Got Diabetes? Get Fed on the Run!

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



Shop books by Laura to tune in to the power of positive nutrition.