I hadn't been to Au Bon Pain for a while and I signed up for their e-newsletter and got a coupon good for a free sandwich or salad. I went in the middle of the afternoon (about 2:30) and the place was deserted. The guy behind the counter was friendly but a little weird ("Our roast beef is RED!!" and when I gave him a funny look he added "compared to GRAY, which is what you get other places").
I did not order the red roast beef I got the chipolte turkey avocado sandwich. It was a slice of cheese, about 1-2 ounces of turkey, a thin layer of avocado/guac, a little lettuce, and sundried tomatoes on a chiabatta roll. The sandwich was good but not a hardy sandwich and with tax it would have been about $6.
I got a small fountain drink and it was $2.25 with tax, which I thought was pretty expensive.
They promote healthful choices but the sandwich I got was nearly 700 calories and wasn't much of a sandwich.
I did not sample their baked goods (other than the bread that came w/ my sandwich) but they looked good but again, were on the pricey side, I thought.
I think you can do better elsewhere. The sandwich was OK/good but it's more of a snack than a lunch on its own - I'd have to pair it w/ soup or fruit or something more. But I can't complain since I got the sandwich for free.