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Eating Smart on the Go: High-Protein, Low-Calorie Fast Food Options


In today’s fast-paced world, finding nutritious and satisfying meals on the go can be a challenge. However, it’s entirely possible to make smart choices at fast-food restaurants, even if you’re aiming for a diet rich in protein and low in calories. In this blog post, we’ll explore some delicious options and their approximate macronutrient breakdowns, helping you make healthier choices without sacrificing flavor.

Grilled Chicken Sandwich (without mayo or cheese):

  • Macros:
    • Protein: ~20-30g
    • Carbohydrates: ~30-40g
    • Fat: ~5-10g
  • Locations:
    • McDonald’s, Chick-fil-A, Wendy’s, and various other fast-food chains offer grilled chicken sandwiches that can be customized for a protein-packed, lower-calorie meal.

Salads with Grilled Chicken:

  • Macros:
    • Protein: ~20-30g
    • Carbohydrates: ~15-30g
    • Fat: ~5-15g
  • Locations:
    • McDonald’s, Subway, Panera Bread, and many other fast-food and casual dining establishments provide salads with grilled chicken, offering a nutritious and satisfying option.

Grilled Chicken Wraps:

  • Macros:
    • Protein: ~20-30g
    • Carbohydrates: ~30-40g
    • Fat: ~10-15g
  • Locations:
    • Chick-fil-A, Taco Bell, McDonald’s, and other fast-food places offer grilled chicken wraps that are both tasty and macro-friendly.

Egg White Breakfast Sandwich:

  • Macros:
    • Protein: ~15-20g
    • Carbohydrates: ~30-40g
    • Fat: ~5-10g
  • Locations:
    • Start your day right with egg white breakfast sandwiches from Starbucks, Dunkin’, McDonald’s, and various breakfast-focused fast-food chains.

Protein Bowls:

  • Macros:
    • Protein: ~20-40g
    • Carbohydrates: ~30-50g
    • Fat: ~10-20g
  • Locations:
    • For a customizable and protein-packed meal, explore options at Chipotle, Freshii, and select fast-food chains offering protein bowls.

Bunless Burgers:

  • Macros:
    • Protein: ~20-30g
    • Carbohydrates: Minimal (depends on toppings)
    • Fat: ~15-25g
  • Locations:
    • Craving a burger? Go bunless at Five Guys, In-N-Out Burger, and other burger joints for a lower-carb, high-protein option.

Grilled Fish Tacos:

  • Macros:
    • Protein: ~15-25g
    • Carbohydrates: ~20-30g
    • Fat: ~5-15g
  • Locations:
    • Explore the flavors of grilled fish tacos at fast-casual Mexican restaurants like Chipotle or specialized fish taco establishments.


Eating healthily doesn’t mean you have to give up on convenience. With these high-protein, low-calorie options, you can stay on track with your fitness goals while enjoying meals on the go. Remember to check specific restaurant menus for accurate nutritional information, and don’t hesitate to customize your order to suit your preferences. Here’s to smart and satisfying fast-food choices!

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