The Highest Protein Panera Meals for Building Muscle

Panera Bread

Providing athletes with menu ideas from restaurants that cater to their protein requirements can be highly beneficial. Panera Bread is a go-to spot for many athletes and sports teams seeking a convenient meal. Therefore, understanding the high-protein options available at Panera can be invaluable.

First, we'll look at what athletes need in their diet. Then, we'll check out Panera's menu to find high-protein options that athletes can include in their sports nutrition plans.

In this article we'll cover:

  • Protein Needs of Athletes
  • What is Panera Bread?
  • Panera High Protein Options for Athletes
  • Final Thoughts
  • Frequently Ask Questions

Protein Needs of Athletes

High Protein Panera MealsAthletes need to eat lean protein to stay strong and repair muscles. Protein does lots of important jobs in the body. To make sure athletes get enough protein, they should eat it with every meal and snack throughout the day.

A good rule is to eat about 25-30 grams of protein each time you eat. After working out, it's especially important to have some protein to help your body recover.

Just eating protein isn't enough to build muscles. Athletes also need to do strength training exercises to get stronger.

Building a Healthy Meal

Besides protein, athletes should aim for meals at restaurants that offer plenty of carbohydrates and healthy fats. These nutrients help provide energy and keep the body going strong.

It's also important for athletes to drink something nutritious with their meal, like water, low-fat milk, or pure fruit or vegetable juice. This helps keep them hydrated and ready to perform their best.

What is Panera Bread?

High Protein Panera MealsPanera Bread is a favorite fast-food spot in the US and Canada. They offer freshly baked treats like bread, bagels, and pastries. Plus, they have a menu with salads, soups, sandwiches, and bowls.

Panera is all about using great ingredients for healthy and tasty meals. They also care about the environment. Working with the World Resources Institute (WRI), they label low carbon dishes on their menu through their Coolfood program to help cut down their environmental impact.

Panera High Protein Options for Athletes

High Protein Panera MealsNow, let's check out the Panera menu for high-protein options that athletes can add to their meals.

Take note: That all the nutrition details provided in this article are sourced from the Panera Bread website. Menu options and nutritional content may vary as products are updated. For the latest nutritional information, visit the Panera Bread website.

Panera High Protein Breakfast Options

At breakfast, Panera provides various options that can assist athletes in meeting their protein requirements. Athletes might opt for two menu items or a protein-rich beverage to craft a breakfast that supplies the necessary energy and protein for the day ahead.

Avocado, Egg White, Spinach & Cheese on Sprouted Grain Bagel Flat

The avocado, egg white, spinach, and cheese breakfast sandwich is a good pick for athletes at breakfast. It has 19 grams of protein, giving a nice boost. Also, avocado adds healthy fats, fiber, vitamins, and minerals.

If athletes want more protein, they can add extra egg whites (6 grams of protein). This sandwich has less unhealthy fat, making it a better choice than ones with bacon or sausage.

Hard-Boiled Eggs

At Panera, you can also get hard-boiled eggs as a side. Two eggs have 13 grams of good protein. This type of protein has all the amino acids our bodies need to build muscle well.

Eggs aren't just about protein. They have choline, which helps our brains work better, and also give us selenium, riboflavin, Vitamin K, and antioxidants. Athletes who want more protein in their breakfast can have some hard-boiled eggs on the side for a healthy addition.

Greek Yogurt with Mixed Berries Parfait

Another good high-protein breakfast at Panera is the Greek yogurt with mixed berries parfait. It has 15 grams of protein. This parfait has Greek yogurt with strawberries and blueberries on top, along with granola made from whole oats.

You can get it as a side with your meal or take it to enjoy later as a healthy snack.

Beverages Providing Protein

To get more protein at Panera for breakfast, try their mango or strawberry smoothies with Greek yogurt. They give you 13 grams of protein in a 16 fl oz serving, a great addition to your morning meal.

Athletes can also choose Horizon Organic reduced-fat milk or reduced-fat chocolate milk. Each 8 fl oz serving has 8 grams of protein. Milk, like eggs, is packed with good-quality protein and provides essential vitamins and minerals athletes need for their health.

Panera High Protein Sandwiches

Panera has several sandwich choices packed with protein. Athletes can pair their sandwich with a healthy side like a fresh fruit cup, apple, banana, or Greek yogurt parfait.

