Complete Guide to Healthy Ordering at Panda Express

Making healthy choices at Panda Express is about understanding your options and finding the right balance. This comprehensive guide will help you create nutritious meals that align with your health goals.

Understanding Nutrition Basics

Key Nutritional Components

• Calories: Most entrees range from 150-600 calories
• Protein: 7-41g per serving
• Carbohydrates: 10-94g per serving
• Dietary Fiber: 0-7g per serving
• Sodium: 260-1990mg per serving

Best Choices by Health Goal

For Weight Management

1. Low-Calorie Options

   • Broccoli Beef (150 calories)
   • String Bean Chicken Breast (210 calories)
   • Mushroom Chicken (220 calories)

2. High-Fiber Choices

   • Super Greens (7g fiber)
   • Chow Mein (7g fiber)
   • String Bean Chicken Breast (5g fiber)

For Heart Health

1. Lower Sodium Options

   • Super Greens Entree (260mg sodium)
   • Grilled Teriyaki Chicken (470mg sodium)
   • Broccoli Beef (520mg sodium)

2. Lower Fat Choices

   • Super Greens (4g fat)
   • Broccoli Beef (7g fat)
   • Grilled Teriyaki Chicken (10g fat)

For Muscle Building

1. High-Protein Options
   • Teriyaki Chicken (41g protein)
   • Grilled Teriyaki Chicken (33g protein)
   • Orange Chicken (26g protein)

Building a Balanced Plate

Step-by-Step Guide

1. Choose Your Base

   • Best Choice: Super Greens (130 calories, 9g protein)
   • Moderate Choice: White Rice (520 calories, 10g protein)
   • Special Occasion: Chow Mein (600 calories, 15g protein)

2. Select Your Protein

   • Lean Options: Grilled Teriyaki Chicken, Broccoli Beef
   • Moderate Options: Mushroom Chicken, String Bean Chicken
   • Special Treats: Orange Chicken, Beijing Beef

3. Add Extra Vegetables

   • Super Greens
   • Mixed Vegetables
   • String Beans

Special Dietary Considerations

Vegetarian Options

• Super Greens (9g protein)
• Eggplant Tofu (7g protein)
• Vegetable Spring Roll (4g protein)

Gluten-Sensitive Choices

• Super Greens
• Steamed Rice
• Grilled Teriyaki Chicken (without sauce)

Lower-Carb Options

• Mushroom Chicken (10g carbs)
• Black Pepper Chicken (15g carbs)
• String Bean Chicken Breast (13g carbs)

Smart Ordering Strategies

1. Portion Control

• Consider Cub Meal sizes for smaller portions
• Share larger entrees
• Use the nutrition calculator to track portions

2. Sauce Management

• Request sauces on the side
• Use sparingly for flavor
• Be aware of hidden calories

3. Customization Tips

• Ask for extra vegetables
• Request light sauce
• Consider steamed options when available

Meal Combinations for Different Goals

Weight Loss (Under 400 calories)

1. Light & Lean (340 calories)
   • Broccoli Beef (150 calories)
   • Super Greens (130 calories)
   • Hot & Sour Soup (60 calories)

Balanced Nutrition (500-600 calories)

1. Complete Meal (570 calories)
   • Grilled Teriyaki Chicken (275 calories)
   • Super Greens (130 calories)
   • White Rice (half portion: 165 calories)

High-Protein (40g+ protein)

1. Muscle Builder (50g protein)
   • Teriyaki Chicken (41g protein)
   • Super Greens (9g protein)
   • Total: 470 calories

Tips for Success

1. Plan Ahead

   • Review menu and nutrition information online
   • Decide on your order before arriving
   • Have backup options ready

2. Make Smart Substitutions

   • Replace fried items with grilled options
   • Choose steamed rice over fried rice
   • Opt for vegetable-based sides

3. Balance Your Meals

   • Include protein, vegetables, and complex carbs
   • Watch portion sizes
   • Consider your daily nutritional needs

Conclusion

Healthy eating at Panda Express is achievable with the right knowledge and choices. Focus on lean proteins, incorporate plenty of vegetables, and be mindful of portions and sauces. Remember that occasional treats can be part of a balanced diet – it's about making informed choices that align with your health goals.

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Note: All nutritional information is sourced directly from Panda Express's current menu data. Values may vary by location and preparation method. Consult with a healthcare provider for personalized dietary advice.