High-Protein Fast Food Picks for Busy People

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Life is full of convenience!

Here's the challenge you're facing...

You value your health and have goals to drop 20-50 lbs, but once in a while, you want to grab something quick and easy after work and before the kids' school play.

That's when you find yourself stuffing your face at McDonald's with a meal over 1,200 calories.

I don't blame you; I'm not judging. Fast food is quick, cheap, and, let's be honest, it tastes f*cking great! But this is also keeping you from achieving your goals.

I'm here to tell you that you can find harmony between grabbing a quick bite and making a choice aligned with your weight loss goals. 

Let's discuss the highest-protein, best fast food picks for busy people!

As a fitness and nutrition coach, my mission is to help you achieve your weight loss goals while enjoying the occasional indulgence. Want to learn about personalized, 1-on-1 coaching? Schedule a free, no-obligation meeting.

Here's how we break down each fast-food option:

1️⃣ Highest Protein Option (Does NOT consider calories)

This category means the option will be the highest protein option they have. The calories will not be considered (so it could have 50 grams of protein, but may also be 1,500 calories)

2️⃣ The KPD Option (Quick and Weight-Loss Friendly)

This category is just what I would get if I were trying to lose weight but needed something quickly. This doesn't have to be your option, so no offense taken if you choose something else, but this also may give you a better idea or a helpful choice for you!

3️⃣ Honorable Mentions (Around 500 calories, 25% protein or higher)

This category includes some other good options. My goal is to find options of roughly 500 calories or less and be around 25% protein or higher.

Before we dive in, a crucial reminder: Weight loss requires you to be in a calorie deficit. You can still enjoy your favorite foods while losing weight – it's all about harmony.

🍔 Quick Links:

• McDonald's
• Subway
• Kentucky Fried Chicken
• Starbucks
• Burger King
• Dunkin
• Taco Bell
• Chick-Fil-A
• Wendy's
• Chipotle

High-protein options at McDonalds

The world's most popular fast food chain. And honestly, it's my favorite. (Big Macs and McFlurries for life!)

1️⃣ Highest Protein Option (Does NOT consider calories)

Double Quarter Pounder with Cheese

• Calories: 740
• Protein: 48 grams (26%)

This option has a decent protein-to-calorie ratio. For fast food options, this is still a little higher calories, but if we can get at least 25% of those calories from protein, that is what I’ll consider a good protein-to-calorie ratio, and as we see here, the Double Quarter Pounder With Cheese is about 26% Protein.

Grilled Chicken Sandwich

• Protein: 33 grams (32.4%)
• Calories: 420

3️⃣ Honorable Mentions (Around 500 calories, 25% protein or higher)

High-protein options at Subway

Subway has a great variety of high-protein, calorie-friendly options for fast food.

The go-to choice at Subway are the ... well, subs. But their wraps and bowls make fantastic choices to help you hit your calorie and protein target. At the same time, they're quick and easy to grab and go.

1️⃣ Highest Protein Option (Does NOT consider calories)

(Wrap) Steak & Cheese

• Calories: 570
• Protein: 43 (30.2%)

(6” Sub) Grilled Chicken

• Calories: 290
• Protein: 27 grams (37.2%)

(Bowl) Steak N Cheese

• Calories: 380
• Protein: 42 grams (44.2.2%)

2️⃣ The KPD Option (Quick and Weight-Loss Friendly)

I am choosing any of the Grilled Chicken options -- the wrap, 6’’ Sub, or Bowl. However, any of the bowl options are good.

(Wrap) Grilled Chicken

• Calories: 470
• Protein: 42 grams (35.7%)

(6” Sub) Grilled Chicken

• Calories: 290
• Protein: 27 grams (37.2%)

(Bowl) Grilled Chicken

• Calories: 200
• Protein: 35 grams (70%)

Other bowl options below are good, too!

Note: These do not take into account condiments or sauces, so be conscious of what you add. Low-calorie options like mustard (0 calories) are preferable to high-calorie options like mayo (100 calories per tablespoon). But this is going to be an excellent guideline for you above!

