Updated Panera Bread Survival Guide (2015)

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Panera Bread Survival GuidePanera Bread has undergone a bunch of changes recently, from pledging to ditch a slew of artificial additives (yay!) to quietly phasing out its hidden Power menu (boo!). And since we love the chain as much as you do, we've updated our survival guide to reflect the latest menu options -- complete with some HG special orders! Check it out...


Panera Survival Guide: Still Powerful

The full-on Power menu may be a thing of the past, but the power lives on in these individual items... 

Power Almond Quinoa Oatmeal
1 order: 290 calories, 6g fat, 220mg sodium, 51g carbs, 9g fiber, 7g sugars, 8g protein -- PointsPlus® value 7*

Talk about a power couple: steel-cut oats and quinoa! The duo is all dressed all up with cinnamon, honey, and almonds. If you like, trade the honey for no-calorie sweetener -- that'll save you about 20 calories and 5 grams of sugar. Spoon, please…

Avocado or Turkey Sausage Egg White & Spinach Breakfast Power Sandwich without the top half of the Bagel Flat
1 sandwich with half a Bagel Flat: 285 calories, 10.25 - 12.25g fat, 480 - 630mg sodium, 26 - 28g carbs, 1.5g - 3.5g fiber, 2 - 3g sugars, 8 - 12g protein -- PointsPlus® value 6 - 7*   

Both meat avoiders and carnivores can enjoy this morning meal... sure to keep you satisfied 'til lunchtime! Ditching the top half of that Bagel Flat saves you 24 grams of carbs and over 100 calories (not to mention a bunch of sodium). Awesome! 

Ham, Egg & Cheese Breakfast Power Sandwich
1 sandwich: 340 calories, 15g fat, 920mg sodium, 31g carbs, 4g fiber, 3g sugars, 16g protein -- PointsPlus® value 8*

A real whole egg, lean ham, and white cheddar on whole-grain bread. WIN. Leave off the top bread slice to get the calorie count under 300...

Power Smoothies
1 smoothie: 200 - 210 calories, 0g fat, 30 - 75mg sodium, 34 - 51g carbs, 2g fiber, 30 - 47g sugars, 2 - 14g protein -- PointsPlus® value 5 - 6* 

The protein-packed pick is the Superfruit Power Smoothie with Ginseng: fat-free Greek yogurt, pomegranate, blueberry, and more. The other Power option is the Green Passion Power Smoothie: a peach-mango base with spinach blended in. FYI: Both of these are lighter than the Low-Fat Smoothies on the menu. Good to know...

Power Kale Caesar Salad with Chicken without the Parmesan crisps
1 salad without Parmesan crisps: 370 calories, 24g fat, 570mg sodium, 9g carbs, 2g fiber, 2g sugars, 29g protein -- PointsPlus® value 10*

By passing on the Parm crisps, you save 150 calories and 10 grams of fat. Fab! Wanna save even more? Trade out that Caesar dressing. We know, we know... It's not a Caesar Salad without Caesar dressing. But Panera has several tasty reduced-cal dressings, and the Caesar just ain't one of 'em. By skipping it, you'd shave off 160 calories and 16 grams of fat. So enjoy this kale-tastic, protein-loaded salad with a side of low-fat Thai chili vinaigrette (best bet), Asian sesame vinaigrette (not bad), or reduced-fat balsamic vinaigrette (use sparingly). Then dip, don't pour!  

Panera Survival Guide: Fresh & Fruity

Steel Cut Oatmeal with Strawberries & Pecans or Blueberries & Granola without cinnamon crunch topping 
1 order without cinnamon crunch topping: 290 - 300 calories, 9 - 14g fat, 160 - 170mg sodium, 37 - 48g carbs, 8 - 9g fiber, 3 - 9g sugars, 6 - 7g protein -- PointsPlus® value 7 - 8*  

Either of these berry-licious oatmeal bowls will keep you fully satisfied... Just look at all that fiber! That topping is pretty much pure sugar -- you're better off without it. 

Strawberry Granola Parfait

1 parfait: 310 calories, 11g fat, 100mg sodium, 43g carbs, 3g fiber, 30g sugars, 9g protein -- PointsPlus® value 8*

We love a good fruit 'n low-fat yogurt combo! If the stats on this are a little high for you, leave off some of the maple butter pecan granola -- that stuff contributes 180 calories and 10 grams of fat. 

Summer Fruit Cup
1 cup: 60 calories, 0g fat, 10mg sodium, 15g carbs, 2g fiber, 9g sugars, 1g protein -- PointsPlus® value 0*

The perfect snack or meal addition. Who doesn't love a fruit cup? This one's got fresh strawberries, pineapple, cantaloupe, and blueberries. Mmmmm...

Panera Survival Guide: Best in BagelsSprouted Grain Bagel Flat
1 bagel flat: 230 calories, 1.5g fat, 340mg sodium, 48g carbs, 3g fiber, 4g sugars, 8g protein -- PointsPlus® value 6*

The top bagel pick, this is made with a blend of grains and topped with rolled oats. Stick to just a bit of reduced-fat cream cheese -- there are so many flavors, each with 60 - 80 calories per ounce. HG heads up: The little cups they give you hold two ounces.

