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High-Protein Panera Meals for Healthy Weight Loss

Looking for high-protein Panera meals for healthy weight loss? You’re in the right place. Eating out doesn’t have to derail your progress, especially when you know what to order.

Whether you’re in a rush between meetings or grabbing dinner on the go, Panera has options that are high in protein, moderate in calories, and satisfying.

This guide makes it easy to spot the meals that will help you stay full, curb cravings, and stick to your goals, without feeling restricted.

Panera Meals for Weight Loss

Eating out can be part of your weight loss plan. At Panera, you can find high-protein, moderate-calorie options that are satisfying and support your goals.

Breakfast

Four Panera breakfast sandwiches with calorie and protein counts.
  • Ciabatta Bacon, Egg & Cheese – 430 calories, 22g protein
  • Ciabatta Ham, Egg & Cheese – 410 calories, 25g protein
  • Garden Avocado & Egg White – 340 calories, 19g protein
  • Ciabatta Egg & Cheese – 380 calories, 20g protein

Tip: Choose egg-based sandwiches for a filling and protein-rich start to your day.

Full-Size Meals

Panera salads, soups, and sandwiches with calorie and protein info.
  • Asian Sesame Chicken Salad (full) – 450 calories, 35g protein
  • Hearty Chili (bowl) – 410 calories, 19g protein
  • Broccoli Cheddar Soup (bowl) – 360 calories, 13g protein
  • Tuna Salad Sandwich (whole) – 550 calories, 24g protein

Tip: Pair a full salad or chili with water or fruit for a balanced, satisfying meal.

“You Pick 2”

Panera "You Pick 2" options with calorie and protein info for soups, salads, and sandwiches

Soups (cup):

  • Broccoli Cheddar – 240 calories, 8g protein
  • Hearty Fireside Chili – 270 calories, 13g protein
  • Chicken Noodle – 120 calories, 10g protein

Salads (half):

  • Green Goddess Chicken Cobb – 250 calories, 21g protein
  • Asian Sesame Chicken – 220 calories, 17g protein
  • Caesar Salad with Chicken – 270 calories, 19g protein

Sammies (half):

  • Toasted Frontega Chicken – 390 calories, 23g protein
  • Smokehouse BBQ Chicken – 370 calories, 25g protein
  • Turkey & Cheddar – 410 calories, 21g protein

Tip: Mix and match a high-protein soup or salad with a lighter sandwich for variety and balance.

General Tips for Panera Meals

Visual tips for ordering leaner meals at Panera
  • Add extra chicken, bacon, or ham for more protein
  • Ask for light dressing, no wontons, or croutons
  • Double your protein on any item
  • Choose half sandwiches to save calories
  • Swap high-calorie bagels for a multigrain flat (180 cals)
  • Opt for lower calorie breads (130 cals per slice)
  • Choose apple (80 cals) or fruit cup (60 cals) as your side

My Order

Broccoli cheddar soup and Cobb salad on a tray with calorie and protein info
  • “You Pick 2” combo
    • Broccoli Cheddar Soup (cup)
    • Half Green Goddess Chicken Cobb Salad
    • 490 calories, 29g protein

The Benefits of High-Protein Meals

Protein helps you feel full longer, supports muscle maintenance, and curbs cravings. Choosing meals with 20-30g of protein keeps you satisfied and prevents overeating later. These meals are realistic for eating out while still supporting your goals.

High Protein @ Panera

You don’t have to give up eating out to lose weight. With these high-protein Panera meals, you can enjoy your food, stay full, and feel in control. Use this guide to build realistic habits that last.

Grab my Free Eating Out Guide to make your next meal out even easier.

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