High-protein options at Kentucky Fried Chicken (KFC)

(Does NOT consider calories)

Chicken Breast

• Calories: 390
• Protein: 39 grams (40.2%)

2️⃣ The KPD Option (Quick and Weight-Loss Friendly)

The grilled chicken options are currently unavailable right now, but if they were, those would likely be my choice (so keep that in mind if they come back).

Here, I like the idea of sticking with the Chicken Breast. But I know myself; I would want more than just one chicken breast. So I’m going with the drumstick, where I could have a couple without putting a huge dent in my calories yet still getting a decent amount of protein.

Drumstick

• Calories: 130
• Protein: 12 grams (36.9%)

High-protein options at Starbucks

1️⃣ Highest Protein Option (Does NOT consider calories)

Turkey, Provolone, and Pesto Sandwich 

• Calories: 520
• Protein: 32 (24.6%)

Yes, I have two choices because these are both my go-to's. Not only because they have an excellent protein-to-calorie ratio, but they are also freaking delicious! 

Spinach, Feta, Egg White Wrap

• Calories: 290
• Protein: 20 (27.5%)

Turkey Bacon Egg White Sandwich:

• Calories: 230
• Protein: 17 (29.5%)

3️⃣ Honorable Mentions (Around 500 calories, 25% protein or higher)

A funny thing I saw while researching this is the Protein Box Options that Starbucks offers. They are marketed to make you think you are getting a great protein option when, in reality, their protein-to-calorie ratios are all under 20%.

I thought you should know there are so many better protein options that I would choose over them. Don't always trust the marketing!

High-protein options at Burger King

Burger King makes it tough to follow the 25% protein rule! There were a couple of options for manipulating add-ons and condiments, but I’m also going to be flexible here and open up the range to 20% or higher.

1️⃣ Highest Protein Option (Does NOT consider calories)

Triple Whopper With Cheese

• Calories: 1,300
• Protein: 78 grams (24%)

2️⃣ The KPD Option(Quick and Weight-Loss Friendly)

BK Royal Crispy Chicken (No Sauce)

• Calories: 440
• Protein: 31 ( 28.2%)
• Note: With sauce adds 160 calories and 0 protein

3️⃣ Honorable Mentions (Around 500 calories, 25% 20% protein or higher)

High-protein options at Dunkin’

Before we get into this, if you are looking for a great laugh that has nothing to do with this blog, check out this extended cut of Dunkin's 2024 Super Bowl commercial. 

1️⃣ Highest Protein Option (Does NOT consider calories)

Sourdough Sandwich

• Calories: 650
• Protein: 31 grams (19.1%)

2️⃣ The KPD Option (Quick and Weight-Loss Friendly)

Egg White Omelette Bites

• Calories: 180
• Protein: 13 grams (28.9%)

3️⃣ Honorable Mentions (Around 500 calories, 25% 20% protein or higher)

High-protein options at Taco Bell

1️⃣ Highest Protein Option (Does NOT consider calories)

Grilled Chicken Cheese Burrito

• Calories: 700
• Protein: 28 grams (16%)

2️⃣ The KPD Options (Quick and Weight-Loss Friendly)

Power Bowl (no rice or beans)

• Calories: 240
• Protein: 21 grams (31%)

Another great option is to customize your own taco. Sticking to the high-protein, calorie-friendly theme, just be aware of your toppings (like cheese or sour cream), as they can add up the calorie with minimal protein. In fact, may not be a bad idea to exclude them altogether.

Stick with a hard or soft shell with grilled chicken, lettuce, and tomato on top (and maybe even a little hot sauce for flavor).

3️⃣ Honorable Mentions (Around 500 calories, 25% protein or higher)

High-protein options at Chick-Fil-A

Chick-Fil-A, will you please open on Sundays!!!

Chick-Fil-A is another fantastic spot that has a bunch of high-protein, calorie-friendly options, making it one of my favorite spots to go for fast food while I’m trying to lose weight (it's also one of my favorite spots even if i’m not trying to lose weight)! 

