Au Bon Pain | Detailed
Overview
Lots of fresh, natural ingredients among the options here. A big positive here is that there are options for 100% whole wheat and/or sprouted grain as bread, which is a giant advantage among other sandwich establishments. The cherry on top is the natural, fresh, healthy veggies that these sandwiches and salads are made with.
Recommendations
Option #1 — Napa Chicken with Avocado
This option keeps fat content low relative to other options. Carbohydrates are high but try with 100% whole wheat bread or sprouted grain, if possible, to get more nutrients and fiber to transform carbohydrates from empty calories to beneficial calories.
Grilled Chicken — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
Tomato — improves heart health, fights cancer, and improves skin health
Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
Romaine Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Ask for basil aioli & lemon vinaigrette on the side so you’re in control of how much you use (if any)
Option #2 — Tuna Salad Sandwich
Tuna — omega-3 fatty acids that reduce inflammation and improves heart health
Celery — lowers cholesterol, reduces blood pressure, and prevents urinary tract infections
Onions — lots of nutrients, antioxidants, and improves heart health
Mayonnaise — mayo seems to get a bad reputation, however, if you request a quarter or half the portion they typically put, you will significantly reduce the calories, which are coming from good fats (monounsaturated and polyunsaturated fats); in moderation, there’s nothing wrong with a mayonnaise
Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
Tomato — improves heart health, fights cancer, and improves skin health
Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
Sprouted Grain — healthy bread option with good nutrients
Option #3 — Herb Chicken Salad Sandwich
This option boasts high carbohydrates, but the protein is also high coupled with low fat so a decent tradeoff.
Grilled Chicken — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
Tomato — improves heart health, fights cancer, and improves skin health
Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
Ask to substitute bread it comes with for 100% whole wheat or sprouted grain bread. if available. to transform carbohydrates from
Ask for avocado dressing on the side so you’re in control of how much is used (if any)
Option #4 — Harvest Turkey Salad
At first glance, you may have thought that the Chicken Cobb Avocado Salad was the choice, however, there is a significant amount of cholesterol in the chicken cobb. Additionally, there’s less fat, especially saturated, and sodium in the Harvest Turkey. There are 22 grams of sugar, but this is in large part from the apples and grapes, which are quite nutritious so the sugar is not empty calories.
Turkey — very little fat, so lean protein source
Romaine Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Spinach — improving blood glucose levels, lowers risk of cancer, improved bone health
Cranberries — prevents ulcers, lowers blood pressure, and increases good cholesterol while decreasing bad cholesterol
Grapes — prevents heart diseases, relieves constipation, and helps with asthma
Apples — aids in digestion, stimulates metabolism with probiotics and boosts the immune system
Skip the goat cheese due to high saturated fat and moderate sodium content
Ask for dressing on the side so you’re in control of how much you use (if any)
Option #5 — Southwest Chicken Salad
Grilled Chicken — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
Romaine Lettuce — rich in antioxidants, prevents bone loss and improves heart health
Black Beans — maintains healthy bones, lowers blood pressure, and assists in fighting heart disease
Corn — assists in digestion, promotes nerve health and improves cognitive function
Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
Tomato — improves heart health, fights cancer, and improves skin health
Skip the crispy wontons since it’s mostly empty calories
Ask for dressing on the side so you’re in control of how much you use (if any)
More Useful Tools
Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail
Detailed Notes — consolidated notes for each fast-food establishment