Macro Options for Panera: My Pick 3 & Swaps
Let’s talk about Panera.
Panera feels like a “healthy” option, but when you take a closer look, some of those bowls and sandwiches can creep up to 900+ calories… fast!!!
But here’s the good news… with a little strategy and a few swaps, you can absolutely enjoy a satisfying Panera bowl without derailing your progress.
Remember… if you’re in a calorie deficit/diet phase, nothing is truly off-limits. Unless you have personal boundaries or specific dietary needs due to allergies or intolerances, it all comes down to how you fit your food within the numbers your body needs.
At the end of the day, weight loss is about calories in vs. calories out.
That’s the foundation.
This graphic says it all… from the Diet, Weight Loss, Fat Loss & Calorie Deficit post. Notice that it doesn’t say your calories have to come from whole foods, meal-prep containers, or supplements.
Can certain food choices affect your energy, hunger levels, or even the rate at which you lose weight? Absolutely.
Things like sodium can play a role in short-term water retention, for example. But the core principle stays the same… your results come down to the balance between intake and expenditure.
But this is really it… you can have Panera.
PS be sure to check out Making it work: Cuisine, Fast Food & Restaurants for other restaurants info like this!
Pick 3 for Panera
Panera is sneaky. It feels healthy. Buuuuuuut depending on your choices, you could either land a high-protein, macro-friendly bowl… or accidentally spend your whole day’s calories on a single sandwich & smoothie combo.
That’s where the strategy comes in. So, here’s what I did… I combed through the Panera’s menu, outsourced some options and came up with my personal “Pick 3.”
Why “Pick 3”?
This is a method I coach clients through. Having three solid, go-to meals from your favorite spots means:
- Less stress when eating out
- Built-in flexibility (in case something’s out or you’re not feeling your usual)
- Fewer impulsive choices that don’t align with your goals
The more prepared you are, the easier it becomes to stay consistent… even when life is busy or spontaneous.
Can you pivot on the spot? Absolutely.
But let’s be real… when you have a backup plan (or two), it feels way less chaotic.
Understanding some of the options & possible swaps!
Sometimes, it’s not about completely avoiding what you truly want… it’s about changing things up to make it work. You can swap ingredients, ask for things to be removed, or adjust portions. It really is your food, your way at least, most of the time.
Here’s what I’ve found while making my way through different websites and resources that break down Panera options. Some of them had great tips on how to tweak certain menu items to make them leaner or more calorie-conscious.
It’s not always about making things “low-fat” or “low-carb”… it’s about adjusting portion sizes or ingredients so you can still enjoy your meal.
Panera lets you build your bowl your way, which is both powerful and overwhelming. Here are a few general rules I use when eating there in a calorie-conscious phase:
Skip or Limit These
Full portions of dressings – Ask for them on the side or go with half.
| Name | Serving Size | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Apple Cider Vinegar BBQ Sauce | 1 portion | 20 | 0 | 5 | 0 |
| Asian Sesame Vinaigrette (Whole) | 3 Tbsp | 100 | 0 | 5 | 8 |
| Balsamic Vinaigrette (Whole) | 3 Tbsp | 110 | 0 | 8 | 8 |
| Caesar Dressing (Whole) | 3 Tbsp | 180 | 1 | 2 | 18 |
| Chipotle Aioli | 1 portion | 100 | 0 | 1 | 11 |
| Garlic Aioli | 1 portion | 110 | 0 | 0 | 12 |
| Green Goddess (Whole) | 3 Tbsp | 90 | 2 | 4 | 7 |
| Hummus | 1 portion | 60 | 2 | 4 | 4.5 |
| Italian Dressing (Whole) | 3 Tbsp | 150 | 0 | 3 | 16 |
| Ranch Dressing (Whole) | 3 Tbsp | 210 | 0 | 3 | 23 |
Smoothies or mac & cheese as a side – Delicious, but can add 300–500 kcal fast.
| Name | Serving Size | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Mac & Cheese | 1 bowl | 960 | 32 | 67 | 64 |
| Mac & Cheese – Bread Bowl | 1 bread bowl | 1150 | 43 | 164 | 36 |
| Bacon Mac & Cheese | 1 bowl | 1060 | 38 | 71 | 71 |
| Bacon Mac & Cheese – Bread Bowl | 1 bread bowl | 1200 | 46 | 165 | 40 |
| Habanero Heat Mac & Cheese | 1 bowl | 930 | 32 | 67 | 58 |
Extra bread – Even the “bread as a side” adds up quickly. But even the choices of bread really matter. Take a look.
