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Start your day with a protein-packed breakfast from Panera. The key is to choose sandwiches that feature eggs and lean meats on lower-calorie breads. Here are some top picks:

Bacon, Egg & Cheese on Ciabatta

Customization tip: You can swap the ciabatta for the whole grain bagel flat (if available) or remove the cheese to shave off a few calories and grams of fat, while still getting plenty of protein from the egg and bacon. (Panera also offers this combo on a buttery croissant, which is delicious but slightly higher in calories at 480 kcal for the same 20g protein​, so sticking to ciabatta is the lighter choice.)

Ham, Egg & Cheese on Ciabatta

Customization tip: Ask for no cheese or light cheese on this sandwich. Skipping cheese can save around 40–50 calories, bringing the sandwich closer to ~360 calories while still delivering over 20g of protein from the ham and egg. You won’t miss the cheese if you amp up the flavor with a dash of black pepper or hot sauce (both add virtually no calories).

Steak & Egg on Ciabatta (Steak & Wake)

Customization tip: Request the Steak & Egg sandwich without cheese or sauce (if any) to cut back on fat. The steak and egg provide plenty of flavor and protein on their own. Also, consider adding a cup of coffee or unsweetened tea instead of a sugary latte to keep your breakfast low-calorie and focused on protein.

Avocado, Egg White & Spinach on Sprouted Grain Bagel Flat

Customization tip: Add extra egg whites for more protein and skip the avocados or use half the amount to reduce fat.

For lunch and dinner at Panera, you have a wealth of high-protein, lower-calorie choices – from crisp entrée salads to satisfying sandwiches and wraps. The general strategy is to focus on lean protein (chicken or turkey), plenty of veggies, and go easy on high-calorie extras like heavy dressings, bread bowls, or large cheese portions. Below, we highlight some of the best salads, sandwiches, and wraps that fit our macro-friendly criteria. Each of these items is under 500 calories with at least 20g protein, and we’ll include tips to customize them for even better nutrition.

Asian Sesame Chicken Salad (Whole)

Customization tip: Order the dressing on the side and use just half of it – the Asian sesame vinaigrette is flavorful, so a little goes a long way. Using half the dressing and skipping some of the wonton strips will drop the calories well under 400 while still providing over 30g protein (since the chicken is the main protein source). Also, if you want to cut sugar, note that Panera’s vinaigrette is a reduced-sugar dressing sweetened with stevia, so it’s already fairly light. This salad is a great example of a meal that’s big on volume, big on protein, and relatively low in carbs (only ~27g net carbs).

Fuji Apple Chicken Salad (Whole, modified)

Customization tip: In addition to removing the pecans (which saves ~110 calories), you can ask for light dressing or on the side. The fruit and Gorgonzola cheese in this salad provide plenty of flavor, so using half the dressing easily cuts 50+ calories. This way you get all the crisp, sweet, and savory goodness of the Fuji salad without overshooting your macros. With these tweaks, the Fuji Apple Chicken Salad becomes a lean, protein-packed meal that satisfies that sweet-and-savory craving. (If you don’t mind a slightly higher calorie count, keeping the pecans gives you healthy fats – but the salad will be ~560 calories and 33g protein​. It’s your call, depending on your daily goals.)

Chicken Caesar Wrap

Customization tip: Ask for less dressing inside the wrap, or get the dressing on the side to control how much goes in. Caesar dressing can be calorie-dense, so using about half the usual amount can easily shave off 50–100 calories. Also, skip the croutons (if they’re included) to reduce excess carbs; the wrap already has a nice crunch from lettuce. Another idea: add extra grilled chicken to the wrap (Panera will often let you double the meat for an extra charge) – this can boost the protein well above 40g while keeping calories moderate. Panera’s other wraps are similarly macro-friendly – for example, the Green Goddess Chicken Wrap has ~460 calories and 34g protein​, and the Turkey & Cheddar Wrap about 460 calories and 33g protein. So feel free to pick the flavors you enjoy, knowing they’re all great for your goals.

