What’s For Lunch?

Nothing is more valuable than our health and, as the saying goes, you are what you eat. For many of us, when it comes to lunch, what we eat comes from a fast-food type of restaurant. Here are some recommendations for healthy lunch choices at restaurants that are hopefully in your area. I got this information from a nutritionist, and she’s my Rainbow of the Week.

Cosi

  • Bombay Chicken Light Salad: 164 calories, 19g protein, 4g fiber, 0g saturated fat, 735mg sodium
  • Cosi Signature Lighter Side Salad: 383 calories, 10g protein, 6g fiber, 1g saturated fat, 504mg sodium
  • Shanghai Chicken Salad: 316 calories, 26g protein, 5g fiber, 2g saturated fat, 850mg sodium
  • Tandoori Chicken Light Sandwich: 376 calories, 35g protein, 2g fiber, 1g saturated fat, 889mg sodium
  • Hummus & Veggie Sandwich: 397 calories, 13g protein, 7g fiber, 0g saturated fat, 532mg sodium
  • Turkey Light Sandwich: 391 calories, 26g protein, 2g fiber, 1g saturated fat, 526mg sodium
  • Tuna Sandwich: 447 calories, 40g protein, 3g fiber, 2g saturated fat, 856mg sodium

Freshii

  • Vegetable Burrito: 593 calories, 15g protein, 6g fiber, 4.5g saturated fat, 524mg sodium
  • Bangkok Burrito: 639 calories, 24.5g protein, 4g fiber, 1g saturated fat, 918mg sodium
  • Vegan Wrap: 671 calories, 14.5g protein, 12g fiber, 2.5g saturated fat, 414mg sodium
  • Tuna Garden Wrap: 535 calories, 28g protein, 4g fiber, 5.5g saturated fat, 979mg sodium
  • Spicy Noodle Bowl: 505 calories, 19g protein, 4g fiber, 1g saturated fat, 139mg sodium
  • Asian Noodle Bowl: 600 calories, 26g protein, 3g fiber, 1g saturated fat, 544mg sodium
  • Warrior Chicken Bowl: 496 calories, 23g protein, 7g fiber, 1g saturated fat, 717mg sodium
  • Chicken Teriyaki Bowl: 420 calories, 24.5g protein, 5g fiber, 0.5g saturated fat, 1489mg sodium
  • Bliss Bowl: 491 calories, 10g protein, 6g fiber, 4g saturated fat, 73mg sodium
  • Spicy Lemongrass Soup: 348 calories, 20g protein, 2g fiber, 0g saturated fat, 988g sodium
  • 7 Vegetable Soup: 255 calories, 11g protein, 3g fiber, 0g saturated fat, 877mg sodium
  • BBQ Chicken Salad: 287 calories, 18g protein, 9g fiber, 3.5g saturated fat, 633mg sodium
  • Wild Pacific Salad: 188 calories, 26g protein, 4g fiber,0.5 g saturated fat, 669mg sodium
  • Antioxidant Crunch Salad: 420 calories, 24g protein, 7.5g fiber, 2g saturated fat, 409mg sodium
  • Asian Chop Salad: 338 calories, 23g protein, 6.5g fiber, 0g saturated fat, 596mg sodium

Panera

  • Smoked Turkey Sandwich: 420 calories, 33g protein, 3g fiber, 0.5g saturated fat, 1650mg sodium
  • Tuna Salad Sandwich: 510 calories, 29g protein, 5g fiber, 4g saturated fat, 1160mg sodium
  • Asian Sesame Chicken Salad: 450 calories, 32g protein, 4g fiber, 4g saturated fat, 810mg sodium
  • Thai Chopped Chicken Salad: 470 calories, 36g protein, 5g fiber, 3.5g saturated fat, 1460mg sodium
  • Vegetable with Pesto Soup: 150 calories, 5g protein, 12g fiber, 1g saturated fat, 930mg sodium
  • Chicken Noodle Soup: 120 calories, 8g protein, 3g fiber, 0g saturated fat, 1380mg sodium
  • Black Bean Soup: 240 calories, 12g protein, 9g fiber, 0g saturated fat, 1270mg sodium

Potbelly

  • Turkey Breast (originals): 395 calories, 29g protein, 6g fiber, 1g saturated fat, 1550mg sodium
  • Chicken Salad (originals): 530 calories, 29g protein, 6g fiber, 3g saturated fat, 1180mg sodium
  • Tuna Salad (originals): 490 calories, 35g protein, 6g fiber, 3g saturated fat, 1040mg sodium
  • Grilled Chicken (originals): 444 calories, 29g protein, 3g fiber, 3g saturated fat, 1886mg sodium
  • T-K-Y (skinnys): 270 calories, 20g protein, 4g fiber, 0g saturated fat, 1048mg sodium
  • Little Tuna (skinnys): 444 calories, 29g protein, 3g fiber, 3g saturated fat, 1886mg sodium
  • Chicken Salad (salad, with no-fat vinaigrette): 510 calories, 22g protein, 7g fiber, 5g saturated fat, 1052mg sodium

The nutritional values include toppings and dressings as listed on the restaurant’s menu, except the Freshii salads include a half portion of dressing. Enjoy, and here’s to your health!

2 thoughts on “What’s For Lunch?

  1. Pingback: What’s For Lunch This Week? | A Rainbow In The Clouds

  2. Pingback: Bad Foods Nutrition Alert Just Out… | My Blog

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