1️⃣ Highest Protein Option (Does NOT consider calories)

Cool Wrap

• Calories: 350
• Protein: 42 grams (48%)

2️⃣ The KPD Option (Quick and Weight-Loss Friendly)

12 Grilled Nuggets

• Calories: 200
• Protein: 38 grams (76%)

Now, salads can also be a great option, but the thing to be aware of is the dressing, which will take you out of the 25% protein target. You're welcome to snag a salad; still, just be careful about the dressing portion.

High-protein options at Wendy's 

1️⃣ Highest Protein Option (Does NOT consider calories)

Pretzel Baconator

• Calories: 1,050
• Protein: 61 grams (23.2%)

2️⃣ The KPD Option (Quick and Weight-Loss Friendly)

Grilled Chicken Sandwich

• Calories: 350
• Protein: 33 grams (37.7%)

3️⃣ Honorable Mention (Around 500 calories, 25% protein or higher)

Grilled Asiago Ranch Club

• Calories: 490
• Protein: 40 grams (32.7%)

Again, the salads can also be a great option here, but be aware of the dressing, which will take you out of the 25% protein target. If you want a salad, go for it! Just be cautious about the portion of dressing.

High-protein options at Chipotle

Okay, since you get to customize your order at Chipotle, I'll break this down by the calories and protein of each ingredient. That way, you can pick and choose what fits your nutrition goals when you create your meal.

I'll also share my go-to order from Chipotle afterward!

First, I recommend getting a bowl or a salad as your meal choice.

Pick your meat:

Beans:

Add-ons to be aware of:

The reason I say "be aware of" is that most salsas and fajitas are 15-25 calories per serving, so those are not going to put much of a dent into your calories.

P.S. -- I’m a big fan of doubling up on the fajitas get some extra volume to fill me up.

1️⃣ The KPD Options

Bowl #1

Chicken

Fajita Veggies

Mild Salsa

Corn Salsa

Lettuce

Calories: 295

Protein: 36 grams (48.8%) 

Bowl #2

Double Chicken

Fajita Veggies

Half Order of Black Beans

Mild Salsa

Corn Salsa

Half Serving of Cheese

Lettuce

Calories: 520

Protein: 75 grams (57.7%)

Life Hack!

One thing I always do once I bring my order home is add Plain Fat-Free Greek Yogurt to my bowl to mimic sour cream. It tastes the same and has way fewer calories and way more protein! Greek yogurt is great for weight loss.  

Closing thoughts

Now, going a step further on the KPD Options, if I were to choose the top 3 Restaurants I would go to that would allow me to hit both my protein and calorie targets easily, I'm going to prioritize getting Chipotle, Chick-fil-A, or Subway. 

They have the best protein-to-calorie ratios with obviously a lot of variety compared to other spots.

Lastly, this is important so take the last minute or two to finish reading this...

In order to lose weight (Ultimate Fat Loss Guide), you have to be in a calorie deficit. This means the overall amount of calories you eat in a day has to be less than the overall calories you burn in a day.

If you do this consistently, over time, you will lose weight.

Now, these suggestions above I have found for you are protein and calorie-friendly, meaning you can include them in your overall food intake without putting a huge dent into your calories and helping you hit your protein.

As the options I provided for you will be great options, you can still enjoy the food items on the menu and still lose weight!

As long as you keep your calories in a deficit, you will lose weight.

Whether that is from Twinkies, Big Macs, or dog food, as long as you are in a calorie deficit, you will lose weight over time.

Seriously, here is a professor who lost 27 pounds in 2 months eating a majority of his diet of Twinkies, Hostess, Little Debbie, Doritos, sugary cereals, and even Oreos.

Also, here is a personal trainer who ate a Big Mac every single day for a month and lost 7 lbs throughout the month.

How did they do such a thing?!

Calorie Deficit.

It's never one donut that causes someone to gain fat, just like how there's never one salad that got someone shredded. It’s about your overall calorie intake that determines what happens with your weight.

(By the way, if you want to know what your calorie target should be, be sure to use my Free Calorie and Protein Calculator to find out!)

So, as I said, you can still have any food you want to lose weight, and as long as you manage your overall calories to keep you in a calorie deficit most of the time, you will be totally fine!

I hope you found this blog helpful and is able to be useful in your weight loss journey.

-Kevin

As I Am