Panera Survival Guide: Soup 'n Salad

Low-Fat Soups
1 cup: 80 - 150 calories, 1 - 3.5g fat, 560 - 960mg sodium, 14 - 28g carbs, 1 - 8g fiber, 0 - 4g sugars, 3 - 13g protein -- PointsPlus® value 2 - 4*

So many delicious picks! Choose from Lemon Chicken Orzo, All-Natural Chicken Noodle (the lowest in calories and HG favorite), Vegetarian Black Bean, or Vegetarian Garden Vegetable Soup with Pesto (the lowest in sodium and highest in fiber). Prefer the large bowl? Increase the above numbers by 50 percent to get a rough idea of the stats.

Broth Bowls
1 bowl: 360 - 390 calories, 9 - 12g fat, 1,290 - 1,370mg sodium, 46 - 52g carbs, 3 - 8g fiber, 4 - 6g sugars, 17 - 33g protein -- PointsPlus® value 9 - 10*

Yes, the sodium count on these meals is way up there, but we can't not mention 'em; if you're watching your sodium, just skip ahead to the next pick. Still reading? Here's the deal... These are super-special soba noodle bowls (with chicken or edamame) and lentil quinoa bowls (with chicken or a hard-boiled egg). Each one is served in a yummy soy-miso broth with flavorful veggies. Slurp, slurp! 

Strawberry Poppyseed & Chicken Salad
1 whole salad with dressing: 350 calories, 13g fat, 300mg sodium, 32g carbs, 6g fiber, 21g sugars, 29g protein -- PointsPlus® value 9*

This is a seasonal option, but it's so popular that it comes back pretty much every summer. And thank goodness! Full of berries, pineapple, mandarin oranges, and pecans, it ROCKS. Big ups to that fat-free poppyseed dressing…

Classic with Chicken Salad
1 whole salad with dressing: 300 calories, 13g fat, 320mg sodium, 20g carbs, 3g fiber, 13g sugars, 27g protein -- PointsPlus® value 8*

Classic = simple. This thing is basic in a good way, with just fresh veggies, chicken breast, and a reduced-fat balsamic vinaigrette. The lunchtime equivalent of nice jeans and a crisp white shirt.

Asian Sesame Chicken Salad
1 whole salad with dressing: 400 calories, 20g fat, 520mg sodium, 25g carbs, 5g fiber, 5g sugars, 31g protein -- PointsPlus® value 10*

Our top tips to ditch excess calories and fat grams? Trade the Asian sesame vinaigrette for the equally fitting low-fat Thai chili vinaigrette -- that'll bring this down to 360 calories and 13.5g fat (PointsPlus® value 9*). And ditch the wonton strips; this salad has plenty of crunch without 'em, thanks to those almonds! 

BBQ Chicken Salad without dressing

1 whole salad without dressing: 310 calories, 8g fat, 360mg sodium, 29g carbs, 5g fiber, 11g sugars, 30g protein -- PointsPlus® value 8*

We love a good BBQ chicken dish. Ordered as is, this salad has both BBQ sauce and BBQ ranch dressing... so not necessary! Especially considering that dressing would add 140 calories and a dozen grams of fat. Also on the expendable list? The frizzled (read: fried) onions. You've still got roasted corn and tasty black beans!

Panera Survival Guide: The Sandwich Scenario

Flatbread Sandwiches
1 flatbread sandwich: 310 - 370 calories, 11 - 17g fat, 460 - 930mg sodium, 34 - 40g carbs, 2 - 3g fiber, 5 - 8g sugars, 8 - 12g protein -- PointsPlus® value 7 - 9*

Check out these flat, folded items! In BBQ Chicken, Mediterranean Chicken, and Tomato Mozzarella, these have lower calorie counts than any of the conventional full-sized sandwiches at Panera. The lightest in this trio is the Mediterranean Chicken. 

When it comes to the regular sandwiches? Go with the "You Pick Two" menu! Pair half a sandwich with a smart cup of soup or a half order of one of the salads above. Your best bets? The Smoked Turkey Breast Sandwich (220 calories, 2g fat, PointsPlus® value 6*), the Roasted Turkey & Avocado BLT (250 calories, 9g fat, PointsPlus® value 6*), or the Mediterranean Veggie Sandwich (280 calories, 6g fat, PointsPlus® value 7*).

Panera Survival Guide: Sweet TreatPetite Chocolate Chipper
1 cookie: 100 calories, 5g fat, 75mg sodium, 14g carbs, 1g fiber, 8g sugars, 1g protein -- PointsPlus® value 3*

When your sweet tooth hits, this is what to reach for -- a perfect li'l 100-calorie cookie. Thank goodness…


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Ready to celebrate? Today, June 12th, is National Peanut Butter Cookie Day. A batch of Monstrously Delicious Monster Softies can be yours... Only 179 calories each!

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

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