This egg, Vermont white cheddar, and smoked lean ham sandwich serves up as much protein as a 3 1/2-ounce fish fillet, Dr. Gerbstadt says. Also praiseworthy, she adds, is Panera's whole-grain bread. Made of rye, spelt, amaranth, and flax, it's brimming with good-for-you nutrients like vitamin B2, niacin, manganese, iron, magnesium, and selenium.
Calories 330; Fat 14 g (sat 6 g); Protein 22 g; Carbohydrate 31 g; Fiber 4 g; Sodium 830 mg.
Room for improvement: "This sandwich has a lot of sodium," Largeman-Roth notes. But you can slash 300 mg simply by ordering it without the smoked ham.