Verywell Fit's content is for informational and educational purposes only. Add the bell pepper, onion, and celery. if( 'moc.sihttae.www' !== location.hostname.split('').reverse().join('') ) { When it comes to making smart meal decisions, there is plenty of variety at Panda Express if you make your selections wisely. We want to keep fats lower around a workout so we feel as energized as possible during our workout. Fat provides a strong feeling of being full and satiated so consuming too much may make it challenging to eat the high calories needed when bulking. Won't go back. Avoid fried rice, chow mein noodles and meat that is fried. The entire meal is only 355 calories, 20.5g fat, 22g carbs, 22g protein, 4g fiber and 920mg of sodium. With a side of super greens, it makes a diabetes-friendly meal that is satisfying and flavorful. Panda Express has its Eggplant Tofu as a plant-based entree. Mushrooms provide a surprising amount of nutrition in very few calories, including two B vitamins, riboflavin and niacin, as well as several important minerals such as copper (which helps make red blood cells), selenium (an antioxidant), and potassium (an electrolyte that aids in nerve and muscle function). Here are the top 5 healthiest meals to order at Panda Express. You can cut back on calories and sugars by choosing the 12-ounce kids size, but be aware that you will still take in 160 calories, 44g of carbs (and sugar), and 55mg of sodium. The upper limit for sodium intake is 2300mg; however, the recommended sodium intake for those who want to maintain healthy blood pressure is between 1200 to 1500mg per day. Why it made the cut: This bowl combines protein, whole grains and vegetables for a balanced meal. Panda Express offers many choices, but some are better than others. My top 3 tips for how to eat at Panda Express after a workout are: During your workout, your body will go through the majority of the fuel it has stored. Aside from Orange Chicken, one of the more universally beloved entrees at Panda Express has got to be the Grilled Teriyaki Chicken. Its almost always a good idea to give veggies prime real estate on your platewhich is why the super greens side gets our vote as the best side dish at Panda Express. But, all that physical activity can sometimes lead to aches and pains. Wed suggest the string bean chicken breast. xhr.send(payload); So next time you're going out for dinner to Panda Express, keep these points in mind. It actually has a plant-based entree, whereas Chick-fil-A does not have any entrees for vegans or vegetarians at all. and split the entre with a friend and order a side of the Super Greens to share. Reducing the fat in our post-workout meal will make sure there are no delays. Eggplant Tofu from Panda Express Facebook The average entree at Chick-fil-A has 372 calories, but the average entree at Panda Express has only 294 calories. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Laura Semotiuk is a Precision Nutrition Level 1 certified nutrition coach. You also could split the dish with a friend or family member and add on some super greens. This salad has 330 calories, 15g fat, 26g carbs, 27g protein, 6g fiber, and 690mg of sodium. Toss the shrimp, nuts, and sauce together in a . Your body uses carbs as a quick source of energy so you are likely to find yourself hungry sooner after eating. There are also several seafood dishes (some vegetarians also include fish in their diet). "Although the shrimp is breaded, it's lightly breaded enough that the calorie and fat content is still reasonable," says Cleary. Healthy Menu (bodybuilding.com) The Super Greens are another healthy side item off the menu at Panda Express. Big on flavor and low on calories, this Angus steak, wok-seared delight is loaded with baby broccoli, onions, red bell peppers, and mushroomsall of which are tossed in a savory black pepper sauce. The hot & sour soup from Panda Express is a healthier option for most people because its lower in overall calories and carbs, and sodium. Both processes are important for strength and muscle growth. Panda Express menu items have significantly less sodium on average than Chick-fil-As menu items. The fake sugars in diet soda will mess up your cravings and make you hungrier. Panda Express offers options that include two and three meat entrees. That is quite achievable as long as you make sure to prominently include them in your lunch and dinner. It has 6 grams of sugar and 2 grams of saturated fat. Its not too difficult to customize a low-fat meal at Panda Express. and share this article with a friend via Facebook and/or Twitter. To make the Grilled Teriyaki Chicken a healthy meal choice, ask for no teriyaki sauce (its full of sugar!) For your side, get half fried rice and half super greens: 1/2 Fried Rice: 260 calories, 10g fat, 5.5g protein, 42.5g carbs 1/2 Super Greens: 45 calories, 1g fat, 5g carbs 3g protein We provide resources on workout nutrition, including bulking/cutting tips, meal prep, diet reviews, supplements, recipes, and more. Really, you can make healthy choices at any fast food restaurant. The most well-rounded beef choice on the Panda Express menu is broccoli beef. It is all tossed in a light ginger soy sauce, so you will not feel that the added condiment is weighing your food down or counteracting the healthiness of the dish. The vegetables provide fiber and micronutrients. If you are looking to further boost the carbs, a full serving of steamed rice can be ordered as the side. 18g fat 85g carbs 16g protein mandarin chicken 310 cals 16g fat 8g carbs 34g protein The Winner: Panda Express 2023 Galvanized Media. In fact, Panda Express notes that the availability of the grilled chicken might vary depending on your location, so if you know you want it, be sure to visit at the start of the lunch or dinner rush. CHIPOTLE. Surprisingly, Panda Express features just two