Protein-Forward Restaurant Chains: Smart Picks at Popular Spots in the US, India, and Canada

Use hand rules: a palm of cooked lean meat is roughly 25–30 g protein. Double meat is usually 50–60 g. Beans add ~7–9 g per half cup. Egg-based items add ~6–7 g per egg.

Most active adults benefit from 25–40 g protein per meal. If you’re larger or aiming for muscle gain, 40–60 g per main meal is reasonable, provided total calories fit your goals.

Use beans, lentils, tofu/paneer, and Greek yogurt. Choose salads and bowls where you can add double legumes, paneer/tofu, and keep sauces light. Whole grains and seeds can supplement protein but won’t match double meat density.

Ask for sauces on the side, skip cured meats, and choose grilled over fried. Adding extra vegetables and a piece of fruit helps counterbalance higher sodium meals with potassium and volume.

Apply the build principles: pick a grilled lean protein, double it if possible, add beans or a legume when available, choose vegetables for volume, and keep calorie-dense sauces and cheeses light.