQ Chicken Sandwich & Green Goddess Salad

 
 

Asian Sesame Chicken Salad and Petite Chocolate Chip Cookie

We typically recommend around 30 grams of protein for meals and the full version of this salad has 29 grams which is perfect! Not only is the protein quantity great, but you will also get approximately 1.5-2 servings of produce with this salad. Pro tip: If you opt for one of the petite cookies, we recommend selecting an apple as a side rather than the baguette. 

 

Interested in more guides to low-calorie options at chain restaurants? Check out this link to learn more about The Millennial Nutritionist’s services where you can gain access to more advice on navigating low-calorie options at restaurants and general weight-loss guidance from nutrition professionals!

 
NutritionVanessa Carrillo