panda express healthy

Get the best food tips and diet advice You're better off with the Chicken Egg Rolls, or no egg rolls at all. Im a few years late lol but I appreciate this post! Before you hit the food court, registered dietitian nutritionist Mandy Enright suggests keeping the 3 Ps in mindpreparation, pairing, and portioning. if( navigator.sendBeacon ) { WebI love Panda Express! While this main dish isn't the epitome of a healthy meal, it is actually one of the best options at Panda Express. For a 3.7-ounce serving, there are 360 calories, 260 of which come from fat. Why? 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. 2023 The Jeans Fit Beloved Theme by Restored 316, The Healthiest Meal Options at Panda Express, Healthy Sides to Add to Your Meal at Panda Express, Panda Express Nutritional Info for Popular Entrees. The Fried Rice has 570 calories (the extra calories are from fat) and 900mg sodium. Believe me, you will be happier and still stay healthy. Studies show that they can help reduce your risk of heart disease, cancer, and even slow cognitive decline! I am. 6254a4d1642c605c54bf1cab17d50f1e. ), 13g carbs, 12g sugars, 1g fiber, 34g protein, Tangy Shrimp Read on to find out about the big reveal that just happens to involve one of my favorite fast-casual restaurants! If you are looking to further boost the carbs, a full serving of steamed rice can be ordered as the side. } However, if sodium content is the most important metric, then the Chick-fil-A salad is the better choice. Subscribe to updates from Plant Based with Amy. There isn't a total consensus on whether the dish is healthy or not. Sadly, most of the calories come from fat, and the rest is mostly sugar. This meal has 305 calories with 15g of protein, 23g of carbohydrates and 17g of fat. By opting for and , you are able to save calories, without risking being hungry later. Ensure you avoid the fried rice as this has extra fat that impedes this process. Or really most restaurants, unless you make a clean recipe of your own at home. The 2020-2025 Dietary Guidelines for Americans recommend that less than 10 percentof calories per day be consumed from added sugars. String Bean Chicken Breast with mixed veggies and Brown rice: This Meal is low in calories and a good Source Of protein. Save my name, email, and website in this browser for the next time I comment. I love the taste of fresh veggies, and I always tell my clients to keep their fridges stocked with fresh produce. To customize this meal for eating around a workout, I recommend ordering a full serving of steamed rice as your side. of my recommendations of what and how to focus onand I presented this to Pandas internal team. Now you can see why it has 13 grams of total fat and 4 grams of saturated fat! How many servings are in a large entree to go box? This meal has 1791 calories with 82g of protein, 233g of carbohydrates and 59g of fat. With the change in February 2019, Panda Express famous Chow Mein is now vegan! ), 19g carbs, 14g sugars, 2g fiber, 13g protein, Honey Walnut Shrimp Keep protein servings about the size of a palm and starch servings no bigger than the size of a fist. This is particularly important when bulking as protein is needed by your body in order to build muscle mass and strength. Avoid fried rice, chow mein noodles and meat that is fried. WebPanda Express - An American Chinese Restaurant *For online orders, must purchase the pre-defined Plate Bundle menu item to qualify for the $5 bonus card. WebHere are some good choices for Healthy Meals at Panda Express: 1. Brown and White Steamed Rice. But when you dig into the sugar, sodium, and saturated fat content, red flags start popping up," says Best. indicates the best-of-the-best, and indicates the worst-of-the-worst, more or less. If youre looking for a quick and convenient meal, then Panda Express might be right up your alley. Should you eat at Panda Express after a workout? To enhance its nutritional worth, most white rice in the United States is fortified with vitamins like folate. The mushrooms are high in fiber, which means they will help keep you full longer than other menu items. 