Everyone’s Favorite Panera Bread Sandwiches
When you look at the Panera bread lunch menu, you have to remember that not everything is what it seems to be. Just because a sandwich appears healthy with its combination of vegetables (e.g. lettuce, onions and tomatoes) and lean meat (e.g., turkey) does not necessarily mean that it is the healthiest option. You have to look deeper into the ingredients – from the bread to the dressing – to get a fuller and clearer picture of what it has to offer, health-wise.
We recommend that you use the nutritional information available in the restaurant’s menu board, if available, to determine which food items are better for your health. For example, the dish with the lowest calories may be packed with sodium while the meal with the highest calories may be full of vitamins, minerals, dietary fiber, and proteins.
If you are confused about calorie counting, you will love our list of the top five healthy choices in the Panera bread lunch menu. You won’t break your budget either because of their comparatively affordable prices.
Roasted Turkey & Avocado BLT on Sourdough (Whole)
You will find the entire sandwich a delectable combination of all-natural roasted turkey complemented by Applewood-smoked bacon, tomato, lettuce and avocado on freshly-baked sourdough with reduced-fat olive oil mayo for dressing. Your palate will immediately pick up on the soft and juicy roasted turkey, crisp thin bacon, crunchy lettuce, and juicy tomatoes.
With 510 calories, 16 grams fat, 960 mg sodium, and 37 grams fat, this is a great sandwich for your weight loss plan. Just make sure to stay off the beverages to limit your calorie intake to the recommended 2,000 calories per day.
Mediterranean Veggie Sandwich On Tomato Basil
For every whole sandwich, you will get 570 calories, 12 grams fat, 20 grams proteins, and 1,430 mg sodium. The high sodium content may be off putting but it should not, mainly because its combination of juicy tomatoes, sweet onions, and crunchy cucumbers with hummus and feta cheese more than makes up for it.
Besides, you can consider this sandwich as your equivalent of being on a Mediterranean diet. According to a study published in the New England Journal of Medicine, the Mediterranean diet protects against chronic degenerative diseases (e.g., diabetes), prevents strokes and heart attacks, and reduces the risks for mental health illnesses (e.g., Alzheimer’s).
Bacon Turkey Bravo on XL Tomato Basil Loaf Sandwich
If you were to make your own version of this sandwich, you would start with tomato basil bread that serves as the base. Your next step is to stack up several mouthwatering ingredients, namely, moist and flavorful smoked turkey breast, smoked Gouda cheese, crunchy bacon strips, crispy lettuce, and scrumptious fresh tomatoes, followed by your choice of sauce.
Or just order it from Panera since its signature sauce cannot be copied no matter what you do. Your palate will love the slightly creamy and sweet, yet tangy, sauce while the salt and pepper bring all the ingredients together.
Tuna Salad Sandwich On Honey Wheat
Don’t hesitate about ordering this sandwich because tuna contains rich amounts of DHA, an essential fatty acid proven to prevent abdominal fat cells from increasing in size. The bottom line: tuna is a great protein.
With just 510 calories, 16 grams fat, and 28 grams protein, your healthy eating plan will not be jeopardized with an occasional treat, too. Just make sure to make it so since its sodium content – 1,100 mg – can be a cause for concern.
Tomato Mozzarella Flatbread
If you are looking for the goodness of a sandwich without the high calorie content, this is the best choice for you. The Tomato Mozzarella Flatbread only has 330 calories, 18 grams fat, and 460 mg sodium which means you can have a satisfying meal without the guilt.
You may customize your flatbread with chicken or roasted turkey, which will add extra protein. Your body will appreciate the fresh, fiber-rich vegetables and the calcium-rich mozzarella, too. Indeed, when dining out, making a conscious choice in what you will eat will work to your benefit in the long run.