What to eat on keto for breakfast lunch and dinner?

A sample keto menu for 1 week Breakfast: two eggs fried in butter served with sauteed greens. Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens. Dinner: pork chops with green beans sauteed in olive oil.

Can you eat keto at Panera bread?

To eat keto at Panera Bread, you'll want to customize your order. Many of their sandwiches are keto-friendly if you remove the bread, tomatoes, and onions . For salads, opt for Greek or Caesar dressing and skip the high carb condiments.

What is the healthiest food option at Panera?

Here are your healthy Panera Bread picks. Avocado, Egg White & Spinach. This sandwich would make a filling and nutritious start to your day. ... Steel Cut Oatmeal with Almonds, Quinoa and Honey. ... Mediterranean Veggie Sandwich. ... Caesar Salad with Grilled Chicken. ... Strawberry Poppyseed Salad with Chicken. ... Black Bean Soup. Jun 15, 2018

What is lazy keto menu?

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits . If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.

What is the best first meal for keto?

What to eat in the first week of your keto diet Breakfast: You can fry two eggs in butter and serve them with sauteed greens of your choice. Lunch: Go with a bunless burger and top it with vegetables of your choice (mushrooms, tomatoes, or peppers) and some cheese and avocado. More items... Jun 15, 2022

Can I eat eggs every day on keto?

Eggs are the perfect food to incorporate in a ketogenic diet, no matter if you're having frittata, omlet, or an egg salad. Research shows that it is safe to eat from 3 to 6-7 eggs every day .

What is the lowest calorie bread at Panera?

Breads: The bread with the fewest calories is the whole grain miche with 130 per serving. Other good choices are the whole grain baguette or whole grain loaf with 140 calories (each option also has 3 grams of fiber per serving).

Is Panera Bread healthier than McDonald's?

Is Panera really healthier than McDonald's? A new study has found that meals served at fast-casual restaurants such as Panera Bread Co. and Chipotle Mexican Grill, which are often perceived as healthier options, contain more calories than meals at fast-food restaurants like McDonald's.

Is peanut butter lazy keto?

Peanut butter can definitely be part of a keto diet , but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.

What are strictly keto snacks?

Carbs list. A slice of cheese, a few olives, some fatty cold cuts, or a few slices of bacon make excellent keto snacks. Or choose a small portion of nuts that are very low in carbs, like macadamia nuts, pecans or Brazil nuts (be careful of cashews.) A hard-boiled egg is another ideal keto snack.

Can I eat 2 meals a day on keto?

The KD with 2 meals per day can effectively improve insulin resistance, body weight, blood glucose, and lipid indices in such patients . Some patients may even achieve diabetes remission and glycemic control through lifestyle changes alone.

Do you have to eat all 3 meals a day on keto?

There are no limitations or rules about meal patterns . Besides, each individual is different. You only have to be careful not to keep yourself too hungry in between meals. If you do this, you will overeat later.

What is a typical keto breakfast?

Eggs are a great keto diet choice, and you can ply yourself with fiber, vitamins, and minerals by eating an omelet with low-carb veggies . Try onions, mushrooms, garlic, spinach, bell pepper, and squash as options.

We're Sharing the Best Keto Menu Options at Panera Bread - for Breakfast, Lunch, & Dinner! (2024)

Love Panera? Eat Keto?

Panera Bread doesn’t sound keto by name, but there are some easy ways to hack the menu to create low-carb, keto-friendly orders whether you’re dining out for breakfast, lunch, &dinner. You can totally keep it keto at Panera with the help of our Panera Keto Dining Guide!

The basics of successful keto ordering at Panera:

Panera keto breakfast options:

“I’ll have the Bacon Egg & Cheese Sandwich without the bread, and with a coffee to drink.”

Ah, breakfast! Mornings are easy, thanks to these amazing sammies—just nix the bread!

Panera includes values for some breakfast items, and I hunted down the rest. With this in mind, each of the breakfasts comes in very close to the following (values are for breakfasts minus the bread):

Bacon, Egg, & Cheese: 250 Calories | 18g Fat | 2g Total Carbs | 0g Fiber | 0g Sugar | 17g Protein | 2g Net Carbs

Avocado, Egg White, & Spinach: 170 Calories | 12g Fat | 6g Total Carbs | 2g Fiber | 1g Sugar | 12g Protein | 4g Net Carbs

Egg & Cheese: 180 Calories | 13g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 13g Protein | 1g Net Carbs

Sausage, Egg, & Cheese: 330 Calories | 25g Fat | 2g Total Carbs | 0g Fiber | 0g Sugar | 21g Protein | 2g Net Carbs

Broken down individually, here are the breakfast a la carte items to eat keto at Panera. Where I didn’t have values, I used MyFitnessPal or similar macros:

Panera keto lunch & dinner options:

“I’ll have the Chipotle Chicken Avocado Melt, without the bread, on a bed of lettuce.”

