High-Protein Fast Food Orders That Keep You Lean (And Satisfied)
- David Cozzens
- Aug 5
- 14 min read
Updated: Aug 7
Fast food can fit into your fitness goals if you make smart choices. Protein is key for muscle maintenance, fat loss, and staying full. Many chains now offer high-protein options that are quick, affordable, and convenient. Here are the top picks:
- Chick-fil-A: Grilled Chicken Cool Wrap (43g protein, 660 calories) or Grilled Nuggets (38g protein, 200 calories for 12-count).
- Subway: Custom Grilled Chicken Sandwich with double meat for added protein.
- Arby’s: Roast Beef or Turkey Sandwich without the bun for lower carbs.
- Wendy’s: Grilled Chicken Sandwich (34g protein, 350 calories) or Power Mediterranean Salad.
- McDonald’s: Egg White and Grilled Chicken breakfast options.
- Taco Bell: Power Menu Bowl (Chicken or Steak) with customizable toppings.
Quick Comparison
Restaurant | Item | Protein (g) | Calories | Notes |
Chick-fil-A | Grilled Nuggets (12-count) | 38 | 200 | Best protein-to-calorie ratio. |
Chick-fil-A | Grilled Chicken Cool Wrap | 43 | 660 | High protein but higher calories. |
Subway | Grilled Chicken Sandwich | 30-40+ | Varies | Add double meat for more protein. |
Arby’s | Roast Beef (no bun) | 23+ | Varies | Low-carb option with iron benefits. |
Wendy’s | Grilled Chicken Sandwich | 34 | 350 | Balanced protein and calories. |
Taco Bell | Power Menu Bowl (Chicken) | 26 | 460 | Customizable for lower calories or higher protein. |
Focus on grilled options, skip heavy sauces, and customize meals to fit your goals. Protein-packed fast food is easier than ever to find!
High-Protein Fast Food Meals That Won’t Ruin Your Diet
1. Chick-fil-A Grilled Chicken Cool Wrap and Grilled Nuggets
When you're craving fast food but want to stick to your fitness goals, Chick-fil-A's grilled options are a solid choice to help you meet your protein needs. The Grilled Chicken Cool Wrap packs 43 grams of protein in one meal, and their Grilled Nuggets provide a lean, flexible option. Let’s dive into what makes these meals stand out.
Packed with Protein for Muscle Support and Hunger Control
The Cool Wrap goes above and beyond the common target of 25-30 grams of protein per meal, while the Grilled Nuggets offer versatility. An 8-count serving delivers 25 grams of protein for just 130 calories, and a 12-count boosts that to 38 grams for 200 calories [1].
"Many people on a weight loss journey become obsessed with protein, and for good reason - research demonstrates it helps support weight loss by satisfying hunger. It also builds muscle, which can lead to a more balanced body composition." – Lose It! [1]
Plus, because these options are grilled, they avoid the extra fats that come with frying [1].
Calorie-Conscious Choices for Lean Eating
Managing calories is just as important as hitting protein goals. The Cool Wrap, with its 660 calories, offers a balanced mix of protein, carbs, dairy, and veggies - making it a filling, well-rounded meal. On the other hand, the Grilled Nuggets are a low-calorie way to hit your protein target, leaving room for other nutrients in your daily intake.
Registered dietitian Anna Smith from Lose It! highlights the appeal of the Cool Wrap:
"It offers a carb (wrap), dairy (cheese), protein (grilled chicken), and veggie (lettuce). I like that it's filling enough that I don't need a side. Plus, I like that it offers multiple food groups and isn't fried." [1]
Tailored Options to Match Your Goals
Chick-fil-A makes it easy to customize your meal. For a low-carb twist, try ordering a Grilled Chicken Sandwich wrapped in lettuce instead of a bun. Another idea? Pair an 8-count of Grilled Nuggets with a side salad (skip the dressing) and use a single packet of Zesty Buffalo Sauce as a flavorful topping [1][2][3].
Fast, Accessible, and Convenient
With locations across the U.S., Chick-fil-A ensures high-protein meals are within reach - whether you’re squeezing in a quick bite between meetings or refueling after a workout. Their grilled options are available all day, and the mobile app makes customizing and ordering ahead simple. These convenient, protein-packed meals help you stay on track with your goals for lean muscle and fat loss.
