Best Fast Food Protein Swaps in Irvine, Tustin, and Costa Mesa
- David Cozzens
- 12 hours ago
- 7 min read
Grabbing fast food doesn’t have to derail your fitness goals. Whether you’re focused on building muscle or losing fat, simple tweaks can turn your meal into a protein-packed option. Here’s how five popular chains in Irvine, Tustin, and Costa Mesa stack up:
In-N-Out Burger: Opt for a “protein style” Double-Double or the Flying Dutchman to cut carbs while keeping the protein.
Dave’s Hot Chicken: Choose grilled chicken and adjust sides for a high-protein, low-carb meal.
The Flame Broiler: Build bowls with chicken or beef for a straightforward, protein-rich option.
Luna Grill: Mediterranean-inspired grilled meats and salads offer variety for fitness-focused diners.
Sweetgreen: Customizable salads and bowls with proteins like grilled chicken, steelhead, or tofu. Double protein options are available for over 40g per meal.
Quick Tip: Check menus online and customize your order to align with your goals. Focus on lean proteins, extra veggies, and fewer refined carbs for a meal that works for you.
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In-N-Out Burger’s menu is a go-to for fitness enthusiasts, thanks to its flexibility and protein-packed options. Here’s how you can make smarter choices to fit your nutritional goals.
Go for the Double-Double "protein style", where the burger is wrapped in lettuce instead of a bun. It’s a simple way to cut carbs while keeping the protein intact. If you’re looking for something even heartier, the 4x4 - stacked with four beef patties and slices of cheese - delivers a serious protein punch. You can also tweak it to suit your preferences.
Another great option is the Flying Dutchman, which skips the extras and focuses on just beef patties and cheese. And don’t forget the secret menu! The "animal style" burger is a fan favorite, offering bold flavors with its special sauce and grilled onions.
Dave's Hot Chicken, much like In-N-Out, gives you the flexibility to tweak your meal for a higher protein punch. Known for its fiery Nashville-style hot chicken, this chain has made a name for itself in Southern California. While detailed nutritional information isn't readily available, you can ask for adjustments at locations in Irvine, Tustin, or Costa Mesa. Consider options like choosing grilled chicken, adding extra protein, or replacing sides with vegetables to better align with your fitness goals.
The Flame Broiler, a California-based chain, brings a simple yet satisfying approach to dining with its build-your-own bowl concept. You can choose from protein options like chicken or beef, allowing you to easily create a meal that fits your nutritional needs. This flexibility makes it a great choice for anyone looking to meet specific protein goals without sacrificing flavor.
Up next, we’ll dive into another local favorite that offers just as much variety.
4. Luna Grill
Luna Grill brings a Mediterranean flair to the fast food scene in Orange County, offering a fresh take on protein-packed meals. While detailed nutritional information might not always be available, you can explore their menu for options that align with your fitness or dietary goals. It's worth checking out their grilled meats, hearty salads, and other Mediterranean-inspired dishes for a flavorful way to stay on track.
5. Sweetgreen
Sweetgreen brings a fast-casual dining experience to Orange County, perfect for fitness enthusiasts looking to craft their own high-protein bowls or salads. This chain takes customization seriously, allowing diners to tailor their meals to match specific training or dietary goals. Whether you're building muscle or focusing on weight loss, Sweetgreen's fresh ingredients and flexible options make it a go-to spot.
Their protein lineup includes grilled chicken, blackened chicken, roasted tofu, steelhead (a fish similar to salmon), and roasted shrimp. Grilled chicken, a favorite for muscle building, packs about 24g of protein per serving. Blackened chicken offers the same protein content with a spicy kick, while roasted tofu provides 14g of protein for plant-based eaters. Steelhead and roasted shrimp deliver 23g and 20g of protein per serving, respectively, making them excellent choices for variety and nutrition.
One of Sweetgreen’s standout features is the ability to double up on proteins, allowing you to create meals with over 40 grams of protein. For example, a popular combination includes double grilled chicken, quinoa, and black beans for strength training, or a kale-based bowl with grilled chicken and low-calorie vegetables for those focused on fat loss.
To make meal planning even easier, Sweetgreen offers an online calculator and app that provide real-time macro breakdowns, giving you precise control over your nutrition.
Protein Option | Protein per Serving | Additional Cost | Best For |
Grilled Chicken | ~24g | $2–$3 | Muscle building, general fitness |
Blackened Chicken | ~24g | $2–$3 | Adding bold flavors |
Roasted Tofu | ~14g | $2–$3 | Plant-based diets |
Steelhead | ~23g | $3–$4 | Omega-3s and premium nutrition |
Roasted Shrimp | ~20g | $3–$4 | Lean protein and variety |
Base salads and bowls typically cost around $10–$14, with protein add-ons bringing the total to approximately $15–$18 if you opt for double protein. While this price point is higher than standard fast food, the quality of ingredients and the ability to customize your meal justify the cost for those serious about fitness. Plus, Sweetgreen’s rewards program and occasional promotions can help make your meals more affordable.
