The Take Down Challenge participants met last week for the first time as a group. The energy was high, and so were the goals. It was so amazing to see so many people in our community come together for a common purpose… to get healthy!
To help you along the way, we thought we would give you another eating out option. If Wahoo’s isn’t your style, maybe Panera Bread is. We have one locally here in San Clemente and sometime during your challenge you may find yourself face to face with their fresh bakery smell.
Don’t worry! We have you covered. Here are some smart choices to make during your outing!
Panera has a large array of options, many can be modified to be healthy. Many are comfort foods and full of starchy breads and too much fat. So I’m combing through the menu for you to salvage what we can.
Ham, Egg & Cheese on Ciabatta. 2 Unit Sandwich, eat ¾ bread. Ask for egg white.
Turkey Sausage, Egg White & Spinach Power Sandwich. 2 unit, eat ½ bread
Egg & Cheese on Ciabatta. 2 unit sandwich, eat ¾ bread. Ask for egg white.
FAT FACT: A Pecan Roll has 39 grams of fat! That is a 13 units worth serving of FAT!!
½ Frontega Chicken Panini. 3 unit sandwich, eat ¾ bread
½ Smokehouse Turkey Panini on 3 Cheese. 4 unit as is
½ Roasted turkey & Avo. BLT on Sourdough. 3 unit as is
½ Bacon turkey Bravo Sandwich on Tomato Basil. 4 units as is
½ Tuna on Wheat. 2unit, eat ½ bread & Whole Tuna on Wheat. 4 unit eat ½ bread
½ Smoked Ham & Swiss on Rye. 3 unit as is
Kids Turkey or Ham Sandwich. 3 units as is
Salads (dressing on side/use sparingly!):
½ Thai Chicken. 3 unit
½ Fuji Apple Chicken. 2unit & Whole Fuji Apple Chicken. 4 unit
½ Asian Sesame Chicken. 2 unit & Whole Asian Sesame Chicken. 4 unit
½ BBQ Chicken Salad. 2 unit & Whole BBQ Chicken Salad. 4 unit
½ Chicken/Shrimp Caesar Salad.2 unit & Whole Chicken/Shrimp Caesar Salad. 4 unit
½ Greek with Chicken Salad. 2 unit & Whole Greek with Chicken Salad. 4 unit
½ Classic with Chicken Salad. 2 unit & Whole Classic with Chicken Salad. 4 unit
Cup All-Natural Turkey Chili. 2 unit & Bowl. 3 unit
Bowl Low-Fat Vegetarian Black Bean Soup. 3 unit…leave broth leftover
By POWER, It looks like they made these items choked full of protein. Some will need to be modified to make more balanced.
Power Breakfast Egg White bowl w/ Roasted Turkey. 4 unit Protein/Fat. Add your units of carbs with fruit
Power Mediterranean Roasted Turkey Salad. 4 unit Protein/Fat, 1 unit carbs. Add rest units of carbs in fruits or vegetables.
½ Power Chicken Humms Bowl. 2 unit…add an apple
Whole Power Chicken Hummus Bowl. 4 unit….add an apple
Steak Lettuce Wraps. 4 unit Protein/Fat. Add 3 units of Carbs from fruits or veggies
Going out to eat doesn’t mean that you have to sabotage your entire day. Accept the lunch invitation and go out with friends, just make decisions you won’t regret later! You can do it and we are here to help!
For those of you participating in the Take Down Challenge, Good luck with week 2!