2. Subway Custom Grilled Chicken Sandwich
Subway's "build-your-own" approach makes it easy to create a meal packed with protein while sticking to your dietary goals.
High Protein Content to Support Muscle Goals
One of the best things about Subway's grilled chicken is how you can boost the protein content without adding too many calories. For example, doubling the meat on a 6-inch sub adds 16 grams of protein for just 110 extra calories [4]. That small tweak turns a regular sandwich into a satisfying, muscle-friendly meal.
If you're aiming for a cleaner protein option, go for the Rotisserie-Style Chicken instead of the standard grilled chicken. The grilled version includes additives like caramelized sugar, modified potato starch, and sodium phosphate, while the rotisserie-style chicken skips these extras [6]. This makes it a great choice for those focusing on lean eating without unnecessary ingredients.
Keep Calories in Check Without Losing Flavor
Making smart swaps can help you enjoy a flavorful sandwich while keeping calories in check. Start with multigrain bread, which is the lowest-calorie option at 200 calories for a 6-inch sub [4]. Skipping cheese altogether saves you 40–50 calories, but if you prefer some cheese, American cheese is a lighter pick at 40 calories compared to other options like pepper jack or provolone, which come in at 50 calories each [4].
Sauces can also make or break your calorie count. Mustard or honey mustard are flavorful yet low-calorie choices [4]. On the other hand, cream-based sauces like mayo, ranch, or garlic aioli add 80–100 calories per serving, so it’s best to avoid them [4]. For a healthier twist, try olive oil and vinegar to add a Mediterranean flair while staying on track [7]. These small adjustments can make a big difference in sticking to your lean eating plan.
Customization to Match Your Preferences
Add bulk and nutrients to your sandwich with calorie-free veggies like green peppers, black olives, red onions, and banana peppers [4]. If you're cutting carbs, you can turn your sandwich into a salad by skipping the bread entirely [5]. Just be careful with dressings - stick to oil and vinegar or ask for dressing on the side to control the calorie count.
Fast and Flexible for Busy Lifestyles
Subway makes it easy to stay on top of your nutrition goals, thanks to its accessible nutrition information [7]. Whether you need a quick meal on a lunch break or post-workout fuel, Subway’s wide range of customization options and consistent availability make it a reliable choice. By ordering mindfully, you can enjoy a meal that fits your active lifestyle and muscle-building goals [6].
3. Arby's Roast Beef or Turkey Sandwich (No Bun)
Arby's roast beef and turkey sandwiches offer a simple way to enjoy a protein-packed meal without the carb-heavy bun that typically comes with fast food. Skipping the bun transforms these sandwiches into a leaner option, making them a great choice for anyone focused on maintaining muscle or managing their diet. Let’s break down why these options work so well.
Packed with Protein for Muscle Support
The Classic Roast Beef sandwich delivers 23 grams of protein in its smallest size, making it a solid pick for muscle maintenance and recovery [9]. By ditching the bun, you keep the protein while cutting down on unnecessary carbs. If turkey is more your style, each slice provides about 6 grams of protein [13], and you can always request extra meat for an added boost [10].
Roast beef also comes with a bonus: it’s a good source of iron, which plays a key role in keeping your energy levels up by helping oxygen reach your muscles [11]. This is especially helpful if you’re pairing your meals with regular workouts.
Lower Calories for Lean Eating
Removing the bun does more than just cut carbs - it significantly reduces the calorie count. For example, the Classic Roast Beef sandwich typically contains 360 calories and 37 grams of carbs [9]. Without the bun, you eliminate most of those carbs while keeping the protein intact. Looking for an even lighter option? The Roast Beef Slider has just 170 calories and 10 grams of protein [8]. To keep things on track, skip calorie-heavy sauces [8].
Customizable to Fit Your Diet
Arby's offers plenty of ways to tweak your order to match your specific dietary preferences. Want to go low-carb? Avoid high-sugar sauces like BBQ. Watching your fat intake? Skip the cheese and creamy dressings. You can even add extra veggies - like lettuce, tomato, or onion - for more flavor and nutrients [8].