With locations in Irvine, Tustin, and Costa Mesa, Sweetgreen consistently receives ratings between 4.3 and 4.6 stars. Customers often highlight the fresh, high-quality ingredients, generous protein portions, and the restaurant’s ability to accommodate dietary needs like gluten-free, dairy-free, and vegan options [1].
Pros and Cons
When it comes to protein swaps, each fast food option has its own strengths and challenges. Here's a quick breakdown to help you match your choice to your dietary and fitness goals.
In-N-Out: Known for its customizable burgers, but the protein options are somewhat limited compared to other chains.
Dave's Hot Chicken: Packed with bold, spicy flavors, though keeping track of macros might be tricky if you're aiming for precise nutritional balance.
The Flame Broiler: Offers grilled, straightforward meals that are easy to navigate nutritionally, but the menu might feel repetitive for regular diners.
Luna Grill: Brings Mediterranean-inspired dishes with a variety of protein options, but the use of premium ingredients could make it a pricier choice.
Sweetgreen: Highly customizable with clear ingredient transparency, but its salad-heavy menu and higher price point might not suit every appetite or budget.
Take a moment to explore these menus and see which one aligns best with your fitness priorities and personal preferences.
Conclusion
Fast food in Irvine, Tustin, and Costa Mesa doesn’t have to derail your fitness goals. By choosing wisely, you can enjoy meals from places like In-N-Out with their protein-style burgers, Dave's Hot Chicken for grilled options, The Flame Broiler for customizable bowls, Luna Grill for Mediterranean-inspired proteins, and Sweetgreen for salads and bowls tailored to your needs. These thoughtful choices can help you stay on track, whether you're focused on building muscle or shedding fat.
Luna Grill offers delicious Mediterranean proteins with a slightly higher price tag, while Sweetgreen stands out for its highly customizable options and ingredient transparency - perfect for those who want full control over their meals.
When ordering, take a moment to plan ahead by checking menus online and deciding on modifications that align with your fitness goals. Opt for lean proteins like grilled chicken, turkey, or fish, and don’t hesitate to ask for extras like more protein, sauces on the side, or extra veggies to create a meal that works for you.
The fast food options in Orange County provide plenty of variety, making it easy to stick to your nutrition plan without compromising on flavor or convenience. Start by trying a couple of these spots that fit your taste and budget, and stay consistent with your choices to keep your fitness journey on track.
FAQs
How can I customize fast food meals to boost protein and cut carbs?
If you're looking to make your fast food choices higher in protein and lower in carbs, here are a few easy adjustments you can try:
Ditch the bread: Go for lettuce wraps instead of buns or tortillas, or simply skip them to cut down on carbs.
Boost the protein: Request extra grilled chicken, beef, or eggs to pack more protein into your meal.
Pick better sides: Swap out fries for a side salad or steamed vegetables to keep things lighter.
Tweak sauces and toppings: Choose low-carb options like mustard or salsa, and pile on protein-rich additions like cheese or avocado.
With these simple tweaks, you can enjoy fast food while staying aligned with your fitness goals.
How can I figure out the nutritional content of fast food meals if the restaurant doesn’t provide detailed information?
If a fast food chain doesn’t provide detailed nutritional information, start by checking for brochures or guides at the restaurant - some locations might have printed materials if you ask. Another option is to research similar menu items from other chains that share their nutritional data, giving you a rough idea of what to expect. For a more accurate approach, try using a food tracking app where you can input ingredients or customize your meal based on your dietary needs.
When unsure, stick to straightforward, high-protein choices like grilled chicken, lean beef, or plant-based proteins. Steer clear of heavy sauces and fried items, as they often come with extra, hidden calories.
What are the best plant-based protein options at fast food restaurants in Irvine, Tustin, and Costa Mesa?
While menu options can differ depending on the location, plenty of fast food spots in Irvine, Tustin, and Costa Mesa are stepping up their game with plant-based protein choices that are both filling and flavorful. You’ll often find options like black bean burgers, plant-based patties (think Beyond Meat or Impossible), or salads loaded with beans, lentils, or tofu. Many places even let you customize your meal by swapping out meat for a plant-based alternative.
Want to make your meal even better? Try adding extra veggies or toppings like avocado, nuts, or seeds for a boost of flavor and nutrition. Since more chains are catering to plant-based diets these days, don’t be shy about asking what options or modifications they offer at your go-to spot!
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