10 Perfect Quick Meals with 30+ Grams of Protein
Many people believe that achieving their health goals means avoiding fast food altogether. While it is true that fast food is often frowned upon due to lack of nutrients and links to health issues such as heart disease, stroke, and high cholesterol, there are times when it is the only option available. Fortunately, many popular chains now offer healthy menu items, and some of these good-for-you options contain enough protein to help you meet your nutrient goals for the day. .
To help you find the highest protein foods, we’ve compiled a “healthy” list of at least 30 grams of protein – with input from a registered dietitian. Mary Sabat, MS, RDN, LD. Why 30 grams? Although protein needs vary from person to person, experts generally recommend aiming for 20-40 grams per meal to support a balanced diet.
Read on to find out which high protein foods made our list. Then check out these 60 Low-Calorie-Fast-Food Foods Under 500 calories.
Chick-fil-A Fried Nuggets: 38 g Protein
Nutrition (According to the number of 12-order):
Calories: 200
Fat: 4.5 g (Covered Fat: 1 g)
Sodiumweight: 660 mg
Carbs: 2 g (Fiber: 0 g, Sugar: 1 g)
Protein38g
One of the many great things about Chick-fil-A is that they offer many of their favorite menu items in fried form for when you want something on the healthier side.
“Chick-fil-A’s 12-count Grilled Chicken Nuggets are an excellent high-protein option when you need to grab a quick meal for a number of reasons,” says Sabat. “With 38 grams of protein packed in just 200 calories, these nuggets provide plenty of protein for a low calorie intake, making them ideal for those looking to build or maintain muscle mass while maintaining their calorie intake.”
Subway Rotisserie-Style ‘No Bready’ Bowl: 31 g Protein
Nutrition (Per Bowl):
Calories: 220
Fat: 8 g (Covered Fat: 3 g)
Sodiumweight: 810 mg
Carbs: 8 g (Fiber: 3 g, Sugar: 4 g)
Protein:31g
Subway offers more than just sandwiches. If you’re looking for something lower in calories and carbs but still high in protein, try their Rotisserie-Style Bowl. With chicken, lettuce and your choice of vegetables, this bowl provides 31 grams of protein and 3 grams of fiber for just 220 calories.
Wendy’s Cobb Salad: 36 g Protein
Meal (with salad, without dressing):
Calories: 420
Fat: 23 g (Covered Fat: 8 g)
Sodiumweight: 960 mg
Carbs: 16 g (Fiber: 3 g, Sugar: 4 g)
Protein36g
While Wendy’s may have its share of unhealthy options, there are lighter, protein-rich options like their Cobb Salad.
“This salad, without the dressing, is an excellent protein fast food option, providing 46 grams of protein for only 420 calories,” says Sabat. “High protein sources especially come from fried chicken, bacon and hard-boiled eggs, all of which are lean sources of protein that support muscle repair and maintenance while keeping you full and satisfied. “
A packet of dressing adds another 250 calories and 26 grams of fat, so you still enjoy dressing while keeping your diet light, try using just a portion of the packet instead and the whole thing.
Chipotle Balanced Macro Bowl: 45 g Protein
Nutrition (Per Bowl):
Calories: 700
Fat:33g
Carbs61g
Protein45g
Sabat says Chipotle’s Lifestyle Bowls are great for a quick, high-protein meal option:
“Chipotle Balanced Macros Bowl is a balanced, nutrient-rich option that provides a solid mix of macronutrients, especially protein,” says Sabat. With 45 grams of protein from lean chicken and high-fiber black beans, it helps with muscle repair, digestion and sustained energy.
Sabat also points out that the bowl contains 61 grams of carbohydrates from rice, beans and vegetables, which provide sustained energy. Guacamole provides 33 grams of healthy fats, which are important for vitamin absorption and satiety. “The addition of fresh tomato salsa and extra romaine lettuce adds vitamins, minerals, and antioxidants, making this a nutritious meal that just satisfies hunger,” he adds. but they also support overall health.”
Panera Green Goddess Chicken Cobb Salad: 42 g Protein
Nutrition (with salad):
Calories: 510
Fat: 29 g (Covered Fat: 7 g)
Sodium: 1,350 mg
Carbs: 23 g (Fiber: 7 g, Sugar: 11 g)
Protein42g
Panera has a lot of healthy options, but not all of their items are good for you when it comes to nutrition. For a healthy, high-protein option, go for the Green Goddess Chicken Cobb Salad.