A Convenient Protein Fix
Fast food doesn’t have to mean unhealthy, and Arby’s proves that with its customizable, protein-rich options. Whether you’re in a rush or just need a quick meal, their roast beef and turkey sandwiches are healthier alternatives to fried fast food. They’re easy to adjust to your goals, making it simple to stick to your nutrition plan even on a busy day [11].
A little planning can go a long way. Registered nutritionist Vanessa Zingaro suggests:
"The best thing you can do is scope out the menu ahead of time so that you can make choices that align with your goals and leave you feeling your best." [12]
4. Wendy's Grilled Chicken Sandwich or Power Mediterranean Salad
Wendy's offers two solid options for those looking to hit their protein targets: the Grilled Chicken Sandwich and the Power Mediterranean Salad. These menu items are designed to align with fitness-focused nutrition while providing flexibility for individual preferences.
Customization for Dietary Needs
One standout feature at Wendy's is the ability to customize your meal:
"Customize your order online, via the app, or in person to omit unwanted ingredients. You can make those modifications when ordering through our website or app, or at the restaurants simply by asking." [14]
This means you can tweak your order to better match your dietary goals - whether that’s removing a specific ingredient or adjusting portion sizes. The process is simple, whether you’re ordering digitally or speaking directly with staff.
Allergen Awareness
For those with food allergies, Wendy's provides clear allergen information on its menus. However, they do note that cross-contact can occur [14]. If you have allergies, it’s a good idea to let the staff know so they can take extra precautions [15].
Easy Access Nationwide
Both the Grilled Chicken Sandwich and the Power Mediterranean Salad are available at Wendy's locations across the country. To save time, you can order ahead through their app or website, making it easy to grab a quick, protein-packed meal.
These options are part of Wendy's effort to provide convenient, high-protein meals that fit into a fitness-conscious lifestyle, whether you're focusing on building lean muscle or losing fat.
5. McDonald's Grilled Chicken and Egg White Breakfast Options
McDonald's breakfast menu has some surprisingly protein-packed choices that can fit into your fitness routine. While the chain is often associated with calorie-heavy meals, a few smart tweaks can transform your breakfast into a more balanced, lean option - perfect for busy mornings.
Want to cut calories and boost protein? Order any breakfast sandwich without cheese or sauce, and ask for an extra egg. This simple adjustment not only trims unnecessary calories but also adds a solid protein boost to your meal [16]. McDonald's also makes it easy to customize your order by offering detailed nutritional information for every menu item. For a healthier base, swap out standard biscuits for whole-grain options like muffins, which add fiber without piling on extra calories [16].
Whether you're grabbing something quick before work or refueling after a workout, McDonald's offers the flexibility to tailor your meal to your goals. With these adjustments, you can stick to your dietary plan without giving up the convenience of fast food [16].
6. Taco Bell Power Menu Bowl (Chicken or Steak)
Taco Bell's Power Menu Bowl is a solid pick for anyone looking for a quick, protein-rich meal. If you go with the Cantina Chicken Bowl, you’re getting 25g of protein and 530 calories [18]. The Chicken Power Menu Bowl steps it up with 26g of protein, 8g of fiber, and just 460 calories [20]. At $7.89, it’s a budget-friendly option for a nutrient-packed meal [18].
"The Power Menu Bowl is where it's at for this dietitian! At its core, succulent grilled chicken reigns supreme, delivering a protein punch of 26 g that helps satisfy your cravings and keep you full."– Amy Goodson, M.S., RD, LD, CSSD [20]
Here’s how this bowl checks the boxes for protein, customization, and convenience.
Packed with Protein for Muscle and Fat Goals
The Power Menu Bowl is loaded with protein, making it a great choice for maintaining lean muscle and supporting fat loss. Both the chicken and steak options provide complete proteins, and you can even ask for extra meat if you want to amp up the protein content further [17]. If you’re looking for a plant-based alternative, the Veggie Bowl is a solid choice with 12g of protein from black beans. Want to boost it more? Add a side of black beans for an extra 3g of protein [17].
