To that end, you’ll want to consider all three when making a fast-food selection. Look for fiber-rich additions to supplement your high-protein main, like a fruit or veggie side (especially if your main doesn’t pack much fiber on its own). Think: apple slices, a fruit cup, a salad, or even a yogurt parfait, according to Young. Fruits and veggies aren’t only rich in fiber, they’re also a source of essential vitamins and minerals like potassium, folate, and vitamin C.
Finally, consider pairing your fast-food choice with water or another hydrating beverage, according to Young. Many fast food items are high in sodium, which can throw off the amount of water in your body and put strain on your circulatory system, so added fluids “can help balance that out,” she says. What’s more, a high-sodium diet can also cause bloating, which can feel pretty uncomfortable.
Basically, “you want a balance of carbs, protein, and fiber, and there are a lot of options at fast-food places that include those things,” Van Eck says. Read on for some expert-backed faves to get some inspo.
Breakfast:
Starting your day off with one of Starbs’s six signature morning sammies (all of which contain eggs, meat, and cheese, with the exception of the Impossible option, which has a plant-based patty) can be a pretty smart move. In terms of protein content, the Egg, Pesto & Mozzarella sandwich, the Double-Smoked Bacon, Cheddar & Egg sandwich, and the Impossible sandwich offer the most value, at 21 grams of the macro each. Plus, the sheer convenience can’t be overstated: You “just grab and go, and you can eat them on the way to work,” Hormati says. When selecting a breakfast sandwich at any fast-food restaurant (not just Starbucks), “look for options with egg, cheese, and a lean meat like Canadian bacon, ham, or turkey sausage,” Young says. “You get a good mix of protein and carbs, which is especially helpful earlier in the day.”
Like Starbucks’s breakfast sandwiches, the McMuffin also features the critical eggs-meat-cheese combo, making it another solid high-protein breakfast option. Case in point: One McMuffin contains nearly 20 grams of protein (17, to be exact). To add some fiber, Van Eck suggests ordering a side of fruit as well, like their apple slices.
If you’re not feeling a sandwich at 9:00 a.m., consider this layered blend of vanilla yogurt, sliced strawberries, whole blueberries, and raspberries. Recommended by Young, it packs 14 grams of protein (plus a teeny bit of fiber thanks to the berries). Meanwhile, a sprinkle of honey-oat granola on top adds some crunch and crispness.
For an even higher-protein parfait, opt for this Panera item. A favorite of Young’s, it’s heavy on Greek yogurt, an always-reliable protein source, and packs 16 grams of the macro.
These “are super popular as a source of protein,” Tsui says. Of your four choices, the Bacon & Gruyere bites are your best bet on that end, ringing up at around 20 grams—an impressive amount for a blink-and-you-miss-it nibble. You can use a baked good like a bagel or a sweetened milk-based coffee like a latte as a carb source.
Lunch:
Grilled chicken is typically a solid fast-food bet— “almost always a strong protein choice and widely available,” Young says—and this salad is the perfect case study. Thanks to ingredients like roasted corn, black beans, red bell peppers, chili-lime pepitas, and spicy grilled chicken chunks, it offers seven grams of fiber and 33 grams of protein (and tastes incredible to boot, according to Young). “It’s so satisfying and flavorful!” she says.
Packing from 20 to 26 grams of their namesake macro, these adorable protein boxes—essentially miniature snack boards containing some combo of cheese, eggs, crackers, and fruit—come recommended by Tsui, Young, and Hormati. You have four different types to choose from: Eggs & Gouda (the highest-protein option) Cheese Trio, Cheddar & Uncured Salami, Eggs & Cheddar, and Cheese & Fruit. Yes, eggs and meat are well-known protein sources, but you might be surprised to learn that cheese is too!
“The sandwich has around 28 grams of protein, comes on a whole-grain bun, and includes lettuce and tomato, so you’re getting protein, carbs, and a bit of fiber all in one,” Young says. “Adding the Kale Crunch Side gives you even more fiber, a little extra fat from the almonds, and a flavorful way to round out the meal.”
Don’t sleep on Taco Bell: The Mexican-cuisine-inspired chain “is an undercover nutritious fast-food spot, especially for vegetarians,” Young says. “You can add beans to anything to easily increase protein and fiber content!” In the case of this burrito (and in general), try to also spring for fiber-rich extras like lettuce, tomato, and other veggies, according to Van Eck (onion is already included). Not only does that stuff bulk your ’rito up, it “keeps you full a little bit longer, and just adds texture and crunch and nutrients,” she says. Even if you decide against the add-ins, though, a single bean burrito will still deliver eight grams of fiber and 13 grams of protein—a pretty decent dose. (Want something a tad more substantial than beans alone? Try the black bean grilled cheese burrito instead, Hormati says. Add avocado and guac for some healthy fats.)
While a spicy or classic chicken sandwich already contains 28 grams of protein, you can tack on red beans and rice or coleslaw to your order for an extra boost. “I definitely always recommend adding beans” to any fast-food dish, Van Eck says. “They offer fiber and protein, and they’re just super nutritious and delicious.” In this case, the red beans and rice will contribute six grams of fiber and eight grams of protein to the overall meal, bringing the total protein count to 36 grams.
Dinner:
Made with slow-roasted chicken, lettuce, shredded purple cabbage, pico de gallo, and shredded cheddar cheese, the Cantina Chicken Burrito boasts a winning combo of fats, fiber (five grams), and protein (24 grams), Young says—all swaddled in a warm flour tortilla (hello, energizing carbs).
One regular Whopper already contains 31 grams of protein (by comparison, the Impossible clocks in at 28), but you can double up on the patties if you really want more of the macro, according to Hormati. Since Burger King doesn’t appear to sell any sides that could work as a stand-alone fiber source (though the chain does offer Mott’s applesauce), Hormati recommends asking for extra veggies in the burger.
The bowl version of the Cantina Chicken Burrito, this product has added rice and black beans and makes for a “really nice” all-around high-protein option, Hormati says. On top of its 24 grams of protein, it also packs 10 grams of fiber! If you’re not feeling this bowl specifically—or don’t have a Taco Bell location close by—keep in mind that you can always build your own similar one at a chain like Chipotle, Moe’s, or Qdoba. Young’s recommended order: “Grilled chicken or steak burrito bowl with rice, beans, fajita veggies, salsa, with some cheese and/or guac,” she says. “I love it because it’s customizable, filling, flavorful, and hits all the key components of a satisfying balanced meal.” To round out the meal, consider ordering a side of fresh tomato salsa or corn salsa, Hormati says. (Speaking of bowls, a poke bowl can also be a smart choice, according to Tsui: “The fish in there can be a really good source of protein, and often they’re using salmon or tuna, which are higher in omega-3s,” she says.)
“The nuggets have 38 grams of protein and are super easy to eat on the go,” Young says. “I like this combo because it’s full of protein, satisfying, and balanced.” (Thanks to the potatoey fries, you’ll get a hit of carbs too.)
15. Raising Cane’s Chicken Fingers paired with Coleslaw
Between the chicken fingers (13 grams of protein and five grams of carbs per finger) and the cabbage-heavy slaw (one gram of protein, two grams of fiber, and 10 grams of carbs), “you’ve got a great meal, in my opinion,” Van Eck says. “Cabbage is super nutritious!”