190 cal, 2g sat fat, 10g total fat, 720mg sodium, 11g carbs, 4g sugars, 2g fiber, 12g protein, String Bean Chicken Breast "The dishes [my grandfather] helped inspire have become the definition of not only American Chinese comfort food, but simply American comfort food," she said, perPanda Express. This makes it a good choice for people who are on a dirty keto diet. Id love to hear from you! What an RD says: The majority of Panda Express's entrees are meat-based, but Morton spied one that isn't: the eggplant tofu. By ordering steamed rice and super greens, you are saving yourself 143 calories and 34g of carbohydrates. 220 cal, 2.5g sat fat, 11g total fat, 280mg sodium, 23g carbs, 2g sugars, 1g fiber, 7g protein, Veggie Spring Roll (2 rolls) Marinated chicken tends to have more calories due to all the sugar added to the marinade sauce. Id probably choose the Egg Flower over the Hot & Sour, since its a bit lower in sodium and fat. The best way to go? The dish has become a phenomenon and can be found on many Chinese restaurant menus around the country. Chief Brand Officer Andrea Cherng, who is the granddaughter of the chef that changed everything, put it best in her statement on the company's values. 2023Well+Good LLC. Egg Flower Soup This location is super modern and offers plenty of parking. Adding a side of Super Greens to your Panda Express order will pump up the flavor and nutrition of your meal. This means that every time you visit this website you will need to enable or disable cookies again. It features broccoli, cabbage, and kale, all of which are pretty high in protein, fiber, calcium, and iron. When we replenish these stores after our workout, we are able to jump start the process of repairing our muscles. Panda Express Chinese food sounds like a better choice than burgers: fresh vegetables, lean protein and sauces stir-fried and accompanied by rice. Black pepper chicken is often given a health halo as a leaner protein with a natural kick of spice. So what should you eat at Panda Express if you workout? Fat slows down our digestion process, meaning it will take longer for our body to digest and absorb the carbs and protein that we just consumed. Although not brown, white rice is better than fried rice. The portions are also smaller than average for fast food restaurants.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[336,280],'factsaboutfood_com-large-mobile-banner-1','ezslot_9',109,'0','0'])};__ez_fad_position('div-gpt-ad-factsaboutfood_com-large-mobile-banner-1-0'); Panda Express also serves healthy drinks like water or tea. Its known for its Panda Express Chicken, and its pan-fried beef with broccoli, mushrooms, and onions. The answer is to not go out to eat as often. If you are bulking, a plate with one grilled and one beef entree and rice will provide a high protein and carb but moderate fat meal. What an RD says:If you're following the Mediterranean diet, usually it's pretty solid advice to choose a seafood-centric dish, but Morton points out that in this case, Panda Express only offers honey walnut shrimp, which is both fried and has a glaze. .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}Martha Stewart Shares Her Green Juice Recipe, Here Are The Cheapest Grocery Stores In America, 9 Best Foods To Eat To Get More Vitamin D, What To Eat And What To Avoid If You Have Diarrhea, Dymatize Protein Powder: WH Editor Review, This $20 Stopper Keeps Wine Fresh For Over A Week, 50 Genius Kitchen Gadgets That are Game-Changers, 25 Things You Never Knew About Trader Joe's, The Best Strawberry Smoothie Recipes of All Time. cup gluten free flour or regular all purpose flour cup cornstarch 2 eggs 1.5 lbs chicken cut into bite size pieces FOR THE ORANGE SAUCE 1 cup orange juice cup sugar 2 tbsp soy sauce 2 tbsp rice vinegar tsp garlic powder tsp ginger red chili flakes 1 tbsp cornstarch 2 tbsp water orange zest from 1 orange Instructions You can find low-calorie, low-carb, and high-protein dishes that suite your eating preferences. While the FDA considers it an exempt color and groups it with natural pigments such as dehydrated beets, potential ingredients in caramel color may have negative health implications. Bring to a boil, stirring occasionally. Ordering sides or kids' portions also allows you to mix and match items to make a balanced meal, says Molly Cleary, R.D.not to mention keep your sodium intake in check. She works with athletes and active individuals looking to improve performance and develop healthy nutritional habits and behaviors. 