Fully Customizable to Meet Your Needs
"Taco Bell has a really extensive menu that allows you to easily customize an order to meet your nutrition goals."– Mackenzie Burgess, RDN [20]
The Power Menu Bowl is highly adaptable. For example, skipping the rice and beans and adding extra meat can bring the calorie count down to about 290 while giving you 29g of protein, 15g of fat, and 8g of carbs [19]. Want to shave off even more calories? Dietitian Lisa Andrews suggests swapping the avocado ranch sauce (80 calories) and chipotle sauce (70 calories) for low-fat sour cream, which is only 20 calories [17]. You can also ask for your bowl "fresco style", replacing sour cream and cheese with fresh pico de gallo to cut down on fat and calories. Another tip: ditch the rice and add extra lettuce or cabbage to lower the carbs even further [17].
These tweaks make it easy to tailor the bowl to your dietary preferences.
Convenient and Easy to Order
Taco Bell has made strides to improve its ingredients, cutting sodium by 15% since 2008 and aiming for a 25% reduction by 2025. They’ve also swapped artificial colors and flavors for natural ones and now use 100% cage-free eggs and antibiotic-free chicken [20]. Customizing your order is simple - just ask for ingredient swaps or portion-controlled sauces. This flexibility lets you stick to your goals without giving up on convenience.
7. Train with Dave's Custom Nutrition Plans
Fast food might be convenient, but if you're aiming to stay lean and satisfied, a custom nutrition plan eliminates the guesswork. While smart fast food choices can help you hit your goals, a tailored plan offers consistent guidance to keep you on track.
Prioritizing Protein for Muscle Maintenance and Fat Loss
Train with Dave's plans are designed to align with your calorie and macro goals, focusing heavily on optimizing protein intake. Each trainer on the team is not only an exercise physiologist but also certified in nutrition. This makes them uniquely equipped to structure your meals so that protein is distributed effectively throughout your day. The result? You maintain lean muscle while shedding fat - perfectly tailored to your training routine, body composition goals, and activity level.
Customization to Match Your Preferences
One of the standout features of Train with Dave is its ability to cater to individual dietary needs. Whether you have specific restrictions, food allergies, or unique lifestyle factors, these plans adapt to you without compromising your nutritional targets.
"The ability to customize it anyway I need is amazingly helpful." - Jeff [21]
Convenience Meets Precision
Building on the fast food options mentioned earlier, these plans combine the ease of modern life with carefully calculated nutrition. They're perfect for those with busy schedules, offering strategic meal choices that align with your daily macros and fitness goals.
"I'm never hungry. And I feel great!" - Laurie [21]
Clients can collaborate directly with their trainers or use the system to craft their own meal plans, ensuring they hit their nutritional targets. And the results speak for themselves: one client dropped 30 pounds of fat in just six months, while another achieved a staggering 100-pound weight loss using this structured approach [21].
Nutritional Comparison Table
Here’s a handy table to quickly compare the nutritional breakdown of top high-protein fast food options. It highlights calories, protein, fat, and the protein-to-calorie ratio for each item.
Fast Food Item | Protein (g) | Calories | Fat (g) | Protein per Calorie Ratio |
Chick-fil-A Grilled Nuggets (12-count) | 38 | 200 | 3 | 0.19 |
Wendy's Southwest Avocado Chicken Salad | 41 | 420 | 25 | 0.10 |
McDonald's Artisan Grilled Chicken Sandwich | 37 | 380 | 7 | 0.10 |
Wendy's Grilled Chicken Sandwich | 34 | 350 | 8 | 0.10 |
Panda Express Chicken Teriyaki | 41 | 340 | 13 | 0.12 |
Subway Buffalo Chicken Wrap | 42 | 560 | 18 | 0.08 |
Chick-fil-A Cool Wrap | 43 | 660 | 25 | 0.07 |
Taco Bell Soft Chicken Taco | 12 | 160 | 5 | 0.08 |
McDonald's Egg McMuffin | 17 | 310 | 13 | 0.05 |
Chick-fil-A’s Grilled Nuggets stand out with 38 grams of protein packed into just 200 calories, making it an excellent choice for hitting the recommended 20–30 grams of protein per meal [22]. On the other hand, while the Chick-fil-A Cool Wrap boasts the highest protein content at 43 grams, its 660 calories make it a less calorie-efficient option. Wendy’s Southwest Avocado Chicken Salad offers a solid middle ground, delivering 41 grams of protein for 420 calories.
