High Protein On the Go Fast Food Options

Best On-the-Go Fast Food Options for Health and Protein

Sticking to a healthy eating plan can be challenging, especially when you’re constantly on the move. Sometimes, fast food is the only option—whether after a busy day, during a road trip, or between errands. But grabbing something quick doesn’t have to derail your health goals. With smart choices, you can find meals that are both nutritious and protein-packed to keep you energized. Here are some of the best fast-food options for when you're on the go, along with tips for making healthier selections:

Always pair these options with water or zero-calorie drinks, and consider adding water flavor drops for extra taste.

Wendy's

1. 4-Piece Nuggets + Garden Side Salad
• Calories: 220 (nuggets) + 240 (salad with dressing)
• Protein: 9g (nuggets) + 5g (salad)
• The nuggets provide a quick protein boost, while the salad adds fiber and nutrients.
2. Small Chili + 4 Nuggets
• Calories: 240 (chili) + 220 (nuggets)
• Protein: 15g (chili) + 9g (nuggets)
• A satisfying meal that combines lean protein from the chili and nuggets for a hearty option.
3. Plain Baked Potato + 4 Nuggets
• Calories: 270 (potato) + 220 (nuggets)
• Protein: 7g (potato) + 9g (nuggets)
• Skip the butter and sour cream to keep this meal lighter, and enjoy the balance of carbs and protein.

Chick-fil-A

1. Grilled Chicken Sandwich + Side Salad or Kale Crunch Salad
• Calories: 320 (sandwich) + 150 (side salad) or 120 (kale salad)
• Protein: 25g (sandwich) + 3g (side salad) or 4g (kale salad)
• The grilled chicken provides lean protein, while the side salad or kale adds fiber and nutrients.
2. Kids' Meal (5 Nuggets + Fries)
• Calories: 160 (nuggets) + 320 (small fries)
• Protein: 15g (nuggets) + 4g (fries)
• A lighter choice that still satisfies hunger, especially when paired with a side of fruit.
3. Grilled Chicken Sandwich + Extra Chicken Fillet
• Calories: 320 (sandwich) + 110 (extra fillet)
• Protein: 25g (sandwich) + 21g (extra fillet)
• Perfect for a bigger protein boost while keeping calories relatively low.
4. 8 or 12 Grilled Nuggets + Small Mac and Cheese
• Calories: 130 (8 nuggets) or 200 (12 nuggets) + 260 (mac and cheese)
• Protein: 25g (8 nuggets) or 38g (12 nuggets) + 9g (mac and cheese)
• This combination provides a mix of lean protein and a comforting side dish.

KFC

1. 6 Hot Wings + Caesar Salad with Fat-Free Ranch
• Calories: 480 (hot wings) + 200 (Caesar salad)
• Protein: 21g (hot wings) + 6g (salad)
• Choose a fat-free ranch to keep the calorie count in check.
2. Grilled Chicken Breast + Mashed Potatoes (No Gravy) + Coleslaw
• Calories: 210 (chicken) + 110 (mashed potatoes) + 170 (coleslaw)
• Protein: 38g (chicken) + 2g (mashed potatoes) + 2g (coleslaw)
• A balanced meal combining lean protein and lower-calorie sides.

Subway

1. 6" Roasted Beef Sandwich + Subway Club Salad
• Calories: 320 (sandwich) + 140 (salad)
• Protein: 25g (sandwich) + 11g (salad)
• A satisfying choice that’s rich in protein with fiber from the salad.
2. 6" Turkey Breast Sandwich + Cold Cut Combo Salad
• Calories: 280 (sandwich) + 150 (salad)
• Protein: 18g (sandwich) + 12g (salad)
• Low in fat, yet filling enough to keep you satisfied.
3. 6" Sweet Onion Chicken Teriyaki Sandwich + Veggie Delight Salad
• Calories: 370 (sandwich) + 60 (salad)
• Protein: 25g (sandwich) + 2g (salad)
• Sweet onion sauce adds flavor without many extra calories.
4. 6" Steak and Cheese Sandwich + Light Lemonade
• Calories: 320 (sandwich) + 20 (lemonade)
• Protein: 26g (sandwich)
• Opt for light lemonade to reduce your sugar intake.

Popeyes

1. 5 Blackened Chicken Tenders + Green Beans + BBQ Sauce
• Calories: 283 (tenders) + 55 (green beans) + 45 (sauce)
• Protein: 43g (tenders) + 2g (green beans)
• Blackened tenders are lower in fat than traditional fried options.
2. 5 Blackened Chicken Tenders + Coleslaw
• Calories: 283 (tenders) + 140 (coleslaw)
• Protein: 43g (tenders) + 1g (coleslaw)
• A protein-packed choice with a lighter side.
3. 5 Blackened Chicken Tenders + Mashed Potatoes with Cajun Gravy
• Calories: 283 (tenders) + 110 (mashed potatoes)
• Protein: 43g (tenders) + 2g (mashed potatoes)
• Cajun gravy adds flavor without too many extra calories.

Chipotle

1. Salad with Any Meat + Fajita Veggies + Black Beans + Fresh Tomato Salsa
• Calories: 400-500 depending on meat choice
• Protein: 25-40g depending on meat choice
• A customizable meal that’s high in protein and fiber.
2. Kids' 2 Crispy Corn Chicken Tacos + Black Beans + Orange + Water
• Calories: 350-450
• Protein: 15-20g
• A lighter portion that’s still filling and nutritious.
3. Salad with Chorizo + Fajita Veggies + Fresh Tomato Salsa + Cheese + Lettuce
• Calories: 550
• Protein: 35g
• Offers a balance of protein, fat, and carbs for a satisfying meal.
4. Kids' Steak and Cheese Quesadilla + Brown Rice + Blueberries + Water
• Calories: 450
• Protein: 20g
• A kid-friendly choice that can work for adults looking for a lighter meal.

Tim Hortons

1. Turkey Sausage Breakfast Sandwich on English Muffin
• Calories: 290
• Protein: 17g
• A protein-packed breakfast option that’s lower in calories.
2. Greek Yogurt Parfait
• Calories: 160
• Protein: 8g
• Perfect for a quick snack or light breakfast.
3. Grilled Chicken Wrap + Harvest Vegetable Soup
• Calories: 350 (wrap) + 80 (soup)
• Protein: 21g (wrap) + 4g (soup)
• A well-rounded meal that’s filling without being too heavy.
4. Egg and Cheese Breakfast Sandwich on English Muffin
• Calories: 270
• Protein: 14g
• Simple and satisfying for an on-the-go breakfast.
5. Garden Salad with Grilled Chicken
• Calories: 200
• Protein: 15g
• A low-calorie, high-protein choice for a light meal.

Staying healthy on the go is possible with these high-protein, lower-calorie options. Remember to customize your meal when possible, opt for grilled items, and avoid heavy dressings or sauces.