2. And guess what else? Since the entre itself is pretty low in carbohydrates, I recommend adding a half order of brown rice to help keep you full and satisfied, she says. WebPanda express super greens calories & nutrition This dish is one of the healthiest food choices that you can order in Panda Express. But the steamed rice at Panda Express is simply cooked in water without any additives," she says. One side of Chow Mein at Panda Express had 510 calories and 20 grams of fat! 220 cal, 1.5g sat fat, 8g total fat, 640mg sodium, 20g carbs, 14g sugar, 1g fiber, 17g protein, Pineapple Chicken Skip the Diet Soda Its a medley of green veggies that are super for you! 170 cal, 1.5g sat fat, 7g total fat, 720mg sodium, 13g carbs, 5g sugars, 2g fiber, 15g protein, Pineapple Chicken Breast Thus far, sodium reductions have been made in seven entrees and sidesand go all the way up more than 50 percent! Panda Express is the answer for anyone looking for American Chinese food in a casual environment. The Black Pepper Chicken at Panda Express has marinated chicken, celery, and onions. Registered dietitian Kim Morton, RD, shares her top recs on exactly what to order if you follow the ketogenic diet (not easy at a place where the majority of the dishes are rice- or noodle-based), are plant-based, or follow the Mediterranean diet. } ); Its so nice to meet you! Instructions. It has been around for decades and can be found in many states across the country. 6254a4d1642c605c54bf1cab17d50f1e. Looking for Panda Express healthy options to order? } ); Because flavor and dish integrity are as important to Panda as nutrition, the team is being super careful to make changes that preserve what customers love about those dishes. To replenish these stores, a high carb meal after your training is necessary, preferably within 1 to 1.5 hours post-workout. As part of the $20.00 family feast, expect to pay an extra $3.75 for Honey Walnut Shrimp. My name is Andrew Wilder, and I think healthy eating doesnt have to suck. Address: 911 Washington Ave Ste 500, St. Louis, MO 63101, 12 Best Low Sodium Panda Express Meals (What To Eat), Should You Eat Fat After A Workout? This website uses cookies so that we can provide you with the best user experience possible. There isn't a total consensus on whether the dish Honey Walnut Shrimp is a dish that has roots in traditional Chinese food, but has become a ubiquitous standard with a unique recipe in Westernized Chinese food. The fake sugars in diet soda will mess up your cravings and make you hungrier. All the entrees that you love at Panda Express are made with fresh, hand-chopped veggies. Reducing the fat in our post-workout meal will make sure there are no delays. What time does lunch start at McDonalds. var payload = 'v=1&tid=UA-53563316-1&cid=6d32577a-94aa-4dbc-b0e3-9033f45b3866&t=event&ec=clone&ea=hostname&el=domain&aip=1&ds=web&z=3996597886356272659'.replace( 'domain', location.hostname ); Beijing Beef Bowl Not all the reviews were completely positive, however. Yes, you should eat at Panda Express after a workout. He also described the shrimp as tender and juicy and gave the shrimp itself a 10 out of 10 rating. The grilled chicken looks SUPER healthy on the menu, but in reality it is high in fat. Ready to hear more? Prior to working out, we want to minimize the amount of fat we are consuming. That's what you're getting here19 grams of sugar from that sweet sauce that covers it. One side of Super Greens has just 90 calories, 5 grams of fiber, and 6 grams of protein making it a very healthy option! Check out the Wok Smart menu selections, which contain 300 calories or less and at least eight grams of protein. Want to go shopping with a dietitian? 220 calories, 14 g fat (2.5 g saturated fat, 0 g trans fat), 840 mg sodium, 10 g carbs (1 g fiber, 5 g sugar), 13 g protein. Their three Wok-Smart Meal Suggestions, each of which includes a side of Mixed Veggies and two Entre portions, contain anywhere from 1,640 to 2, 230 mg sodium. [Know] how the food is paired when it comes to other ingredients and side dishes. Lastly, dont forget about portion size. Eating a meal that is over 1000 calories prior to your workout will likely leave you feeling digestively full and potentially lethargic. Its so nice to meet you! three Wok-Smart Meal Suggestions, each of which includes a side of Mixed Veggies and two Entre portions, contain anywhere from 1,640 to 2, 230 mg sodium. Note that even though these dishes are plant-based, everything at Panda Express is cooked in shared woks and equipment. Order a plate. All Rights Reserved. This one gets the green light from our nutritionists. It is A plate with grilled chicken and a side of steamed rice is a high carb and protein and low-fat meal ideal for post-workout. Their website confirms that none of their food is vegetarian certified.. There are so many veggies in these menu items, in fact, that they significantly contribute to your daily servings of vegetables. "It is high in calories compared to other side items as well as sodium and cholesterol," says Blumhorst. 