For lighter options, Taco Bell’s Soft Chicken Taco provides a modest 12 grams of protein at only 160 calories, while McDonald’s Egg McMuffin, with 17 grams of protein, might need to be paired with another protein source to meet meal goals.
"Protein helps get you full faster and stay full longer, making it necessary to include at every meal, not just post-workout." – Amy Goodson, MS, RD, CSSD, LD [22]
This breakdown emphasizes which fast food options are the most efficient for supporting lean muscle and staying full longer.
Conclusion
Making informed choices at fast food restaurants can align with your fitness goals. Popular chains like Chick-fil-A, Subway, Wendy's, McDonald's, and Taco Bell offer high-protein options that help you stay on track while keeping you satisfied.
Customizing your meals is key to boosting nutrition without giving up flavor. Protein is particularly important - it helps maintain lean muscle during weight loss and keeps hunger in check, making it easier to stick to your goals. For example, Chick-fil-A’s Grilled Chicken Cool Wrap packs an impressive 43 grams of protein, while a Taco Bell Power Menu Bowl with extra chicken is another smart option. These examples show how fast food can be part of a balanced, healthy lifestyle when approached thoughtfully.
Fast food chains are increasingly catering to health-conscious diners by offering customizable, protein-rich menu items. By planning ahead, reviewing nutritional information online, and identifying your favorite high-protein meals, you can enjoy the convenience of fast food while staying committed to your health.
For long-term success, pairing smart meal choices with a personalized nutrition plan can make all the difference. If you're looking for tailored guidance, Train with Dave provides customized nutrition plans designed by certified exercise physiologists to help you build sustainable habits and achieve your goals.
FAQs
What are the best ways to customize fast food orders for high protein and low calories?
To put together a high-protein, low-calorie meal at a fast food spot, start by choosing lean protein options like grilled chicken, turkey, or fish. Steer clear of fried items and calorie-dense extras like cheese, creamy sauces, or bacon. Instead, go for lighter, nutrient-rich additions like fresh vegetables to boost flavor and add volume without piling on the calories.
Most fast food chains are pretty flexible when it comes to customizations, which can help you stick to your dietary goals. For instance, swap out a breaded chicken sandwich for a grilled version, or opt for egg whites instead of whole eggs in breakfast dishes. Another tip? Request sauces on the side so you can control how much you use and keep the calorie count in check. Small tweaks like these make it easy to enjoy a tasty, protein-filled meal while staying mindful of your health.
What are some simple tips for choosing healthier sauces and dressings at fast food restaurants?
When grabbing a bite at a fast food spot, making small tweaks can go a long way in keeping your meal on the healthier side. Pick lighter sauces and dressings - vinaigrettes like balsamic or oil and vinegar are great choices since they usually have fewer calories and less fat. You can also ask for dressings on the side, giving you control over how much you actually use.
When it comes to condiments, swap out creamy or mayo-based options for alternatives like mustard, salsa, or hot sauce. These pack flavor without piling on extra calories or unhealthy fats.
A little attention to these details can keep your meal flavorful and satisfying without overdoing it!
What are some high-protein fast food options that help with muscle maintenance and fat loss?
Fast food doesn’t have to derail your health goals - it can actually be a convenient way to fuel up with nutritious, high-protein meals if you make smart choices. For example, Chick-fil-A Grilled Nuggets or their Cool Wrap are excellent options. Both are loaded with lean protein while keeping calories and fats on the lower side.
If you’re in the mood for something customizable, the Chipotle Steak Burrito Bowl is a solid pick. You can boost the protein content even further by adding extras like chicken, beans, or even double steak. Looking for something lighter? Wendy’s Cobb Salad is a great choice, blending grilled chicken with fresh greens for a meal that’s both satisfying and balanced.
These meals are not just delicious - they also fit seamlessly into fitness and dietary plans, proving that eating on the go doesn’t have to mean sacrificing your goals.