When ordering, athletes should ask for dressings or sauces (like mayo or aioli) on the side. This lets them control how much goes on their sandwich.

Here are some protein-rich sandwich options at Panera:

  1. Deli Turkey on Country Rustic Sourdough: 35g protein
  2. Napa Almond Chicken Salad on Country Rustic Sourdough: 27g protein
  3. Tuna Salad on Focaccia: 35g protein

Take note: Protein amounts listed are for the whole sandwich.

Panera High-Protein Warm Bowls

Panera has warm bowls with whole grains like brown rice and quinoa, along with fresh veggies. Many of these bowls come with chicken, adding high-quality protein.

Here are some warm bowl options athletes might like:

  1. Teriyaki Chicken and Broccoli Bowl: 46g protein
  2. Baja Bowl with Chicken: 28g protein
  3. Mediterranean Bowl with Chicken: 26g protein

Homestyle Chicken Noodle Soup

Panera's homestyle chicken noodle soup is another way for athletes to get protein. It's made with white-meat chicken and egg noodles, giving you 9 grams of protein in a bowl.

After a game, athletes looking for a meal rich in carbs and lean protein can try the homestyle chicken noodle soup served in a bread bowl. This meal packs 148 grams of carbs and 35 grams of protein. It's also high in sodium, which helps replace sodium lost through sweat.

Take Note: Athletes who need to cut back on sodium should talk to a sports dietitian for a personalized plan to meet their nutrition needs.

Panera High Protein Salads and You Pick Two Options

Panera's fresh salads are another great option for athletes to add healthy choices to their meals. These salads are packed with a mix of fresh fruits, veggies, lean proteins, nuts, and seeds.

Check out these salads at Panera for a good protein boost:

  1. Asian Sesame Salad with Chicken: 30g protein
  2. Citrus Asian Crunch Salad with Chicken: 36g protein
  3. Fuji Apple Salad with Chicken: 30g protein
  4. Strawberry Poppyseed Salad with Chicken: 27g protein

Take note : Protein amounts listed are for the entire salad.

You Pick Two

On days when athletes are training or competing, just a salad might not give them enough energy. But at Panera, there's a “You Pick Two” option. You can choose two things from the menu, like half a salad, half a sandwich, a warm bowl, or a cup of soup.

This “You Pick Two” is great for athletes. They can mix a high-protein salad, sandwich, soup, or warm bowl for a nutritious meal. Trying different combos keeps it interesting each time they go to Panera.

My favorites are the Mediterranean Bowl with Chicken and the Strawberry Poppyseed Salad with Chicken. They're yummy and healthy for lunch.

Final Thoughts

Now that you have the know-how to power up your athletes' performance with high-protein meals from Panera Bread. Protein plays a crucial role in muscle health, recovery, and overall well-being.

Opting for high-protein choices at Panera Bread ensures you enjoy both delicious and nutritious food, aiding you in achieving your goals both on and off the field.

For further details, including nutrition facts and allergen information, explore Panera Bread's menu.

Do you have a favorite high-protein meal at Panera Bread?

To learn more about Panera, check out the articles below for in-depth insights and useful information.

Frequently Ask Questions

How can athletes ensure they get enough protein at Panera Bread?

Athletes can choose protein-rich items like grilled chicken, turkey, eggs, Greek yogurt, beans, or tofu, and customize their meals with extra protein sources or by pairing them with carbohydrates and healthy fats.

How does protein aid athletes in muscle health and recovery?

Protein repairs and rebuilds muscle tissue damaged during exercise, stimulates muscle protein synthesis, reduces muscle soreness, and enhances recovery and overall athletic performance.

Can athletes with specific dietary needs find high-protein options at Panera Bread?

Yes, Panera Bread offers various high-protein options catering to different dietary preferences, including vegetarian, vegan, gluten-free, and dairy-free choices.

How do athletes balance protein intake with other nutrients at Panera Bread?

Athletes create balanced meals by combining protein-rich items like grilled chicken or turkey with carbohydrates, vegetables, and healthy fats such as avocado or nuts.

Are there allergens or dietary restrictions to consider when choosing high-protein meals at Panera Bread?

Yes, athletes should be mindful of allergens and dietary restrictions, checking the restaurant's allergen information and communicating their needs to staff when ordering, especially if following gluten-free or dairy-free diets.



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