Here are ten high protein fast food meals that will help you quickly meet your nutritional needs.
Protein is frequently the standout component of a well-balanced diet. It is necessary for several biological processes and plays an important role in many aspects of health.
The current RDA for protein is 0.8 grams (g) per kilogram (kg) of body weight. However, research continues to show that daily needs may be higher. While it depends on various factors, some people may require 1.2-1.6 grams of protein per kilogram of body weight, while others may require up to 2 g.
Needing to eat on the go is common, but can you get enough protein at a drive-thru? Fast food often gets a bad rap, but it is possible to have a convenient meal while meeting your nutritional requirements. Many fast food restaurants serve protein-rich, nutrient-dense meals.
1. McDonald’s Egg McMuffins
While not all menu items qualify as high-protein meals, the Egg McMuffin does. One Egg muffin contains 17 grams of protein, which accounts for 22% of the calories. The protein comes from a variety of sources, including the egg patty, Canadian bacon, and cheese slice.
While calories aren’t the be-all and end-all of healthy meals, the Egg McMuffin is a relatively low-calorie option. At only 310 calories per sandwich, it can be combined with other nutrient-dense foods to create a well-balanced meal. However, be mindful of the sodium content, as each Egg McMuffin contains 770 milligrams (mg).
Nutritional information for a McDonald’s Egg McMuffin:
- Calories: 310.
- Carbohydrate: 30g
- Protein: 17g
- Fat: 13g
- Fiber: 2g
- Sodium: 770mg
2. Burger King’s Impossible Whopper
It can be difficult to find vegetarian-friendly, protein-rich meals at fast food restaurants.Impossible Whopper is said to have the same flavor as its meat-based Whopper burger, but it’s made with plant-based protein sources like soy protein and potato protein.
Each Impossible Whopper contains 30 grams of protein, which accounts for 17% of the total calories. Surprisingly, it has a high saturated fat content, nearly 12 grams per serving. It also contains 1556 mg of sodium, which is more than half the daily recommended amount.
Nutritional information for one Impossible Whopper:
- Calories: 630
- Carbohydrates: 58g
- Protein: 25g
- Fat: 34g
- Fiber: 4g
- Sodium: 1080mg.
3. Chipotle Steak Burrito Bowl
offers a plethora of options for customizing fast food meals. However, its Steak Burrito Bowl is an excellent protein-dense meal for those looking to increase their protein intake on the go. Each burrito bowl with a double portion of steak, brown or white rice, and black or pinto beans contains approximately 54 g of protein.
Chipotle also offers toppings such as cheese, queso, salsa, and vegetables. Of course, these toppings may alter the nutritional value of your meal, but they may also improve your overall experience. Still, before you add any toppings, keep in mind that each bowl contains 1060 mg of sodium.
Nutritional values for one Steak Burrito Bowl with a double serving of steak:
- Calories: 640
- Carbohydrate: 60g
- Protein: 54g
- Fat: 20g
- Fiber: 11g
- Sodium: 1060 mg
4. Chick-fil-A grilled nuggets.
Few things are more convenient than chicken nuggets on the go, and option allows you to prioritize your protein intake. Grilled chicken nuggets lack the breading found in fried nuggets, resulting in lower carbs and fat.
An 8-count serving of Chick-fil-A’s Grilled Nuggets contains only 130 calories and 25 grams of protein. Need more protein? The 12-count provides 38 g of protein, while the 30-count provides 98 g. Grilled Nuggets can be eaten alone mixed into a salad or wrapped for added nutrition.
Nutritional information for eight Chick-fil-A grilled nuggets:
- Calories: 130.
- Carbs: 1g
- Protein: 25g
- Fat: 3g
- Fiber: 0g
- Sodium: 440mg.
5. Chick-fil-A Cool Wrap.
Unless it’s Sunday (when it’s closed), -A is a great option for high-protein meals on the go. While there are several options, the Cool Wrap is one of the most protein-rich, with 43 grams per serving.
The entree consists of sliced grilled chicken, shredded Monterey Jack and cheddar cheeses, and fresh lettuce on flaxseed flour flatbread.
With 14 g of fiber and 45 g of fat per wrap, you’ll likely feel full between meals. However, it is quite high in sodium, with 1420 mg per serving. If you’re trying to limit your sodium intake, choose a dressing for the wrap carefully, and keep in mind the sodium content of any potential sides.
Nutritional information for a Chick-fil-A Cool Wrap:
- Calories: 660
- Carbohydrate: 32g
- Protein: 43g
- Fat: 45g
- Fiber: 14g
- Sodium: 1420 mg
6. Taco Bell Soft Chicken Tacos
Soft Chicken Taco contains 12 g of protein per serving, which comes primarily from the chicken and cheese. Each taco contains 160 calories, with 40% of those calories coming from protein, making it a protein-dense option for on-the-go eating. One Soft Chicken Taco cannot be considered a complete meal, so combine it with other nutrient-dense foods to meet your nutritional requirements.
Nutritional information for one soft chicken taco:
- Calories: 160.
