Panera High-Protein Options for Athletes
It can be helpful for athletes to have ideas for menu items at restaurants that can support them with meeting their protein needs.
Panera Bread® is a restaurant that many athletes and athletic teams frequently visit for a quick meal. Thus, knowing high-protein options for athletes at Panera can be of help.
Let’s take a look at the nutrition needs of athletes. Then we will explore the Panera menu for high-protein options that athletes can enjoy as part of their sports nutrition meal plan.
Protein Needs of Athletes
Including lean protein in the diet is important for athletes. Protein has many essential roles in the body. Consuming adequate protein is necessary for supporting athletes with building and repairing lean muscle mass.
To get the most benefit from protein intake, athletes are encouraged to consume protein throughout the day with several meals and snacks. Athletes should aim to consume ~0.25-0.3 grams of protein per kg of body weight at each eating occasion (1, 2).
As a general guide, athletes should plan to eat ~25-30 grams of protein at each meal/snack. In addition, athletes should also include protein in their post-workout meal to support their recovery nutrition needs.
As a reminder, eating protein alone will not result in muscle gain. Protein intake must be combined with a well-planned strength and conditioning program to promote muscle growth.
Building a Healthy Meal
In addition to protein, athletes looking to build a healthy meal at restaurants should focus on including foods that provide a good source of carbohydrates and provides healthy, unsaturated fats.
With the meal, athletes should also include a nutritious beverage, such as water, low-fat milk, or 100% fruit/vegetable juice, to support their hydration needs.
What is Panera Bread?
Panera Bread® is a fast casual restaurant with locations throughout the United States and Canada.
The restaurant offers a variety of freshly baked breads, bagels, and pastries, along with a café menu featuring salads, soups, sandwiches, and bowls.
Panera focuses on providing menu items that use healthy, high-quality ingredients. In addition, Panera is committed to protecting the planet and reducing environmental impact.
Panera has partnered with the World Resources Institute (WRI) on its Coolfood program and labels low carbon entrees on their menu.
Panera High Protein Options for Athletes
Let’s now explore the Panera menu for high-protein items athletes can enjoy with their meals.
All the nutrition information included in this article comes from the Panera Bread® website. Menu options and nutrition information may change as products are updated. For the most current nutrition information, refer to the Panera Bread website.
A Note on Sodium in Panera Menu Items
It is important to note that many of the Panera menu options discussed below are also high in sodium. In general, consuming sodium in the diet can help athletes with replacing the sodium lost in sweat.
However, athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.
Panera High Protein Breakfast Options
Panera offers several options at breakfast that can help athletes with meeting their protein needs.
Athletes may consider ordering two menu items or a beverage containing protein to create a healthy breakfast that provides the energy and protein needed for the upcoming day.
Panera’s Garden Avo & Egg White Sandwich
The Garden Avo & Egg White breakfast sandwich is a great option for athletes to enjoy at breakfast.
The breakfast sandwich includes egg whites, white cheddar, fresh avocado, and tomatoes served on a multigrain bagel flat.
- Garden Avo & Egg White Sandwich: 19 grams protein
The avocado adds healthy, unsaturated fats, as well as fiber, vitamins, and minerals to the breakfast sandwich.
Athletes looking to increase the protein content of the sandwich can order an additional serving of egg whites (6 grams of protein) on the sandwich.
This breakfast sandwich contains less saturated fat and is a healthier choice than Panera’s breakfast sandwiches that include bacon or sausage.
Hard-Boiled Eggs
Panera offers hard-boiled eggs as a side item that individuals can order to enjoy with their meal.
A serving of 2 hard-boiled eggs provides 13 grams of high-quality protein. A high-quality protein provides all of the essential amino acids that our bodies cannot produce. The body can efficiently utilize high-quality proteins to build muscle in the body (1).
In addition to protein, eggs contain choline, which is important for cognitive function. Eggs also provide selenium, riboflavin, Vitamin K, and antioxidants (1).
Athletes looking to increase the protein content of their breakfast can enjoy a side of hard-boiled eggs for a nutritious addition to their meal.
- Hard-Boiled Eggs: 13 grams protein
Greek Yogurt with Mixed Berries Parfait
Another great high-protein breakfast option at Panera is the Greek yogurt with mixed berries parfait. The parfait includes a base of Greek yogurt topped with fresh strawberries and blueberries, as well as granola made with whole grain oats.
The parfait is a great option to order as a side with your meal or to order to-go and enjoy later in the day as a healthy snack.