Bacon Turkey Bravo (Half Sandwich)

Customization tip: Order it without the signature sauce (which is like a smoky mayo); this saves some calories and fat. You can also request extra turkey on the half sandwich for more protein (Panera might charge a bit more, but it’s worth it if you need the protein boost). Additionally, choose an apple or a side salad as your side instead of the default bread or chips – this keeps the overall meal light. For example, a half Bacon Turkey Bravo with an apple on the side makes a well-rounded lunch under 450 calories in total. If you crave a warm sandwich, Panera’s Chipotle Chicken Avocado Melt (half) is another option at ~460 calories and 24g protein– just go easy on the chipotle mayo and cheese to make it more macro-friendly (you could even ask for it open-faced to reduce bread).

Smokehouse BBQ Chicken Sandwich (Half)

Customization tip: This sandwich is pretty good to go as-is (especially as a half portion), but you could ask to hold the cheese to save ~40 calories and a bit of fat. The BBQ chicken and onions have plenty of flavor on their own. Pair this half sandwich with a side of Greek yogurt or an apple to round out your meal with extra protein or fiber without adding many calories.

Don’t forget about Panera’s You Pick Two® option, which lets you combine half portions of salads, sandwiches, or soups. This can be an excellent way to create a high-protein, low-calorie combo. For example, a half Turkey Sandwich + a cup of Ten Vegetable Soup comes out to roughly 360 calories and 25g protein in total​. Or try a half Asian Sesame Chicken Salad + half sandwich for a mix of greens and grains. The Pick Two menu is very flexible – just be mindful to choose the lighter half options (skip creamy soups and heavy mac & cheese to keep calories in check). By mixing and matching, you won’t get bored and you’ll hit your macros with ease.

Sometimes you’re not looking for a full meal, but just a quick snack or something to hold you over. Panera has a few snack-friendly items that are relatively low in calories yet provide some protein – perfect for an afternoon pick-me-up that won’t wreck your diet. While snacks at Panera typically won’t hit 20g of protein on their own (since they’re smaller portions), you can combine them or choose the highest-protein ones to get close. Here are a couple of smart choices:

Tip: You can ask for it without the granola/honey if you want to cut down on added sugar and calories – or have them put the crunchy topping on the side and use just a little. This snack pairs well with a black coffee or unsweetened iced tea for a mid-day boost.

Tip: Sprinkle a little salt and pepper (available at the condiment station) on the eggs, or even ask for a packet of mustard, to add flavor with no extra calories. You could also pair the eggs with an apple or banana (both available as sides for around 80–90 calories each​ – together, a couple of eggs and a piece of fruit make a balanced snack under 250 calories with ~13g protein and some fiber.

Half-Size Portions as Snacks

Tip: Use this hack when you’re on the go and just need a small bite – e.g., a half sandwich or half salad as a “snack” will be more balanced than grabbing chips or a cookie.



Finally, remember that beverages count too – a Skinny latte (made with skim milk) from Panera can provide ~8–10g protein for ~100 calories, which isn’t bad as a drinkable snack. And of course, water, unsweet tea, or black coffee have zero calories and can help fill you up if you just need something to sip on.

Smart Dining Tips for Staying on Track at Panera

While Panera Bread offers many diet-friendly choices, it’s still wise to approach your order with a plan. Here are some tips and tricks to ensure your Panera visit is both enjoyable and aligned with your nutrition goals:

1. Check the Nutrition Calculator: Panera provides detailed nutrition information on their website and in-cafe brochures. Look up the calories and macros of menu items before you order (or use the Panera app). Knowing the protein, carb, and fat content ahead of time lets you make an informed decision and avoid any “hidden” calorie bombs. For example, you might discover that adding avocado or extra dressing racks up calories – info that helps you customize smarter.
2. Choose You Pick Two for Portion Control: As mentioned, the You Pick Two option lets you have smaller portions of entrees. This is perfect for controlling calories because a whole sandwich or salad might be too much for your needs. Combine two protein-rich halves (like soup + half sandwich, or half salad + half sandwich) to create a satisfying meal that’s still calorie-conscious. Splitting items this way naturally keeps portion sizes in check.
3. Load Up on Lean Protein: Make protein the star of your meal. Opt for items with grilled chicken, turkey, or eggs, and feel free to ask for extra protein if available. Panera staff can often add an extra chicken breast to salads or additional turkey to sandwiches. It might cost a little more, but it can easily add 10–15g extra protein for relatively few calories. This is a great way to make any meal more macro-friendly.
4. Be Mindful of Dressings and Sauces: Panera’s dressings (like ranch, Caesar, or poppyseed) and sandwich spreads (like mayo-based sauces) are flavorful but can be high in calories. Order dressings on the side so you control the amount used. Often, using half the packet of dressing is enough taste without all the calories. Similarly, you can request sandwiches without mayo/sauce, or ask for mustard (virtually zero calories) as a replacement. Lighter options like the Asian Sesame dressing are better choices than creamier ones (e.g., BBQ ranch).
5. Swap the Sides: By default, Panera serves a side with most meals – usually a baguette, chips, or an apple. Choose the apple or request a banana instead of bread or chips to save a lot of calories. The baguette side, while delicious, is ~180 extra calories with only ~7g protein (not the best macro ratio). An apple is only ~80 calories, adds fiber, and zero fat. It’s a simple swap that keeps your meal lighter. If you really want the bread, consider saving it for later or only eating half.
6. Go for Broth-Based Soups: If you’re adding a soup, know that broth-based soups (like Chicken Noodle or Ten Vegetable) are much lower in calories than creamy soups (like Broccoli Cheddar). They also often have a decent amount of protein especially if there’s chicken or turkey in them. For example, a bowl of Chicken Noodle Soup is about 180 calories and loaded with protein and veggies, whereas Broccoli Cheddar soup is higher in fat and only offers ~13g protein for 360 calories. Choose accordingly to keep your meal macro-friendly.
7. Mind the Bakery Temptations: Walking into Panera, you’re greeted with a display of bagels, cookies, and pastries. While an occasional treat is fine, try not to impulse-add a pastry if your goal is a macro-balanced meal. Most of those goodies are high in sugar/fat and low in protein (a chocolate chip cookie is ~390 calories with only 5g protein). If you really want something sweet, consider the Petite Chocolate Chipper cookie (100 calories) or even a cup of fruit. Or plan ahead and fit the treat into your day’s calorie budget if possible, but be aware it won’t help your protein goals.
8. Customize Your Order: Don’t be shy about customizing – Panera is used to it! You can ask for things like “no croutons on my salad,” “extra spinach please,” or “can I have whole grain bread instead of white?” These tweaks can make a good item even better for you. For instance, swapping to whole grain bread can add a bit more fiber and protein. Removing croutons or tortilla strips eliminates empty carbs. Little changes add up.
9. Stay Hydrated and Caffeinated Smartly: If you need a caffeine fix, opt for coffee or tea without too much sugar. Panera’s Charged Lemonades and flavored smoothies sound enticing but can pack 300–400+ calories of mostly sugar. Stick with unsweetened iced tea (0 cal) and add a lemon slice for flavor, or get coffee with skim milk. This way, your calories are saved for food that will actually keep you full.
10. Enjoy Mindfully: Lastly, enjoy your meal slowly and mindfully. Panera’s environment is great for sitting and savoring. When you eat slowly, you give your body time to register fullness, which helps prevent overeating. Savor the flavors of the high-protein foods you chose, knowing that you’re nourishing your body and staying on track!

Wrap-Up

Panera Bread can absolutely fit into a healthy, macro-conscious eating plan. By selecting menu items strategically – like grilled chicken salads, lean breakfast sandwiches, and protein-rich wraps – you can indulge in delicious food while meeting your protein goals and keeping calories in check. The key is to utilize the customization options (hold that cheese or dressing when needed, pick smaller portions, and emphasize protein).

Panera’s commitment to fresh ingredients means you’re getting quality nutrients, and their readily available nutrition info makes tracking your macros straightforward. So next time you find yourself at Panera, you can order with confidence: whether it’s a hearty Asian Sesame Chicken Salad or a quick Greek yogurt parfait, you’ll be able to enjoy your meal and stay on track with your fitness journey. If this is something you need help with and you find you need more accountability, let's talk! Happy dining, and here’s to crushing your health goals one delicious Panera meal at a time!