- Carbohydrates: 16g
- Protein: 12g
- Fat: 5g
- Fiber: 1g
- Sodium: 510mg.
7. Wendy’s Cobb Salad
If you’re looking for a refreshing salad, contains an impressive 37 g of protein from a variety of sources. It contains grilled chicken, bacon, eggs, and shredded cheddar cheese. Pair it with your favorite salad dressing for an extra burst of flavor.
This Cobb Salad is relatively low in calories before dressing, but it is high in sodium—one salad contains 1280 mg. It’s important to remember that even dishes made with fresh fruits and vegetables can contain ingredients that increase sodium levels.
Nutritional information for one Wendy’s Cobb Salad, including dressing:
- Calories: 670
- Carbohydrate: 18g
- Protein: 37g.
- Fat: 49g
- Fiber: 3g
- Sodium: 1280 mg.
8. Starbucks’ Turkey Bacon, Cheddar, and Egg White Sandwich
is best known for its coffee, but the menu also includes a variety of foods, such as Turkey Bacon, Cheddar, and Egg White Sandwich. If you’re looking for a protein-rich breakfast option to take on the go, this sandwich has 17 grams per serving. It features an egg white patty, uncured turkey bacon, and reduced-fat cheddar cheese on a wheat English muffin.
Unfortunately, the breakfast sandwich contains a high amount of sodium (560 mg per serving). Customers cannot make substitutions to reduce the sodium content of this pre-made food item. Keep this in mind as you consume sodium throughout the rest of the day.
Nutritional information for turkey bacon, cheddar, and egg white sandwich:
- Calories: 230
- Carbohydrates: 28g
- Protein: 17g
- Fat: 5g
- Sodium: 560mg.
9. Panera’s Teriyaki Chicken and Broccoli Bowl
menu offers a wide range of meals, providing customers with nutritious options. Its Teriyaki Chicken and Broccoli Bowl is a satisfying meal high in protein and other nutrients. One bowl contains 46 grams of protein, accounting for 30% of the dish’s total calories. The primary source of protein is chicken thigh meat, but plant-based sources such as brown rice and quinoa contribute some protein as well.
This dish contains more carbs than others on this list, with 69 g per serving, which may be a consideration for those watching their blood sugar levels. Unfortunately, Panera’s Teriyaki Chicken and Broccoli Bowl has an extremely high sodium content, with 1630 mg per serving. Given that this dish contains more than half of the recommended daily sodium intake, it may not be suitable for everyone.
Nutrition information for a single serving of Teriyaki Chicken and Broccoli Bowl:
- Calories: 610
- Carbohydrates: 69g
- Protein: 46g
- Fat: 17g
- Fiber: 5g
- Sodium: 1630mg.
10. Wendy’s David’s Single
is well-known for its burgers, and if you’re looking for a protein-packed meal, they might be able to meet your expectations. Wendy’s has a variety of burger options, but Dave’s Single hamburger contains a moderate amount of protein and the least amount of saturated fat.
Saturated fat, found in animal fats, can raise low-density lipoprotein (LDL) cholesterol (“bad” cholesterol) levels, increasing the risk of cardiovascular disease. One Dave’s Single Burger contains 32 grams of protein and 13 grams of saturated fat.
Unfortunately, the burger contains 3,200 mg of sodium, which exceeds the recommended daily intake. So, while this meal contains an impressive amount of protein, it may not be suitable for everyone.
Nutrition information for a Wendy’s Dave’s Single:
- Calories: 611.
- Carbohydrate: 39g
- Protein: 32g
- Fat: 36 g
- Fiber: 1.7g
- Sodium: 3200mg.
Tips for Selecting a High Protein Fast Food
Fast-food restaurants now offer more options than ever before. If you need to get your protein in while on the go, there are plenty of convenient options. While everyone’s nutritional needs are different, there are a few things to keep in mind when ordering a fast food meal.
- Check the nutritional information: Fast food restaurants provide nutritional information for their menu items. Use this information to find the best meal for your needs.
- Focus on balance: Be aware of the macronutrient ratio. When possible, incorporate lean proteins, whole grains, fresh fruits, and vegetables.
- Keep track of your sodium intake: Many fast food entrees contain high levels of sodium, which may exceed the recommended daily intake.
- Choose grilled over fried: When possible, avoid fried foods to reduce your intake of unhealthy fats.
- Consider how filling the menu items are: Choose foods that will satisfy you after eating them.
- Be mindful of extras: Sauces, dips, and toppings may contribute to an excessive intake of macro or micronutrients.
- Moderation is key: Opt for a smaller meal with a side salad or other nutrient-dense option.
Review
Most people do not associate fast food with healthy, nutritious meals, but it can be incorporated into a well-balanced lifestyle if done so mindfully. Many chain restaurants serve nutrient-dense menu items, such as high-protein entrees. Traveling on the road or being late for appointments is not a cause for concern.
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Choosing a convenient meal on the go can help you meet your estimated nutritional needs and prevent you from skipping meals entirely. A registered dietitian can guide you through the many factors that contribute to a healthy diet, including eating on the go.