Top Swap

The Top Swap at Panera Bread

Panera’s menu still features a roster of mostly great salads and soups, and between the 340-calorie Power Sandwich and the steel-cut oatmeal, a first-rate breakfast is there for the taking. But only 6 out of 18 sandwiches have 600 calories or fewer, and the bakery puts out little not tainted by refined carbs. Even its “whole-wheat” bread is more than 50 percent white flour.

Top Swap

The Top Swap at Panera Bread

Panera’s menu still features a roster of mostly great salads and soups, and between the 340-calorie Power Sandwich and the steel-cut oatmeal, a first-rate breakfast is there for the taking. But only 6 out of 18 sandwiches have 600 calories or fewer, and the bakery puts out little not tainted by refined carbs. Even its “whole-wheat” bread is more than 50 percent white flour.

Eat This

Half Asiago Roast Beef and Half Classic Salad with Asian Sesame Vinaigrette

Calories

475

Fat

23 g

Saturated fat

8.5 g

Sodium

990 mg

Not That!

Chicken Cobb with Avocado and Buttermilk Ranch

Calories

710

Fat

53 g

Saturated fat

16 g

Sodium

1,280 mg

At 700 calories, the full version of this sandwich is one of the most caloric on the menu, but when you cut it in half and pair it with a light side salad, you have a balanced lunch on your hands. What’s better, this trick works with most every sandwich at Panera. As for the salad, the trouble here isn’t the eggs or bacon, it’s the high-fat festival of ranch dressing and Gorgonzola cheese crumbles. You still get plenty of greens and protein with the meal on the opposite page, and you’ll take in half the fat.