vegetable entreesthe super greens and the eggplant tofu. The Panda Express menu is based on Chinese-American food classics. Plus, the brown rice has 4 grams of fiber and 9 grams of protein. In fact, its one of the highest-calorie, highest-sugar options. You'll get a good amount of protein . Eating at Panda Express can provide a quick food option both when busy or traveling but its important to select your meal that aligns best with your specific goal whether thats bulking or cutting. With just 220 calories you'll get a whopping 13 grams of filling protein, which helps you meet your daily veggie needs. If we compare the beef meals, the Panda Express one will still be $3.50, however, the McDouble is on the McDonald's dollar menu, which means it is only $1.00. Order a plate with two entrees In addition to carbs, your body also needs protein post-workout. Healthy Sides to Add to Your Meal at Panda Express Panda Express offers healthy sides to make your meal more filling. Many do not read their high blood pressure so they do not know if it harms them or not. However, Chick-fil-A does have a number of breakfast items (featuring chicken, bacon or pork sausage), as well as salads and side dishes. This includes our pre workout meal. Specifically, the Chicken Potstickers have only 160 calories, and they also contain fewer carbohydrates, fat, saturated fat, and cholesterol than the Cream Cheese Rangoons. One example: When Panda Express re-tooled its Super Greens side dish (a mixture of steamed broccoli, cabbage, and kale), the company reported reducing the sodium by more than 50 percent. Fat and protein will keep you feeling full and satisfied for a longer period of time after eating. The health benefits of mushrooms are numerous, including the fact that they come loaded with antioxidants, potassium, and vitamin B. That said, Chick-fil-A main menu items are higher in protein than Panda Express, which is usually a positive for helping to meet protein targets. The picture below depicts what the grilled chicken actually looks like. This dish includes a healthful medley of broccoli, kale, and cabbage. By cutting the serving of rice, you are able to reduce calories without feeling hungry later. Chick-fil-A also has a very limited selection of options that are suitable for vegetarians or vegans. 1 photo . Thechicken potstickersat Panda Express are our top appetizer choice, with 160 calories, 6g fat, 1.5g saturated fat, 20g carbohydrate, 6g protein, and 250mg sodium. But let's break down the science behind why veggies are recommended so often by every dietician, nutritionist, and medical expert. Fortunately, you can research which menu items contain which allergens by viewing Pandas allergen info online. But the fiber still falls short of daily recommendations and the sodium levels are quite high. 1. This will boost the carbs in your meal giving you the energy you need to get through a tough gym session. Opting for white rice also means losing out on a lot of the naturally occurring nutrients that you find in brown rice. Panda Express is the winner when it comes to having menu items that are lower in sodium than Chick-fil-A, and is a better option for those who want to reduce their sodium consumption. 121 reviews of Panda Express "Best Chinese food east of the Salinas river! The average entree at Panda Express has 705mg of sodium, whereas the average entree at Chick-fil-A has 1150mg (more than 50% greater). Youll be doing this gal whos trying to start her own fitness blog a big favor. Many fall under its Wok Smart threshold, which means the menu item contains less than 300 calories as well as over 8 grams of protein. Did you find this article helpful? This selection contains 340 calories, 24g total fat, 3.5g saturated fat, 24g carbohydrate, 7g protein, and 520mg sodium, along with 17g of sugar. Here's how to order at Panda Express and get a somewhat balanced meal, while still reaping the benefits of quick-service convenience. However, I will show some common meals that have similar ingredients. Studies show that they can help reduce your risk of heart disease, cancer, and even slow cognitive decline! The new pre-set kids' meals now available with a healthy fruit snack Tree Top Apple Crisps and a choice of water or juice. Entrees are high in protein and fat, both of which will keep you full and satisfied longer after you eat. Yes you can eat at Panda Express and gain muscle. The String Bean Chicken Breast dish from Panda Express is lower in calories, carbs and sodium than the Grilled Chicken Sandwich from Chick-fil-A. Panda Express is always gains brah Been eating that chit every week for years Honey Walnut shrimp is the GOAT *Tolerance is the lube that slides the dildo of dysfunction into the ass of civilized society* *We didn't deserve snailsrus* As always: not medical advice but medical opinion crew 09-27-2022, 10:15 AM #5 LogicalLifts Registered User However, Chick-fil-A still ranks highly in terms of being healthy as they have many high protein options and more variety in terms of salads and side dishes. There are several different options for your side dish when ordering a meal at Panda Express. Leafy greens like broccoli and kale are some of the most nutrient-rich foods you'll find. (Yes, Heres How), Does Creatine Help You Lose Weight? - YouTube 0:00 / 11:51 THIS PANDA EXPRESS PROTEIN HACK IS A GAMECHANGER! We do not provide medical advice, diagnosis, or treatment. Because of its large range of choices, the Panda Express menu caters to all sorts of palates, appetites, and dietary goals. This one gets the green light from our nutritionists. To further cut down your calories at Panda Express (and at any Chinese restaurant! Whether youre hungry for a protein-and-veggie meal or meat all by itself, Panda Express has you covered with five beefy options. Combine that with the baby broccoli, which also contains a number of healthy nutrients, and you have the makings of a healthy meal option the next time you visit Panda Express. The version of this Chinese-American classic at Panda Express comes with 490 calories, 23g total fat, 5g saturated fat, 51g carbohydrate, 25g protein, and 820mg sodium. Most of the dishes take almost the recommended daily sodium intake. