Macro Options for Panda Express: My 3 Picks & Swaps

Ok… here we go… Panda Express time!

When you are in a calorie deficit or diet phase… nothing is really off-limits. That would be a personal rule if it is. Or maybe that is a dietary need of an intolerance or an allergy. But truly, nothing is off-limits. It is all about how you make something work within the numbers that your body needs.

It wholeheartedly is calories in versus calories out. You may remember this graphic from the blog Diet, Weight Loss, Fat Loss & Calorie Deficit. This truly is it. This is what it takes in order to lose weight. That doesn’t say in it that it has to be from whole foods or it has to be from convenient measures or supplements. The things that you may have to deal with when different measures are taken… lower energy, higher hunger, and maybe the rate of loss changes a little bit due to other hydration manipulation factors like sodium.

But this is really it… you can have Panda Express.

Here’s how I’ve made this work over the course of time and how I guide some of my clients to.

Pick 3 for Panda Express

So here’s the deal… You can have it but again it needs to fit. we each have our own calorie make up that we need to consume each day to match the expenditure we have. And like the graphic shows above…. if we want to be in a weight loss phase, we have to consume less than we are expending. And that is where this strategy comes in. How can we make food outside of the house work?

So let’s try this out… first I have gone through and chosen my pick three. There is no rhyme or reason to why I specifically chose these except for the fact that it sounds good to my tastebuds and it fits in the under 500 kcal framework that I want to put together for my pick three.

And why pick three? I guide my clients that I work with to pick out three different options from each place. You don’t want to go to a specific place and find out that for some reason you’re one option that works is not currently available and then you are left in a sense of urgency to just choose something else. Honestly, there’s nothing wrong with choosing something urgently that you think might work… but the more prepared you can be for different situations, the less that’s up to the uncertainty of it all.

Info on macros from https://www.pandaexpress.com online ordering menu.

Understanding some of the options & possible swaps!

Sometimes… it’s more about how can I change up what I truly want… You can swap things. you can ask for things to be removed. It really is your food your way…. At least most of the time.

Here are some other things that I’ve found as I’ve been making my way through some of the different websites that have already done write ups on Panda Express. Some of them had some really great tips on how to take certain menu items and make them even leaner. It’s not so much about making them less fat or less carbs…. it’s about making this smaller to allow you more from other things within your day. Think Tetris… this is making the blocks work better for you to be able to clear more lines for the day.

Healthier Choices at Panda Express

For a better meal at Panda Express, consider a Panda Bowls, A La Carte items or Panda Cub Meals. Do not be afraid to think outside of the norm when you are working through having something you want and making it fit into your caloric needs.

Note: What is listed below is not considering the macronutrients that make up the calories.

Sides

Best to Moderate

Fried Rice: 520 calories
Chow Mein: 510 calories

Better Side Options

Super Greens: 90 calories
White Steamed Rice: 380 kcal

Chicken Dishes

Better Choices

Potato Chicken: 190 kcal
String Bean Chicken Breast: 210 kcal
Mushroom Chicken: 220 kcal
Grilled Asian Chicken: 275 kcal
Black Pepper Chicken: 280 kcal
Kung Pao Chicken: 290 kcal
Grilled Teriyaki Chicken: 300 kcal
Sweet & Sour Chicken Breast: 300 kcal

Better to Moderate

Teriyaki Chicken: 340 kcal
Asian Chicken: 340 kcal
Honey Sesame Chicken Breast: 340 kcal
SweetFire Chicken Breast: 360 kcal
Orange Chicken: 490 kcal
Hot Orange Chicken: 590 kcal

Beef Dishes

Better Choice

Broccoli Beef: 150 kcal
Black Pepper Angus Steak: 180 kcal

Better to Moderate

Beijing Beef: 480 kcal

Seafood Dishes

Better Choice

Wok-Fried Shrimp: 190 kcal
Steamed Ginger Fish: 200 kcal

Better to Moderate

Honey Walnut Shrimp: 360 kcal
Golden Treasure Shrimp: 360 kcal

Appetizers & More

Apple Pie Roll (1 roll): 150 kcal
Chicken Potstickers (3 pieces): 160 kcal
Cream Cheese Rangoon (3 pieces): 190 kcal
Vegetable Spring Roll (2 rolls): 190 kcal
Chicken Egg Roll (1 roll): 200 kcal

Better Sauce Choice

Sweet & Sour Sauce (1.8 oz): 80 calories, 180mg sodium

Less Healthy Sauce Choices

Mandarin Sauce (1.8 oz): 160 calories, 340mg sodium
Potsticker Sauce (1.9 oz): 45 calories, 1,030mg sodium

Fortune Cookie

32 calories, 8mg sodium

Info from https://panda-express-nutrition.vercel.app and the availability of items differs from location to location.

Making it Work!

Finally… you may remember remember this from seeing it previously posted on my social media accounts, but if not here it is again.

Resource: Making It Work

This allows you a little bit more wiggle room than some of the options that I have provided above. Sometimes it’s nice to just be able to grab one or two things and know what those things are right off the bat. maybe you need to take your kids through the drive-through to feed them and you just want a small cup of chicken noodle soup… and now you can fit. Or maybe you truly just want hashbrowns because you want that crunchy potato flavor…. if you can make it fit, go right ahead!