Panda Express Menu: 5 Healthier Choices for Fitness Enthusiasts

Enjoy healthier options at Panda Express! Discover 5 delicious menu choices catered to fitness enthusiasts. Achieve your nutrition goals without sacrificing taste. Click now for a healthier lifestyle!

Panda Express, a renowned fast-food chain, offers a plethora of dishes that cater to various taste preferences. Fitness enthusiasts, however, need to be mindful of their food choices to maintain their health and performance. This blog highlights five healthier menu options at Panda Express that cater to fitness-conscious individuals, enabling them to enjoy delicious meals while staying on track with their nutrition goals.

Understanding Total Daily Energy Expenditure (TDEE)

When it comes to personalized calorie tracking and weight loss guidance, understanding the concept of Total Daily Energy Expenditure (TDEE) is crucial. TDEE represents the total number of calories your body burns in a day, accounting for various factors such as your age, weight, and activity level. It comprises three essential components:

  • Basal Metabolic Rate (BMR): The number of calories your body needs to maintain basic physiological functions like breathing, digestion, and cell production.
  • Physical Activity Level (PAL): The calories burned during daily activities and exercise.
  • Thermic Effect of Food (TEF): The calories required to digest, absorb, and process the nutrients in your meals.

By understanding your BMR and TDEE, you can create a consistent caloric deficit, which is the key to achieving your weight loss goals. A caloric deficit occurs when you consume fewer calories than your body needs to maintain its current weight. Over time, this deficit leads to weight loss as your body utilizes stored energy to make up for the lack of calories.

As a fitness enthusiast, it's essential to comprehend and monitor your TDEE to make healthier choices in your diet and optimize your weight loss journey. By maintaining a caloric deficit, you can achieve your weight loss goals and enjoy the benefits of a healthier lifestyle.

Healthier Entrees at Panda Express

Fitness enthusiasts looking for healthier options at Panda Express can choose from a range of entrees that are lower in calories, fat, and sodium. Here are five delicious entrees that not only taste great but also align with your fitness goals:

Grilled Teriyaki Chicken
Grilled teriyaki chicken

Grilled Teriyaki Chicken is a flavorful dish featuring tender, grilled chicken glazed with teriyaki sauce. With only 300 calories and 13 grams of fat per serving, this entree is a healthier choice for fitness enthusiasts. The high protein content of 36 grams also makes it an excellent option for muscle recovery and growth.

String Bean Chicken Breast
String bean chicken breast

String Bean Chicken Breast is a tasty combination of juicy chicken breast, fresh-cut string beans, and onions stir-fried in a savory sauce. With 190 calories, 9 grams of fat, and 14 grams of protein per serving, this dish is a great option for those looking to maintain a balanced and healthy diet.

Broccoli Beef
Broccoli beef

Broccoli Beef is a classic Chinese dish made with tender slices of marinated beef and fresh broccoli florets, cooked in a light ginger soy sauce. This entree contains 150 calories, 7 grams of fat, and 9 grams of protein per serving, making it a smart choice for individuals focused on their fitness goals.

Black Pepper Angus Steak
Black Pepper Angus Steak

Black Pepper Angus Steak features tender Angus steak wok-seared with fresh asparagus, onions, and mushrooms in a savory black pepper sauce. At 180 calories, 7 grams of fat, and 19 grams of protein per serving, this dish is a healthier option for those looking for a satisfying and protein-packed meal.

Mushroom Chicken
mushroom chicken

Mushroom Chicken is a delicious mix of tender chicken, sliced zucchini, and button mushrooms, all tossed in a light ginger soy sauce. With only 170 calories, 9 grams of fat, and 13 grams of protein per serving, this entree is an excellent choice for fitness enthusiasts seeking a nutritious and flavorful meal.

By opting for these healthier entrees at Panda Express, you can enjoy a satisfying meal without sacrificing your fitness progress and goals.

Healthier Sides at Panda Express

When it comes to balancing your meal at Panda Express, selecting healthier side options is crucial for fitness enthusiasts. Two of the best choices include Super Greens (Mixed Vegetables) and Steamed Brown Rice. Both of these sides offer nutritional benefits that complement the healthier entrees available on the menu.

Mixed Vegetables
Mixed vegetables

A nutritious and tasty side dish, Mixed Vegetables is a healthful blend of broccoli, zucchini, carrots, string beans and cabbage. This vegetable medley is rich in vitamins and minerals, making it a great choice for those looking to add more greens to their diet. With only 90 calories per serving and a good amount of fiber, this side supports digestion and helps maintain a feeling of fullness. The low calorie count and high nutrient content make Super Greens an ideal choice for fitness enthusiasts aiming for a balanced meal.

