High Protein Panera Bread Meals – Fuel Athletic Performance

When you’re on the go, traveling for a tournament or away game, you can find good high protein Panera Bread options. These meals can support your soccer player diet to meet your energy needs.

Eating a well balanced pre game and post game meal is key to fuel your activity and support your recovery. When you fuel and replenish your energy stores you’ll have more stamina and strength to run, kick, defend and score goals. 

Protein is a key nutrient in your soccer nutrition performance plan. You can meet your energy needs depending on your level activity by choosing some of these healthy options.

high protein panera bread options for athletes and soccer players

Why protein matters for soccer players 

Protein is essential for building and repairing muscles, as well as supporting your immune system and metabolism. It also helps you feel full and satisfied, which can prevent overeating and cravings. (1)

When you exercise, your muscles break down and need protein to recover and grow stronger. If you don’t get enough protein, you may experience fatigue, weakness, injuries and poor performance.

How much protein do you need 

The amount of protein you need depends on several factors, such as your age, weight, activity level, and goals. A general recommendation for soccer players is to consume 1.4-1.7 g of protein per kg of body weight per day. (2)

For example, if you weigh 70 kg, you would need between 98 and 119 g of protein per day. To meet this requirement, you should aim to have about 20 to 25 g of protein per meal and snack.

Best high protein Panera Bread breakfast

One of the best ways to start your day is with a balanced breakfast high in carbohydrates and moderate protein that will keep you energized and satisfied until lunchtime. 

Here are some of the best high protein breakfast options at Panera Bread that include 20-25 g of protein per serving:

  • Avocado, Egg White & Spinach Breakfast Sandwich: This vegetarian sandwich features a cage-free egg white, Vermont white cheddar cheese, fresh avocado, baby spinach and tomato on a sprouted grain bagel flat. 
  • 19 g of protein, 39 g of carbs and 14 g of fat
  • Scrambled Egg & Cheese on Ciabatta: This sandwich features scrambled eggs and Vermont white cheddar cheese on artisan ciabatta bread. 
  • 20 g of protein, 40 g of carbs and 16 g of fat
  • Ham & Swiss Roll: This roll features smoked ham, Swiss cheese and whole grain mustard on a freshly baked mini brioche roll.
  • 20 g of protein, 28 g of carbs and 13 g of fat
  • Chipotle Chicken, Egg & Avocado on Ciabatta: This sandwich features roasted chicken, over easy egg, fresh avocado and chipotle aioli on artisan ciabatta bread.
  • 26 g of protein, 43 g of carbs and 29 g of fat

Tip: You can add some fresh fruit or yogurt to your breakfast for some extra carbohydrates, vitamins and minerals.

Best high protein lunch and dinner options at Panera Bread 

For lunch and dinner, you want to choose a high protein option that also provides some complex carbohydrates and healthy fats to fuel your muscles and support your recovery. 

Here are some of the best high protein lunch and dinner options at Panera Bread that include 20-25 g of protein per serving:

  • Mediterranean Veggie Sandwich: This sandwich features zesty sweet Peppadew piquant peppers, feta cheese, cucumbers, lettuce, tomatoes, red onions and cilantro-jalapeño hummus on tomato basil bread. 
  • 21 g of protein, 56 g of carbs and 13 g of fat
  • Roasted Turkey & Avocado BLT: This sandwich features roasted turkey breast, applewood-smoked bacon, lettuce, tomato and fresh avocado with reduced-fat olive oil mayo on country rustic bread. 
  • 29 g of protein, 58 g of carbs and 28 g of fat
  • Deli Turkey Sandwich:  A simple and classic sandwich that features roasted turkey breast, lettuce, tomato and red onion on country rustic or whole grain bread
  • 35 g of protein, 73 g carbs and 19 g of fat
  • Greek Salad with Chicken: This salad features antibiotic-free chicken, romaine lettuce, vine-ripened tomatoes, feta cheese, red onions, kalamata olives tossed in Greek dressing. Add a baguette or side of fruit to boost carbs.
  • 25 g of protein, 16 g of carbs and 23 g of fat

Tip: You can ask for half sandwiches paired with a salad to create a performance plate with protein, carbohydrates and color. . You can also ask for dressings and sauces on the side to control the amount you use.

Best high protein warm bowls at Panera Bread 

Another great option for lunch and dinner are the warm bowls at Panera Bread. These bowls feature a base of brown rice and quinoa, topped with various ingredients such as chicken, vegetables, cheese and sauces. 

They are warm, comforting and satisfying, and they also provide a good amount of protein for your muscles. 

Here are some of the best high protein warm bowls at Panera Bread that include 25-35 g of protein per serving:

  • Baja Grain Bowl with Chicken: This bowl features antibiotic-free chicken, brown rice and quinoa, black bean and corn salsa, salsa verde, red grape tomatoes, avocado, feta cheese and Greek yogurt. 
  • 28 g of protein, 70 g of carbs and 31 g of fat
  • Teriyaki Chicken & Broccoli Bowl: This bowl features antibiotic-free chicken, brown rice and quinoa, broccoli, red pepper blend, roasted sesame seeds and teriyaki sauce. 
  • 46 g of protein, 70 g of carbs and 19 g of fat
  • Mediterranean and Chicken Bowl: This bowl features antibiotic-free chicken, brown rice and quinoa, arugula, tomatoes, Kalamata olives, cucumbers, hummus, lemon tahini dressing, feta and Greek yogurt. 
  • 26 g of protein, 51 g of carbs and 27 g of fat

Tip. You can also ask for less or no cheese or sauce if you’re trying to reduce the fat content especially before a game. . You can add some extra protein sources such as eggs or beans. 

Best high protein snacks and sides at Panera Bread 

Sometimes you may need a snack or a side to complete your meal or to satisfy your hunger between meals. Here are some of the best high protein snacks and sides at Panera Bread that include 10-15 g of protein per serving:

  • Greek Yogurt with Mixed Berries Parfait: This parfait features low-fat vanilla Greek yogurt layered with fresh strawberries, blueberries and granola topped with honey.
  • 15 g of protein, 27 g of carbs and 8 g of fat
  • Mango Fruit Smoothie:  This smoothie is a mango fruit base blended with orange juice, banana puree and plain Greek yogurt. It adds a boost of anti inflammatory fruits and fiber to support your overall health and recovery.
  • 13 g of protein, 51 g of carbs and 5 g of fat
  • Hard Boiled Eggs-2 pack: A two pack of hardboiled eggs with a side of mixed greens. To boost your carb intake, add a side of fruit salad or baguette.
  • 13 g of protein, 1 g of carbs and 1 g of fat
  • Steel Cut Oatmeal with Almonds, Quinoa and Honey: This oatmeal is made with steel cut oats, quinoa, honey, toasted almonds and cinnamon. Add a side of hard boiled eggs to add protein.
  • 8 g of protein, 52 g of carbs and 15 g of fat

Summary

Now you know how to fuel your soccer performance with high protein meals at Panera Bread. Protein is vital for your muscle health and recovery, as well as your overall health and well-being. 

By choosing high protein Panera Bread options, you can enjoy delicious and nutritious food that will help you reach your goals on and off the field.

Check out the nutrition facts for more information including any allergens at Panera Breads.

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

Share it with us in the comments below. 

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