| Name | Serving Size | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Artisan Ciabatta | 2 oz | 150 | 6 | 30 | 1.5 |
| Black Pepper Focaccia | 2 oz | 140 | 5 | 26 | 1.5 |
| Classic White Miche | 2 oz | 160 | 6 | 27 | 4 |
| Country Rustic Sourdough | 2 oz | 130 | 5 | 28 | 0 |
| French Baguette | 2 oz | 150 | 5 | 30 | 0 |
| New England Roll | 1 roll | 250 | 9 | 44 | 4.5 |
| Sourdough Bread Bowl | 1 bowl | 670 | 27 | 130 | 4.5 |
| Tomato Basil Miche | 2 oz | 130 | 5 | 27 | 0 |
| Whole Grain Lahvash | 1 lahvash | 170 | 12 | 25 | 4 |
Lean Into These
- Protein boosts – Chicken, turkey, eggs. Yes, you can actually ask for more of these things to be added to your items. Some extra egg whites or an extra piece of chicken… Just ask.
- Greens-heavy salads – Low cal, high volume. Not all salads are “healthy”.
- Soup & sandwich or salad combos – Smaller portions, more balanced. And the type of salad or soup you choose makes a big difference! Granted, these are the numbers for the full portions. But choose wisely.
| Name | Serving Size | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Green Goddess Cobb Salad | 1 salad | 510 | 29 | 22 | 35 |
| Strawberry Poppyseed Chicken Salad | 1 salad | 380 | 32 | 36 | 13 |
| Fuji Apple Chicken Salad | 1 salad | 600 | 33 | 36 | 32 |
| Southwest Caesar Salad with Chicken | 1 salad | 630 | 39 | 34 | 39 |
| Citrus Asian Crunch Salad with Chicken | 1 salad | 650 | 38 | 35 | 40 |
| Italian Market Salad | 1 salad | 680 | 31 | 34 | 48 |
| Ranch Parm BLT Salad | 1 salad | 650 | 28 | 34 | 44 |
| Mediterranean Greens with Grains Salad | 1 salad | 550 | 10 | 43 | 38 |
| Name | Serving Size | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Broccoli Cheddar Soup | 1 bowl | 360 | 13 | 45 | 24 |
| Cream of Chicken & Wild Rice | 1 bowl | 280 | 8 | 40 | 16 |
| Homestyle Chicken Noodle | 1 bowl | 180 | 14 | 19 | 4.5 |
| Bistro French Onion Soup | 1 bowl | 290 | 10 | 33 | 12 |
| Hearty Fireside Chili | 1 bowl | 400 | 27 | 43 | 14 |
SWAP IDEAS:
Swap baguette side for an apple or fruit cup (check out the sides below)
| Name | Serving Size | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Apple | 1 apple | 80 | 0 | 22 | 0 |
| Banana | 1 banana | 90 | 1 | 23 | 0 |
| French Baguette | 2.4 oz (69g) | 180 | 7 | 36 | 0.5 |
| Greek Yogurt with Mixed Berries | 1 parfait | 250 | 16 | 29 | 4.5 |
| Kettle Cooked Potato Chips | 1 package | 150 | 2 | 17 | 9 |
| Pickle Spear | 1 spear | 5 | 0 | 1 | 0 |
| Summer Fruit Cup | 1 container | 60 | 1 | 15 | 0 |
Think of this as macro Tetris. You’re not saying no to carbs or fat, you’re just arranging the blocks in a way that fits your needs for the day.
Making it Work!
Finally… you may have seen this before on my social media, but if not, here’s your reminder.
Resource: Making it work: Cuisine, Fast Food & Restaurants
This gives you a little more wiggle room compared to the specific “Pick 3” options I shared above. Sometimes, it’s just nice to know you can grab one or two simple things and still stay on track… no overthinking required.
Maybe you’re running your kids through the drive-thru or door dashing and you just need something different… if you can make it fit, go right ahead! There’s no limitation here. And this gives you a little bit more to choose from. Allowing your taste buds to roam a little, but also taking into account what it means for your body with the calories and the macro nutrients.
Wrapping It Up
Eating out… especially at spots like Panera… can feel stressful when you’re trying to stay aligned with a macro-based lifestyle. But it doesn’t have to be.
You don’t need to avoid Panera. You just need a plan.
It just takes a little planning and intentionality. Whether you’re using the Pick 3 approach or simply building your bowl with awareness, you’ve got this.
You CAN enjoy what you love, make it fit your goals, and still walk away feeling good… both physically and mentally.
You don’t have to be perfect. You just have to be intentional.
I hope this helps!
With Love, Coach Nik