- Greek Yogurt with Mixed Berries Parfait: 16 grams protein
Beverages Providing Protein at Panera
Another great way to add protein to your breakfast at Panera is with a nutritious beverage.
Panera offers a variety of fruit smoothies that are made with Greek yogurt and contain protein.
- Mango Smoothie with Greek Yogurt (16 fl oz): 13 grams protein
- Strawberry Smoothie with Greek Yogurt (16 fl oz): 12 grams protein
- Strawberry Banana Smoothie with Greek Yogurt (16 fl oz): 7 grams protein
Athletes can also order Horizon® Organic reduced-fat milk or reduced-fat chocolate milk with their meal. Each 8 fl oz container of milk provides 8 grams of protein.
Similar to eggs, milk is a source of high-quality protein. Milk also provides 13 essential vitamins and minerals that are important for an athlete’s health.
Panera High Protein Sandwiches
Panera offers several sandwich options that provide a good source of protein. With the sandwich, athletes should select a healthy side, such as a fresh fruit cup, apple, banana, or Greek yogurt parfait.
When ordering the sandwich, athletes should request the dressing or sauce (i.e., mayonnaise, aioli, signature sauce) be served on the side. This allows the athlete to control the amount of the dressing/sauce added to their sandwich.
Sandwich options at Panera that provide a good source of protein and ≤10 grams of saturated fat include:
- Spicy Buffalo Chicken Melt on Baguette: 52 grams protein
- Smokehouse BBQ Chicken on Ciabatta: 49 grams protein
- Toasted Frontega Chicken®: 45 grams protein
- Tuna Salad on Sourdough: 24 grams protein
*Protein content listed above is for the whole sandwich.
Panera High-Protein Greens with Grains Salads
Panera offers several greens with grains salads on their menu that feature a whole grain farro and rice blend along with fresh vegetables.
The greens with grains salads can be ordered with chicken, which adds a good source of high-quality protein to the salad.
Athletes can consider enjoying the following greens with grains salad options to help meet their protein needs:
- Balsamic Chicken Greens with Grains: 36 grams protein
- Mediterranean Chicken Greens with Grains: 34 grams protein
Homestyle Chicken Noodle Soup
The homestyle chicken noodle soup served at Panera can also be a way for athletes to add protein to their meals.
The soup is made with white-meat chicken and egg noodles, providing 14 grams of protein per bowl.
Athletes looking for a high carbohydrate post-game meal that contains lean protein can order the homestyle chicken noodle soup served in a bread bowl.
This meal option provides 142 grams of carbohydrates and 36 grams of protein. It is also high in sodium, which can help athletes with replacing sodium sweat losses.
- Homestyle Chicken Noodle Soup (bowl): 14 grams protein
- Homestyle Chicken Noodle Soup (bread bowl): 36 grams protein
Note: Athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.
Panera High Protein Salads and You Pick Two® Options
In addition to sandwiches and bowls, Panera offers a variety of fresh salads that athletes can enjoy as healthy additions to their meals.
Their unique salad blends contain a variety of fresh fruits and vegetables, lean proteins, nuts, and seeds.
The following salads at Panera provide a good source of protein and ≤ 6 grams of saturated fat:
- Fuji Apple Salad with Chicken: 30 grams protein
- Strawberry Poppyseed Chicken Salad: 29 grams protein
- Green Goddess Chicken Cobb Salad: 40 grams protein
*Protein content listed above is for the whole salad.
You Pick Two®
On days when athletes are training or competing, a salad alone will likely not provide enough carbohydrates to fuel their activity.
However, Panera offers a “You Pick Two®” menu option that allows individuals to pair together two menu items, including: half-salad, half-sandwich, or a cup of soup or mac.
The “You Pick Two®” menu item can be a great option for athletes. Athletes can pair together two of the high-protein salads, sandwiches, or soups discussed above to create a nutritious meal.
By mixing up the selections, athletes can enjoy a different meal combination each time they visit Panera.
My personal favorites include the Mediterranean Chicken Greens with Grains and the Tuna Salad Sandwich, which makes for a nutritious lunch.
Panera High Protein Options for Athletes
You are now set with a variety of high-protein menu ideas that athletes can order at Panera.
For additional high-protein ideas for athletes at restaurants check out my recent blog on building a high-protein Chipotle bowl.
Join the Nutrition By Mandy Email List & Get a Free Healthy Eating Out Guide for Athletes
Click HERE to join the Nutrition By Mandy e-mail list. When you join you will receive a free Healthy Eating Out Guide for Athletes.
About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.