December 5, 2025
A practical, ranked guide to high-protein orders at widely available chains across three regions. Use these combinations to maximize protein per calorie without sacrificing taste.
Prioritize protein density: grams of protein per 500 kcal is the best quick screen.
Double protein, choose bowls/salads over breads, and add beans/lentils for fiber.
Grilled options beat fried for protein-per-calorie and lower saturated fat.
Sauces, cheese, and large starch portions dilute protein density fast.
Menus vary by location—use the build principles to adapt on the fly.
We ranked picks within each country using a composite: protein per 500 kcal (50%), absolute protein per meal (30%), menu availability and ease of ordering (10%), and nutrition balance (fiber, saturated fat, sodium) (10%). Protein and calorie values are estimates based on published chain nutrition info or typical builds, and can vary by location.
Protein-forward ordering helps with satiety, muscle maintenance, and blood sugar control. Knowing what to order at popular chains removes guesswork, keeps you consistent while traveling, and supports goals ranging from fat loss to muscle gain.
Exceptional protein density with whole-food sides and high fiber; easy to replicate nationwide.
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High absolute protein with a non-starchy side; simple, fast, widely available.
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Very high protein density, broad availability, simple build; sauces can be kept light.
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Lean grilled option with reliable protein; choose sides carefully to avoid calorie creep.
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Double lean meat and veggie volume deliver strong protein density; customizable nationwide.
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Similar to Chipotle-style bowls with high protein and fiber; avoid heavy extras.
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Protein density rises when you skip or reduce refined starches (bread, tortillas, large rice scoops) and replace them with extra protein and vegetables.
Legumes (beans, lentils) are a reliable add-on to raise both protein and fiber without large calorie additions.
Grilled poultry consistently outperforms fried options on protein-per-calorie and saturated fat, across all three regions.
Sauces and cheese shift the math quickly; asking for them on the side preserves flavor control and protein density.
Frequently Asked Questions
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.
Protein-forward ordering at popular chains is about structure, not sacrifice: double the lean protein, add beans or veggies, and keep sauces modest. Use the ranked picks here as defaults and adjust to your taste and goals. Next time you’re at a counter, think protein per 500 kcal—your meals will become more filling, consistent, and goal-aligned.
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Lean grilled protein with a lighter side; very consistent macros and availability.
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Balanced Mediterranean build with strong protein and fiber; sauces can add calories if overused.
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High-quality ingredients with customizable protein and legumes; dressing can swing calories.
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Solid protein in a composed salad; watch sodium and dressing portions.
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Extremely protein-dense when skipping bread; very consistent and fast.
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Good protein and convenience; bread reduces density and sodium can be high.
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Convenient delivery-first chain; can customize to increase protein and control calories.
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Good absolute protein; manage calories by halving the rice portion and adding yogurt for protein.
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Lower fat cooking method with moderate protein; soup boosts volume without many calories.
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Best vegetarian protein density among common chains; watch dressing and portions.
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One of the highest protein-per-calorie options; consistent and fast.
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Balanced salad with good protein; manage fats via dressing and cheese.
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Better protein-per-calorie than beef burgers; simple swap on the road.
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Breakfast-friendly protein; pair with yogurt to lift protein without many extra calories.
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Customizable toppings help preserve protein density; sodium can run high.
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Standout protein density and fiber; same build principles as the US.
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