Steamed Brown Rice
steamed brown rice

Steamed Brown Rice is another healthy side option at Panda Express. It provides a good source of complex carbohydrates, which are essential for sustained energy levels. With 420 calories per serving and 5 grams of protein, this side dish offers a filling addition to your meal while still being relatively low in calories. The fiber and nutrients present in brown rice also contribute to overall health and well-being. Fitness enthusiasts can benefit from incorporating Steamed Brown Rice into their meal plan for a wholesome, energy-sustaining option.

In conclusion, Super Greens and Steamed Brown Rice are two healthier side choices at Panda Express that fitness enthusiasts can enjoy. When paired with the right entrees, these sides contribute to a well-rounded and nutritious meal that supports an active lifestyle.

Healthy Meal Ideas at Panda Express

Creating a healthy meal at Panda Express is easier than you might think, especially when you combine the entrees and sides mentioned earlier. The key is to focus on portion control and balancing macronutrients to ensure you are getting the right mix of protein, carbohydrates, and healthy fats.

For example, you could pair the Grilled Teriyaki Chicken with a side of Super Greens for a balanced meal that is high in protein, vitamins, and minerals while keeping the calorie count in check. Another option is to go for the String Bean Chicken Breast and complement it with Steamed Brown Rice, providing a healthy dose of complex carbohydrates and fiber.

When ordering at Panda Express, it's essential to be mindful of portion sizes. Overeating can quickly turn a healthy meal into a calorie bomb. Stick to the recommended serving sizes and don't be afraid to ask for a smaller portion if needed. By doing so, you'll enjoy a satisfying meal without compromising your fitness goals.

In conclusion, making healthier choices at Panda Express is possible with a bit of planning and mindful eating. Remember to focus on portion control, balance your macronutrients, and choose the healthier entrees and sides for a delicious, nutritious meal.

How to Customize Your Order at Panda Express

Making healthier choices at Panda Express is simple when you know what to look for and how to customize your order. With a few tips and tricks, you can enjoy a nutritious and satisfying meal while sticking to your fitness goals. In this section, we will share some strategies to make the most of your Panda Express experience.

Be mindful of the sauce

While it may add flavor, some sauces can also be high in calories, sugar, and sodium. To keep your meal on the healthier side, consider asking for less sauce or opting for a lighter sauce option, if available. This small change can have a significant impact on the overall nutritional content of your meal.

Steer clear of deep-fried dishes

These options are typically higher in calories and unhealthy fats. Instead, choose steamed or grilled items, which tend to be lower in calories and fat while still providing plenty of protein and flavor. By making this swap, you can enjoy a tasty meal without compromising your fitness goals.

Be aware of portion sizes

It can be easy to overeat when faced with large servings, but being mindful of your portions can help you stay on track. If possible, select smaller portions or share your meal with a friend. This way, you can enjoy a variety of menu items without overindulging.

In conclusion, customizing your order at Panda Express can help you make healthier choices that align with your fitness journey. By being mindful of sauces, opting for steamed or grilled options, and watching your portion sizes, you can create a satisfying and nutritious meal.


In conclusion, making healthier choices is of utmost importance, especially for fitness enthusiasts striving to achieve their health and wellness goals. The Panda Express menu offers a variety of healthier options, as mentioned in this blog, which can help you maintain a balanced diet without compromising on taste. Remember, understanding your Total Daily Energy Expenditure (TDEE) and adopting healthier eating habits are essential steps towards achieving your fitness objectives.

Don't hesitate to try out the healthier options mentioned in this blog the next time you visit Panda Express. By incorporating these nutritious dishes into your meals, you can enjoy the delicious flavors of fast food while still staying on track with your fitness journey. Stay committed to understanding and managing your TDEE, and prioritize a healthier lifestyle to witness a positive transformation in your overall well-being.

Unlock Your Calorie Knowledge

Making healthier choices at Panda Express is a step in the right direction towards achieving your fitness goals. By understanding your Total Daily Energy Expenditure (TDEE) and creating a consistent caloric deficit, you can successfully lose weight and stay on track. Embrace a diet that prioritizes real food and helps you maintain a calorie deficit.

Ready to dive deeper into understanding calories and calculating your daily needs? Text the Rex AI coach on WhatsApp to get a personal nutritionist in your pocket.

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