Your Guide to Eating out with Diabetes
Navigating diabetes and eating out can make your head spin. We have taken the carb counting 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 carbohydrates and snacks are based on 1-2 carbohydrate servings per meal or 15-30 g carbohydrates per snack.
Panera Bread |
PRET |
Au Bon Pain |
Breakfast |
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Panera BreadFrench Croissant + Plain Greek Yogurt + Fruit Cup 55g – 60g carbs Steel Cut Oatmeal with Strawberries and Pecans 50g – 55g carbs |
PRETOrange Scone + Egg and Spinach Pot 55g – 60g carbs Five Grain Oatmeal + Raw Almonds 50g – 55g carbs |
Au Bon Pain2 Eggs and Cheese on a Plain Bagel 55-60 g carbs Superfood Blueberry Chia Hot Cereal + 2 Hard Boiled Eggs + 16oz Cafe Latte 35g – 40g carbs |
Lunch |
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Panera BreadYou Pick Two: Half Roasted Turkey and Avocado BLT + Half Bistro French Onion Soup 45g – 50g carbs Classic Chicken Salad + ½ Chocolate Chip Cookie 45g – 50g carbs |
PRETChicken and Bacon Sandwich + 1 Serving of Organic Popcorn 45g – 50g carbs Large Tomato and Feta Cheese Soup + Pret’s Tuna Salad Sandwich 50g – 55g carbs |
Au Bon PainCaprese Melt on Ciabatta + Small Chicken Noodle Soup 60g – 65g carbs Chicken Cobb Salad with Balsamic Vinaigrette Dressing + Multigrain Chips 40g – 45g carbs |
Dinner |
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Panera Bread½ Portion of Macaroni and Cheese + Mediterranean Quinoa Salad with Almonds 50g – 55g carbs Chicken Soba Noodle Salad with Peanut Sauce 50g – 55g carbs Lentil Quinoa Bowl with Chicken 45g – 60g carbs |
PRETFalafael Mezze Salad with Tahini Dressing + Sea Salt Chips 60g – 65g carbs Spicy Shrimp and Cilantro Wrap + Melon Medley 45g – 50g carbs |
Au Bon Pain5oz Chicken Parmesan + ¾cup Pasta Rigate 55g – 60g carbs Garden and Avocado Wrap + Small Chicken and Vegetable Stew 55g – 60g carbs |
Snack |
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Panera BreadOther ½ Chocolate Chip Cookie (from lunch) + Handful of Nuts (brought from home) 25g – 30g carbs Small Latte With Whole Milk + Packet of Peanut Butter (brought from home) 20g – 25g carbs |
PRETBlueberry and Granola Pot 30g – 35g carbs Omega 3 Mix (Cranberries, Roasted Almonds, Walnuts, Pecans, Pistachios, Pepitas) 15g – 20g carbs |
Au Bon PainStrawberry Fruit Cup + Kind Bar 25g – 30g carbs Potato Chips + Handful of Mixed Nuts 20g – 25g carbs |
