Got Diabetes? Get Fed on the Run!

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



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



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