“Roasted chicken, hard-boiled egg, and bacon all add protein to this salad, while avocado adds heart-healthy fats and keeps you feeling full longer. Mixed greens and romaine it provides a variety of vitamins, minerals, and fiber, which aid in digestion and overall nutrient balance,” says Sabat. “Green Goddess Dressing”, while delicious, is served in moderation, keeping the total calories to just 510 calories. This salad combines lean protein, healthy fats It’s also a nutrient-dense vegetable, making it a balanced and satisfying food choice that supports muscle maintenance and overall health.”
Carl’s Jr. Charbroiled BBQ Chicken Sandwich: 33 g Protein
Nutrition (per sandwich):
Calories: 400
Fat: 40 g (Saturated Fat: 5 g, Trans Fat: 1 g)
Sodium: 1,330 mg
Carbs: 57 g (Fiber: 3 g, Sugar: 13 g)
Protein:33g
Most people don’t associate Carl’s Jr. and healthy fast food options, but this chain offers several high-protein options that are low in calories and high in fat.
The Carl’s Jr. The BBQ Chicken Sandwich provides 33 grams of filling protein for just 400 calories. This is definitely one of their healthiest items, but be aware that it contains about half of the daily limit of sodium. Those watching their sodium intake may want to skip this sandwich for that reason.
Au Bon Pain Napa Chicken Avocado Wrap: 30 g Protein
Nutrition (Per Wrap):
Calories: 580
Fat: 24 g (Covered Fat: 4 g)
Sodiumweight: 810 mg
Carbs: 63 g (Fiber: 6 g, Sugar: 6 g)
Protein:30 g
Au Bon Pain Napa Chicken and Avocado Wrap is a great protein-rich option with healthy fats.
“Grilled chicken is a lean source of protein, while fresh avocado adds healthy monounsaturated fats that are good for heart health and help absorb fat-soluble vitamins,” says Sabat. “The addition of fresh greens like tomatoes, cucumbers and romaine not only boosts fiber in the wrap but also provides important vitamins and minerals. Basil aioli and lemon vinaigrette add flavor without crushing calories or fat. unhealthy, to save total calories. 580 calories per serving.”
Chipotle Wholesome Lifestyle Bowl: 35 g Protein
Nutrition (Per Bowl):
Calories: 460
Fat29g
Carbs:18g
Protein:35g
Another Lifestyle Bowl you can buy at Chipotle is their Healthy Bowl, which comes with chicken, lettuce, fajita veggies, guacamole and salsa. With 35 grams of protein, it will keep you feeling full and satisfied, while its 460 calories can help you stay within your calorie goals if you follow them.
If you like, you can change the chicken for the carnitas, but note that this change will reduce the protein to 26 grams.
Panera Turkey & Cheddar Sandwich: 41 g Protein
Nutrition (per sandwich, total):
Calories: 770
Fat: 45 g (Covered Fat: 14 g)
Sodium: 2,060 mg
Carbs: 52 g (Fiber: 3 g, Sugar: 4 g)
Protein41g
The Turkey & Cheddar Sandwich from Panera is a delicious sandwich made with sliced ​​turkey, white cheddar cheese, onions, tomatoes and garlic aioli on rustic sourdough bread. It provides 41 grams of protein and 3 grams of gut-healthy fiber, which can help keep you full and satisfied. However, this sandwich is also high in sodium, which makes it an unsuitable choice for those who need to follow a low sodium diet.
Au Bon Pain Toasted Chicken & Avocado Sandwich: 37 g Protein
Nutrition (per sandwich):
Calories: 620
Fat: 24 g (Covered Fat: 5 g)
Sodium: 1,420 mg
Carbs: 67 g (Fiber: 6 g, Sugar: 4 g)
Protein37g
Au Bon Pain offers several healthy menu options, one of which is the Toasted Chicken & Avocado Sandwich. Packed with 37 grams of filling protein and 6 grams of gut-healthy fiber—a rarity in fast food—it’s a satisfying choice.
However, the sandwich is high in sodium, so if you’re watching your salt intake, consider balancing it out with low-sodium options throughout the day.
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