Healthiest Panda Express Order For Weight Loss
The healthiest Panda Express orders for weight loss combine low-calorie sides with high-protein entrees. Learn the best combinations under 500-700 calories.
The healthiest Panda Express meal for weight loss is Super Greens with Grilled Teriyaki Chicken - only 405 calories with 42g protein. This combination maximizes protein while keeping calories low, helping you stay full longer.
The Golden Rules For Healthy Panda Express Orders
- Choose Super Greens as your side (130 cal vs 620 for Fried Rice)
- Pick grilled over fried entrees (saves 200+ calories)
- Prioritize protein (keeps you full, supports muscle)
- Avoid high-sugar sauces (Orange Chicken has 20g sugar)
- Consider a bowl instead of plate (smaller portion)
Healthiest Panda Express Bowls (Under 500 Calories)
| Bowl Combination | Calories | Protein | Why It's Healthy |
|---|---|---|---|
| Super Greens + Broccoli Beef | 280 | 18g | Lowest calorie option |
| Super Greens + Black Pepper Steak | 310 | 28g | High protein, low carb |
| Super Greens + String Bean Chicken | 340 | 21g | Good protein, veggies |
| Super Greens + Mushroom Chicken | 350 | 22g | Moderate, satisfying |
| Super Greens + Grilled Teriyaki Chicken | 405 | 42g | Best protein/calorie |
| Super Greens + Kung Pao Chicken | 450 | 26g | Flavorful, moderate cal |
Healthiest Panda Express Plates (Under 700 Calories)
| Plate Combination | Calories | Protein | Notes |
|---|---|---|---|
| Super Greens + Broccoli Beef + String Bean Chicken | 490 | 30g | Lowest cal plate |
| Super Greens + Black Pepper Steak + Broccoli Beef | 460 | 37g | High protein |
| Super Greens + Grilled Teriyaki + Mushroom Chicken | 625 | 55g | Excellent macros |
| Super Greens + Grilled Teriyaki + Broccoli Beef | 555 | 51g | Best balanced |
| Super Greens + Kung Pao + String Bean Chicken | 660 | 38g | Flavorful |
Best Entrees For Weight Loss
Ranked by calories (lowest to highest):
| Entree | Calories | Protein | Why It's Good |
|---|---|---|---|
| Super Greens (Entree) | 90 | 6g | Ultra-low cal |
| Broccoli Beef | 150 | 9g | Vegetables + protein |
| Black Pepper Sirloin Steak | 180 | 19g | Lean protein |
| Wok-Fired Shrimp | 190 | 17g | High protein, low cal |
| Potato Chicken | 190 | 8g | Moderate option |
| String Bean Chicken Breast | 210 | 12g | Good veggies |
| Mushroom Chicken | 220 | 13g | Satisfying |
| Grilled Teriyaki Chicken | 275 | 33g | Best protein value |
Entrees To Avoid For Weight Loss
| Entree | Calories | Problem |
|---|---|---|
| Orange Chicken | 510 | High cal, sugar (20g) |
| Beijing Beef | 480 | High cal, fried |
| Beyond Orange Chicken | 440 | Still high calorie |
| Honey Walnut Shrimp | 430 | High fat (28g) |
| SweetFire Chicken | 360 | High sugar |
Smart Side Swaps
The side is where most calories hide. Make this swap:
| Instead of... | Choose... | Calories Saved |
|---|---|---|
| Fried Rice (620) | Super Greens (130) | 490 cal |
| Chow Mein (600) | Super Greens (130) | 470 cal |
| White Rice (520) | Super Greens (130) | 390 cal |
| Chow Fun (410) | Super Greens (130) | 280 cal |
Sample Weight Loss Meal Plans
1,200 Calorie Day Including Panda Express
Breakfast: 300 calories Lunch (Panda Bowl): Super Greens + Grilled Teriyaki = 405 calories Dinner: 400 calories Snacks: 95 calories Total: 1,200 calories
1,500 Calorie Day Including Panda Express
Breakfast: 400 calories Lunch (Panda Plate): Super Greens + Grilled Teriyaki + Broccoli Beef = 555 calories Dinner: 400 calories Snacks: 145 calories Total: 1,500 calories
Portion Control Tips
- Order a bowl instead of plate - Automatically smaller portion
- Share a plate - Split with a friend or save half
- Skip the appetizers - Egg rolls add 200+ calories each
- Choose water or unsweetened tea - Soda adds 270-510 calories
- No extra sauce - Sauces add sugar and sodium
What To Order For Different Calorie Budgets
400-500 Calorie Budget
- Bowl: Super Greens + Grilled Teriyaki Chicken (405 cal)
- Bowl: Super Greens + Kung Pao Chicken (450 cal)
500-600 Calorie Budget
- Plate: Super Greens + Grilled Teriyaki + Broccoli Beef (555 cal)
- Plate: Super Greens + Black Pepper Steak + String Bean Chicken (520 cal)
600-700 Calorie Budget
- Plate: Super Greens + Teriyaki Chicken + Mushroom Chicken (690 cal)
- Plate: Super Greens + Kung Pao + String Bean Chicken (660 cal)
Sodium Warning
Even healthy Panda Express meals can be high in sodium:
- Black Pepper Chicken: 1,130mg (49% DV)
- Kung Pao Chicken: 1,050mg (46% DV)
- Chow Mein: 1,000mg (43% DV)
Tips to reduce sodium:
- Choose White Steamed Rice if you want rice (0mg)
- Pair high-sodium entrees with low-sodium options
- Skip additional soy sauce
Calculate Your Perfect Order
Use our Panda Express Calorie Calculator to build a meal that fits your exact calorie budget. You can see:
- Total calories
- Protein, fat, and carb breakdown
- Sodium content
Cook at Home for Better Results
While Panda Express can fit into a weight loss plan, cooking at home gives you complete control over calories and sodium.
Get started with:
- Browse All Healthy Recipes - Filter by calories, protein, and diet type
- 7-Day Weight Loss Meal Plan - Complete meal prep guide
Quick Asian-inspired recipes:
- Veggie Tofu Scramble - Plant-based protein option
- Healthy Recipes Collection - Explore our full recipe database
Related Guides
- Panda Express Calorie Calculator
- Panda Express Menu Calories Chart
- Panda Express Calories And Protein
- Panda Express Plate Calories
- How To Track Panda Express In MyFitnessPal
Related Articles
Conclusion
The healthiest Panda Express order for weight loss combines Super Greens with protein-rich entrees like Grilled Teriyaki Chicken, Broccoli Beef, or Black Pepper Sirloin Steak. A healthy bowl can be as low as 280 calories, while a balanced plate stays under 600 calories with 50+ grams of protein. Use our Panda Express Calorie Calculator to build your perfect weight-loss friendly meal.