Because you’re skipping the bread, your only carbs (minus fiber, if you count net carbs) should come from the avocado, peppers, and chipotle aioli.

Not feeling the chipotle chicken sammie? You’ve got plenty of breadless sandwich options:

Roasted Turkey & Avocado BLT (Whole): Nix the bread and ask for your sandwich on a bed of lettuce.
430 Calories | 35g Fat | 2g Total Carbs | 0g Fiber | 0g Sugar | 38g Protein | 2g Net Carbs

Bacon Turkey Bravo Sandwich (Whole):Nix the bread (get a bed of lettuce instead) and get the signature sauce on the side (just to be safe). In fact, I’d ask for one of their breakfast sauces instead. The aioli and the pesto are 0 carbs per serving!
450 Calories | 29g Fat | 9g Total Carbs | 1g Fiber | 6g Sugar | 39g Protein | 8g Net Carbs

Ham & Swiss Sandwich (Whole):Nix the bread and ask for your sandwich on a bed of lettuce.
290 Calories | 16g Fat | 9g Total Carbs | 1g Fiber | 5g Sugar | 30g Protein | 8g Net Carbs

Steak & White Cheddar Panini (Whole): Nix the bread and ask for your sandwich on a bed of lettuce. If you want to lower your carb count, nix those pickled onions, which are delicious, but very carby.
470 Calories | 27g Fat | 14g Total Carbs | 1g Fiber | 2g Sugar | 35g Protein | 13g Total Carbs

Additionally, there are plenty of salad options. To lower the carbs in the following salads, nix the items mentioned below in parentheses (like croutons and pickled onions):

Green Goddess Cobb Salad with Chicken (whole): 500 Calories | 30g Fat | 17g Total Carbs | 7g Fiber | 10g Sugar | 42g Protein | 7g Net Carbs (Nix the pickled onions)

Caesar Salad (whole): 220 Calories | 20g Fat | 4g Total Carbs | 2g Fiber | 1g Sugar | 6g Protein | 2g Net Carbs (Nix the croutons)

Caesar Salad with Chicken(whole): 380 Calories | 25g Fat | 7g Total Carbs | 2g Fiber | 1g Sugar | 32g Protein | 5g Net Carbs (Nix the croutons)

Greek Salad (whole): 400 Calories | 35g Fat | 15g Total Carbs | 6g Fiber | 6g Sugar | 6g Protein | 9g Net Carbs (Perfect as is!)

And what’s a salad without dressing! Here are low-carb salad dressing options to order on the side and drizzle at your leisure:

Asian Sesame Vinaigrette (Half – 1.5 tbsp.): 45 Calories | 4g Fat | 2g Total Carbs | 0g Fiber | 2g Sugar | 0g protein | 2g Net Carbs

Asian Sesame Vinaigrette (Whole – 3 tbsp.): 90 Calories | 8g Fat | 4g Total Carbs | 0g Fiber | 4g Sugar | 0g protein | 4g Net Carbs

Caesar (Half – 1.5 tbsp.): 90 Calories | 9g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 1g Net Carbs

Caesar (Whole – 3 tbsp.): 180 Calories | 18g Fat | 2g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 2g Net Carbs

Chili Lime Rojo Ranch (Half – 1.5 tbsp.): 45 Calories | 4g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 1g Protein | 2g Net Carbs

Chili Lime Rojo Ranch (Whole – 3 tbsp.): 90 Calories | 8g Fat | 4g Total Carbs | 0g Fiber | 2g Sugar | 2g Protein | 4g Net Carbs

Green Goddess(Half – 1.5 tbsp.): 40 Calories | 3.5g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 1g Protein | 2g Net Carbs

Green Goddess(Whole – 3 tbsp.): 80 Calories | 7g Fat | 4g Total Carbs | 0g Fiber | 2g Sugar | 2g Protein | 4g Net Carbs

Greek(Half – 1.5 tbsp.): 110 Calories | 12g Fat | 0g Total Carbs | 0g Fiber | 1g Sugar | 1g Protein | 0g Net Carbs

Greek(Whole – 3 tbsp.): 220 Calories | 24g Fat | 1g Total Carbs | 0g Fiber | 2g Sugar | 2g Protein | 1g Net Carbs

Eating keto at Panera isn’t as daunting as it may seem!

As you can see, with a little due diligence and with help from our Panera Keto Dining Guide, you can enjoy keto on the go wherever your adventures take you! Enjoy your next Panera visit!

Check out these other keto restaurant tips!

We're Sharing the Best Keto Menu Options at Panera Bread - for Breakfast, Lunch, & Dinner! (2024)

Panera keto breakfast options:

Panera keto lunch & dinner options:

Eating keto at Panera isn’t as daunting as it may seem!

FAQs

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References