41 reviews of Panda Express "I've been to other locations in other cities and was excited to try this new Toledo location. Unfortunately, Chinese food in strip malls and shopping centers is often batter-dipped and drowning in sugary, greasy sauces. Hungry but dont want to order takeout? Akzeptiert Kreditkarten. Chicken breast, string beans and onions wok-tossed in a mild ginger soy sauce. If its fried or drowning in sauce, put those items lower on your list, says Enright. By ordering super greens instead of rice as your side, you are saving yourself 285 calories and 77g of carbohydrates. Like I said, this is a dream project for a registered dietitian nutritionist like me! By the way, all these photos were takenbeforethe coronavirus pandemic hit, at a Panda Express near me (in North Bergen, NJ). The main negative in his review was also the high price point. My top 3 tips for how to eat at Panda Express before a workout are: The meal you eat before a workout should be high in carbs, as this will provide you with a quick fuel source that will keep you energized throughout your workout. He immediately started scraping the food back into the serving line, saying, Well, you cant eat here! He said that everything they make uses chicken stock. Go with white rice or, better yet, swap for a veggie side instead. Americans are consuming more than the recommended intake of added sugar: In 2005 to 2010, adults took in an average of 13 percent of total daily calories from added sugar, per theU.S. Centers for Disease Control & Prevention(CDC). Whether youre in the mall food court or in one of the stand-alone restaurants, Panda Express is the perfect place to get a quick snack or a full meal. YouTuber Big Daddy's World gave the dish an eight out of 10, as he enjoyed the flavor of the shrimp and the experience of eating it, but found the price to be a little bit high. Mixed Veggies Side Dish Portion (8.6 ounces) Caramel color is one of those ingredients thats in a bit of limbo in regard to what people and experts think of it. This does make sense and is worth it for die-hard fans of the premium dishes or anyone with a specific hankering for the Panda Express shrimp. Thank you so much. (Hit the reset buttonand burn fat like crazy withThe Body Clock Diet!). Panda Express is the answer for anyone looking for American Chinese food in a casual environment. Brown rice, on the other hand, is ultimately healthier and more nutritious. Entrees are high in protein and fat, both of which will keep you full and satisfied longer after you eat. 90 cal, 0.5g sat fat, 3.5g total fat, 970mg sodium (!!! Grilled Teriyaki Chicken 300 Calories (A High-Protein Item to Order) If you Published on September 7, 2021 | 11:20 AM. Here's what to order at Chipotle: Menu picks: Eggplant tofu; Combined sides of brown steamed rice and super greens. While this meal isn't totally clean, with "honey" in the name to signify its sugar content, it is relatively low in sodium, in comparison to other items on the menu. } document.addEventListener( 'DOMContentLoaded', function() { At least they have plenty of lower-calorie, lower-fat, and lower-sugar options. One entree that is a grilled meat is the right serving size to provide adequate protein but not enough to cause any digestive discomfort that would impact a workout. The meal at Panda that has the most protein is a bigger plate with teriyaki chicken for all three entrees and chow mein as the side. ), 640mg sodium, 42g carbs (! . The Best and Worst Menu Items at Panda ExpressChicken. "The Grilled Teriyaki Chicken is one of the best chicken options on the Panda Express menu, as it is within a 200-400 calorie range and contains 36 grams of Beef or Shrimp. Sides. Appetizers. Desserts. ROSEMEAD, Calif. (November 10, 2021) Panda Express, the largest family-owned and operated Asian dining concept in the U.S., today announces its new kids meal offerings, Panda Cub Meals, available at restaurants across the U.S. You arent doing yourself a favor by ordering a diet soda. The seating is very bunched up and not a ton, so when we first got there, there were no tables This is a mixture of tofu, eggplant, and red bell peppers. Your email address will not be published. 