This 520-calorie meal from Panera is a clever choice for shedding pounds.

When you’re looking for a quick, comforting meal, Panera Bread never disappoints. This popular fast food chain is known for its creamy bread soups, decadent mac and cheese, sandwiches and an impressive selection of breads and pastries. But when dieting, you might think eating at places like Panera is off-limits. Well, think again! Thanks to TikToker SmallerSam_PCOS, we’re here to share a delicious 520-calorie Panera order perfect for those of you on a weight loss journey.

This Panera order is packed with protein and perfect for dieters

Nutrition (per sandwich):
Calories: 520
Fat: 15 g (Saturated fat: 2 g)
Sodium: 1570 mg
Carbohydrates: 72 g (Fiber: 5 g, sugar: 7 g)
Protein: 31 g

Losing weight is a unique experience for everyone, but some key principles for success remain the same. First, dietitians often emphasize the importance of consuming enough protein as part of a nutritious, well-rounded diet—especially for those looking to lose weight. After all, research shows that eating more protein and recommended diet can lead to weight loss. That’s where this Panera order comes in; it’s packed with protein!

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TikToker SmallerSam_PCOS is known for sharing lower-calorie orders at popular fast-food joints and documenting her inspiring 250-pound weight loss journey. She lost 200 pounds naturally, eating in a calorie deficit and the additional 50 using Semaglutide to treat her PCOS.

In her Pan videoexplains Sam, “I got a whole Mediterranean sandwich on sourdough bread, no feta, no hummus, no mayo, add black forest ham and a side of Green Goddess dressing…this dressing is so delicious.” She adds, “You can eat the whole sandwich for just 520 calories, and it has [31] grams of protein.”

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TikTokers were quick to praise Sam’s Panera order, with one user commenting, “As another PCOS girl, your content is so helpful,” and another writing, “I love [watching] your orders. I never realized all the places I could eat when I was out. I’ve packed snacks and missed something.”

Sustainable weight loss means treating yourself every now and then, so the next time you’re headed to Panera, consider TikToker SmallerSam_PCOS’s order.