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Got Diabetes? Get Fed on the Run:

Your Guide to Eating at Panera Bread, Au Bon Pain and or PRET!

by Courtney Darsa, RDN, CDN

 

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Navigating diabetes and eating out can make your head spin. We have taken the time out of the equation and given you 3 days worth of consistent carbohydrate meal options at three of our favorite fast/casual food spots: Panera, PRET, and Au Bon Pain.

 

Breakfast, lunch, and dinner are based on 3-4 carbohydrate servings per meal or 45-60 g carbohydrate and snacks are based on 1-2 carbohydrate servings per meal or 15-30 g carbohydrate per snack.

 

Panera Bread PRET Au Bon Pain
Breakfast French Croissant + plain Greek yogurt + fruit cup = 55-60 g carb

 

Steel cut oatmeal with strawberries and pecans = 50-55 g carb

 

 

Cranberry orange scone   + egg and spinach pot = 50-55 g carb

 

Five grain oatmeal + raw almonds = 60-65 g carb

 

2 egg and cheese on plain bagel = 50-55 g carb

 

Superfood Blueberry Chia Hot Cereal + 2 hard boiled eggs + 16 oz cafe latte =

35-40 g carb

 

Lunch You Pick Two: half roasted turkey and avocado BLT + half bistro French onion soup = 45-50 g carb

 

Classic chicken salad + ½ chocolate chip cookie =

45-50 g carb

 

Chicken and bacon sandwich + 1 serving of organic popcorn = 45-50 g carb

 

Large tomato and feta cheese soup + Pret’s tuna salad sandwich = 50-55 g carb

 

Caprese melt on ciabetta + small chicken noodle soup =

60-65 g carb

 

Chicken cobb salad with balsamic vinaigrette dressing + Multigrain chips = 40-45 g carb

 

Dinner ½ portion of macaroni and cheese + Mediterranean Quinoa Salad with almonds = 50-55 g carb

 

Chicken soba noodle salad with peanut sauce =

50-55g carb

 

Lentil Quinoa Bowl with Chicken = 45-60 g carb

Falafael mezze salad with tahini dressing + sea salt chips = 60-65 g carb

 

Spicy shrimp and cilantro wrap + melon medley =

45-50 g carb

 

5 oz chicken parmesan +¾ c pasta rigate = 55-60 g carb

 

Garden and avocado wrap + small chicken and vegetable stew = 55-60 g carb

 

Snack Other ½ chocolate chip cookie (from lunch) + handful nuts (brought from home) = 25-30 g carb

 

Small latte with whole milk + packet of peanut butter (brought from home) =

20-25 g carb

 

Blueberry and granola pot = 30-35 g carb total

 

Omega 3 mix (cranberries, roasted almonds, walnuts, pecans, pistachios, pepitas) = 15-20 g carb

 

Strawberry fruit cup   + kind bar = 25-30 g carb

 

Potato chips + handful of mixed nuts = 20-25 g carb