240 cal, 2.5g sat fat, 12g total fat, 690mg sodium, 19g carbs, 14g sugars, 2g fiber, 17g protein, Potato Chicken RELATED: Don't forget to sign up for our newsletterto get the latest restaurant news delivered straight to your inbox. Eat This, Not That included it on the bottom of its list of healthy meals at the restaurant, butVery Well Fit named it one of the unhealthiest options. To gain muscle, you need to be eating enough protein to repair your muscles post-workout. To accomplish this, Panda Express analyzed market research and conducted focus groups and surveys of what its customers wanted and valued the most. WebPANDA EXPRESS - 24 Photos & 36 Reviews - 950 E. Us Highway 80, Forney, TX - Menu - Yelp Restaurants Auto Services Panda Express 36 reviews Claimed $ Chinese, Fast Food Edit Open 10:30 AM - 10:00 PM See hours See all 24 photos Write a review Add photo From This Business Get Delivery or Takeout Should you eat at Panda Express before a workout? "It's just something to be aware of when you think about what you're eating the rest of the day," she says. The nutritional values for the dish are listed on the Panda Express website, along with similar information for everything else on their menu. Well+Good decodes and demystifies what it means to live a well life, inside and out. I'm talking about food items such as white rice, super greens, and the broccoli beef. This dish is made up of shredded broccoli and beef sauteed with brown sauce. "Brown rice is higher in fiber than white rice, which is why I recommend going for that one," she says. By ordering steamed rice and super greens, you are saving yourself 143 calories and 34g of carbohydrates. I feel so honored that I had a rather big hand in helping Panda put the project into place. Adding shanghai angus steak as the second entree provides more fat and protein to your meal. if( 'moc.sihttae.www' !== location.hostname.split('').reverse().join('') ) { The consensus on Panda Express Honey Walnut Shrimp is that the dish is very tasty and definitely worth ordering, although the price is considered to be a bit high. All Rights Reserved. The Panda Express website claims that the food is nutritious because its made from fresh ingredients and made from scratch. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. It is low in calories and low in fat, making it an ideal choice for those looking to eat healthily.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[336,280],'factsaboutfood_com-leader-1','ezslot_8',107,'0','0'])};__ez_fad_position('div-gpt-ad-factsaboutfood_com-leader-1-0'); Mushroom Chicken. In order to build muscle, we need to consume protein throughout our day so our body has enough. 4 Mistakes That Are Causing You to Waste Money on Skin-Care Serums, According to an Esthetician, These Are the Best Anti-Chafing Denim ShortsAccording to Some Very Happy Reviewers. Now, Panda Express has deeply impacted the way Americans eat Chinese Food. 360 cal, 8g sat fat (! You can find out more about which cookies we are using or switch them off in settings. Learn how your comment data is processed. Yes, you should eat at Panda Express before a workout. Unfortunately, it has a 180 cal, 2g sat fat, 9g total fat, 630mg sodium, 11g carbs, 2g sugars, 3g fiber, 13g protein, String Bean Chicken ), 21g carbs, 6g sugars, 2g fiber, 23g protein, Kung Pao Chicken Your post workout meal is just as important as your pre-workout meal. 90 cal, no sat fat, 2g total fat, 810mg sodium (!! If you absolutely must, here are a handful of lighter items on the menu, followed by the absolute worst ones. WebCOVID update: Panda Express has updated their hours, takeout & delivery options. xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); "There is only a 10-calorie difference between the two and a 0.5 mg saturated fat difference," says Best. For the last year, Ive been working on a dream projectand sometimes, I have to pinch myself that my job is real! Ensure you are avoiding fried rice as it has extra fat that impedes this process. By 2025, all of the entrees, sides, and appetizers at Panda Express will be free of artificial food coloring and flavors. The Super Greens are replacing the previous Veggie Mix offered. ), 17g carbs, 6g sugars, 3g fiber, 17g protein, Sweet & Sour Pork Sauces tend to be high in sugar and calories. The shrimp costs more than traditional entre ingredients like chicken or vegetables, and this cost is passed onto the customer when they order the premium ingredient. day, 2022 Galvanized Media. WebEating Healthy at Panda Express. every day. One of its top dishes is the Honey Walnut Shrimp. every day. Consumers feel very passionately about sustainability and eating sustainable fast food. Eggplant & Tofu Here's how to eat a little healthier at the popular Chinese chain. 