When you’re trying to stick to a healthy eating plan, dining out can feel like a challenge—especially at popular fast-casual chains like Panera Bread.
Known for its creamy bread bowls, hearty mac and cheese, and irresistible pastries, Panera might seem off-limits for anyone on a weight-loss journey. But, because of a famous TikToker, SmallerSam_PCOS, there’s a tasty and protein-filled Panera order that only has 520 calories, which is great for people trying to lose weight.
The Genius Behind the 520-Calorie Panera Order
SmallerSam_PCOS shares healthy meal ideas from fast-food places and talks about losing 250 pounds. Sam lost 200 pounds by eating less and the last 50 pounds with Semaglutide for PCOS. She knows how to eat fast food and still lose weight.
In one of her TikTok videos, Sam explains her go-to Panera Bread order for those looking to stay within their calorie limit but still enjoy a satisfying meal. She says, “I got a whole Mediterranean sandwich on sourdough bread, no feta, no hummus, no mayo, add black forest ham, and a side of the Green Goddess dressing … this dressing is so delicious.”
What’s great about this order? It has few calories, lots of protein, and is very tasty, making it a good option for people trying to lose weight.
The Nutritional Breakdown of This Weight-Loss Friendly Meal
For people trying to lose weight, it’s important to know the nutrients in the food you eat. This Panera Bread meal is a good choice:
Calories: 520
Fat: 15 grams (Saturated Fat: 2 grams)
Sodium: 1570 mg
Carbs: 72 grams (Fiber: 5 grams, Sugar: 7 grams)
Protein: 31 grams
This meal has 520 calories and will make you feel full without going over your daily calorie limit. It has 31 grams of protein to keep you energized and satisfied, so you won’t feel like snacking on unhealthy foods later. Protein is important for keeping muscles and losing fat, so it’s a good choice for anyone trying to lose weight.
Why Protein is Key for Weight Loss
For lots of people, protein is really important in a diet to lose weight. Studies show that eating more protein than the usual amount can help you lose more weight and fat. Protein makes you feel full, boosts your metabolism, and keeps your muscles strong when you’re eating fewer calories.
This Panera order has 31 grams of protein, which is good for people who want more protein without eating too many calories. The ham and not including high-fat ingredients like feta, hummus, and mayo help keep the calorie count low while still tasting good.
TikTokers Love This Low-Calorie Panera Hack
Sam’s Panera Bread order has quickly gained popularity on TikTok. One user commented, “As a fellow PCOS girly, your content is so so helpful,” while another shared, “I love [watching] your orders. I never realized all the places I could eat at while out. I’ve been packing snacks & missing out.”
This feedback shows that Sam’s creative way of ordering at popular restaurants is helping people find ways to eat out without ruining their health goals.
Sustainable Weight Loss with Delicious Choices
The key to sustainable weight loss is balance & flexibility. While it’s important to eat nutritious foods and maintain a calorie deficit, treating yourself to a meal out once in a while can help make the process enjoyable and less restrictive. The 520-calorie Panera order proves that it’s possible to eat delicious, comforting food without sabotaging your progress.
The next time you’re craving Panera, consider this smart, low-calorie option from TikToker SmallerSam_PCOS. Packed with protein and full of flavor, it’s a game-changer for anyone looking to lose weight without giving up on satisfying meals.