Let’s face it—eating out while trying to stick to a calorie deficit can feel like trying to walk a tightrope while juggling cheeseburgers.
Most restaurant meals are loaded with sneaky calories, hidden sodium, and enough fat to blow your goals in one bite.
But guess what? You don’t have to give up the joy of dining out just because you’re watching your waistline.
If you’re looking for a satisfying, flavorful, and low-calorie meal that won’t leave you hungry or full of regret, Panera Bread has a gem for you: the Mediterranean Veggie Sandwich (half portion) paired with a cup of their Creamy Tomato Soup.
Yeah, we’re serious. Let’s break it down.
What’s On the Plate (or Tray)
This comforting combo clocks in at around 500 calories. That’s right—just 500 calories for a meal that feels and tastes a lot more indulgent than it really is. Here’s the nutrition breakdown for the full meal:
- Calories: 500
- Fat: 23g (Saturated Fat: 11g)
- Sodium: 1410mg
- Carbs: 63g (Fiber: 4g, Sugar: 16g)
- Protein: 12g
Now, before you raise an eyebrow at the fat and sodium, let’s remember this is a restaurant meal. Compared to most restaurant entrees—which can easily top 1,200 to 1,500 calories—this option is a total win.
Plus, it’s vegetarian, filling, and packed with actual vegetables (yes, those things your body loves but you usually forget to eat).
The Star: Mediterranean Veggie Sandwich (Half)
The sandwich might be half-sized, but it’s full of flavor. It’s made with:
- Zesty sweet peppers
- Sliced cucumbers
- Fresh mixed greens
- Vine-ripened tomatoes
- Red onions
- Feta cheese
- Creamy hummus
- Served on Tomato Basil Miche (a hearty, slightly tangy bread that ties it all together)
This combo delivers a nice crunch, a mix of creamy and tangy, and a bunch of vibrant flavors in every bite.
The hummus adds creaminess without the need for heavy mayo, and the feta brings that salty zing that pairs so well with the fresh veggies.
It’s the kind of sandwich that doesn’t make you feel like you’re eating “diet food”—because you’re not. You’re just eating smart.
The Sidekick: Creamy Tomato Soup
Let’s be real—soup can either be a watery letdown or a warm hug in a bowl. Thankfully, Panera’s Creamy Tomato Soup is definitely the latter.
It’s rich and smooth, but not over-the-top with calories. One cup (not the bowl!) rounds out this meal perfectly.
Soup is awesome when you’re trying to eat fewer calories because it’s warm, comforting, and helps fill you up without piling on too many calories.
It also slows down your eating, so you’re less likely to overeat. And on a chilly day, this combo is basically cozy in a cup and sandwich form.
Why This Meal Works for a Calorie Deficit
If you’re trying to stay in a calorie deficit—meaning you’re eating fewer calories than you burn each day—this meal hits the sweet spot.
Here’s why it works:
- Portion Control: Half sandwich + cup of soup = satisfying but not stuffed.
- High Volume, Low Calorie: You’re getting lots of veggies, which means fiber and bulk without a ton of calories.
- Flavorful and Filling: The mix of textures, creamy soup, and crunchy sandwich makes it super satisfying.
- Easy to Track: At 500 calories, it’s simple to plug into any calorie-tracking app without overthinking it.