Your Guide to Eating out with Diabetes
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 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 | 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 |