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. In order to prioritize the repair of our muscles, we want those carbs and protein to be digested and absorbed as soon as possible. It is then tossed in a spicy black pepper sauce, so if you are somewhat averse to heat, you may want to sit this one out. What you eat pre-workout plays an important role in your gym performance as it provides you with the energy you will need to get through your workout. This video covers tips and tricks to cover what to e. Do not question whether or not it is too good to be true because you can absolutely dive into a bowl of Black Pepper Angus Steak and feel good about your choice. Ordering two entrees will approximately double the protein serving. Cool. Because it comes with a sizable dose of veggies, it packs 4g of fiber. Both the Egg Flower and Hot & Sour Soup provide 90 calories each, with the former containing 2 grams of fat and the latter only 3.5. Here's a closer look at their menu to help you decide. Of course everyone is different, but I usually stick to string bean chicken, spring rolls, broccoli beef, and super greens. Order a small (10-inch) chicken taco pizza. Potstickers from Panda Express are pan-seared, not deep fried, so you would be cutting down on the calories and fat. My next meal recommendation from Panda Express is the Shanghai Angus Steak and Super Greens for a lower-carb meal option that is high in protein. The average entree at Chick-fil-A has 4.2g of saturated fat; the single highest item is the Grilled Chicken Club Sandwich with 8g. Drink water or an iced tea instead. Its vegan options are salads and side dishes: salads (without meat or cheese), fries, fruit cups, and a wrap (without meat or cheese). Three meal options to order at Panda Express when bulking are: This meal has 710 calories, 62g protein (35%), 66g carbohydrates (37%) and 22g fat (28%). The Chick-fil-A sandwich would be a better choice for someone looking to maximize protein intake for muscle gain and also keep fat low. 7 Healthiest Foods at Japanese Restaurants, The Lowest Calorie Desserts at Dairy Queen (DQ), Link to Panda Express nutritional info for the entire menu. One side of Chow Mein at Panda Express had 510 calories and 20 grams of fat! The carbs in this meal come from the bun and the vegetables in the salad. All of the additives that come from frying, while tasty, are a major contributing factor to one's risk for heart disease. Again, this is helpful to make the process of consuming less calories, more comfortable and enjoyable. var xhr = new XMLHttpRequest(); My top 3 healthy meal recommendations from Panda Express are: My first meal recommendation from Panda Express is the String Bean Chicken Breast entree with a side of the kids size steamed rice and a side of super greens to create a high-protein meal with lots of vitamins & minerals. The most popular bodybuilding message boards! ROSEMEAD, Calif., Nov. 10, 2021 /PRNewswire/ -- Panda Express, the . Our body uses carbs quickly as energy, so you wont find yourself as full for as long after you eat when eating a higher carb food like rice. Try the options below for special diets. Saute for 3-4 minutes, until tender. Thank you, {{form.email}}, for signing up. Now you can see why it has 13 grams of total fat and 4 grams of saturated fat! The vegetables for their toppings and side dishes are of equally high quality and fresh produce is restocked several times each week from local farmers. Katherine Brooking MS, RD is registered dietitian, nutrition writer/influencer and media spokesperson. Lauren has a background in competitive swimming and is currently competing as a CrossFit athlete. However, Panda Express does have Eggplant Tofu as an entree featuring a plant-based source of protein, whereas Chick-fil-A only has salads and side dishes for plant-based meals, without a protein source. Ensure you avoid the fried rice as this has extra fat that impedes this process. Healthy Benefits Rx. Chick-fil-A is the winner for the best quality meat. In general, choosing grilled meats over fried will save you calories and carbsand it is always smart to choose an entre that comes with veggies. Karma, right? Looking for the healthiest meal at Panda Express? Remove from the pan and cover to keep warm. This will boost the carbs in your meal, providing you with lots of energy to get you through your workout. If we dont have adequate protein in our system, the process of muscle breakdown will continue. Overall, the String Bean Chicken from Panda Express is a healthier option for most people. The beef and broccoli come tossed in a ginger soy sauce, adding a nice zesty flavor without packing on too many additional calories, as condiments can sometimes do. Panda Express offers healthy sides to make your meal more filling. Chick-fil-A is the winner for the best quality produce. So here is what I get: Fried Rice: 570 cals. Stir in garlic, ginger, and black pepper. You should be aiming for at least two servings of carbs, with a serving measuring approximately the size of a closed fist. The chains sides run the gamut from low-calorie veggies to high-calorie, high-sodium noodles, and rice dishes. GARDENFIT. 8. Customization allows you to tailor your meal based on your personal preferences and health and fitness goals. There may be only two flavors, but both soups are great choices. Skip the Diet Soda The vegetables for the salads and for toppings come from deliveries of fresh produce that arrive at the store multiple times a week. The Winner: Chick-fil-A day.