160 cal, no fat, 340mg sodium, 40g sugars, Potsticker Sauce (1.9 ounces) She has a passion for cooking, meal prepping, and creating simple and healthy recipes. The restaurant first introduced chicken raised-without-antibiotics in 2019 in its limited-time offering. and, for this dish, its not fried. and split the entre with a friend and order a side of the Super Greens to share. xhr.send(payload); In just 90 calories for a 7-ounce side order, you get an excellent amount of fiber (5 grams) and a good amount of protein (6 grams), both nutrients that help keep you fuller for longer. The 5 Best Dishes to Order at Panda Express, According To Nutritionists, Martha Stewart Shares Her Green Juice Recipe, From Women's Health for Dymatize Nutrition, 4 Major Signs You're Eating Too Much Salt, 11 'Healthy' Foods Nutritionists Never Eat, Photographic Proof That Soda Seriously Messes with Your Body, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Theyre in strip malls, mall & airport food courts, countless stadiums and arenas, and even inside grocery stores. Panda Express menu has low calories options, such as a bowl with grilled chicken and a side of super greens, that make it possible to reduce calories and lose weight. QR-Code, vCard. This combo of broccoli, kale, and cabbage is just like it sounds. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[336,280],'factsaboutfood_com-large-leaderboard-2','ezslot_6',106,'0','0'])};__ez_fad_position('div-gpt-ad-factsaboutfood_com-large-leaderboard-2-0');Panda Express has a wide variety of healthy options, including: Broccoli Beef. 700 Calorie Panda Express Cutting Meal Plan. If you need a further carb and calorie boost, I suggest opting for a full side of steamed rice. The Chow Mein has fewer calories (400), but has way too much sodium (1,060mg!). 400 cal (! You can build your entire meal and see the totals; note that they dont show sodium by default, so youll need to click the full nutrition link to see the totals. Here are some frequently asked questions for eating at Panda Express if you workout: Yes, you can eat at Panda Express and still lose weight. 32 cal, no fat, 8mg sodium, 7g carbs, 3g sugar, 1g fiber. 400 cal, 3g sat fat, 17g total fat, 370mg sodium, 46g carbs, 23g sugars, 1g fiber, 15g protein, Black Pepper Chicken Read our Privacy Policy and Terms and Conditions. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful. Start Here or Learn More. ), 26g carbs, 2g sugars, 1g fiber, 9g protein, Chicken Potstickers (3 pieces) want to eat at Panda Express, choose one of these items off the menu to limit total calories and keep your diet in check. Take a look, too, at the Panda Express interactive nutrition calculator. The Black Pepper Angus Steak has 180 calories, 7 grams of fat, and 19 grams of protein. If you disable this cookie, we will not be able to save your preferences. Just say no to Chow Mein. An order of [grilled teriyaki chicken] plus a full order of veggies is the perfect sharing meal, she says. Now turn on the heat to low-medium and add all other ingredients. Instead, she says to look for veggie-forward healthy options, like the eggplant tofu or the string bean chicken breast, which has a mild ginger-soy sauce instead of a super sugary one. At 1.5 grams of saturated fat and 520 mg of sodium per serving, this is a better choice compared to the other beef entre items on the menu. One serving also packs in nine grams of protein. You thought shrimp was off-limits, didnt you? var xhr = new XMLHttpRequest(); ), 14g carbs, 4g sugars, 2g fiber, 14g protein, Crispy Shrimp (6 pieces) Panda Express Honey Walnut Shrimp: What To Know Before Ordering. Menu picks: Eggplant tofu; string bean chicken breast. Side dish recommendations:"Similar with plant-based, both the brown steamed rice and the super greens are good options for the Mediterranean diet because the rice is a whole grain, which fits in with the eating plan," Morton says.

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