Knowing that a grilled chicken sandwich has 30g protein is useful. Knowing exactly what to order as a complete meal — entree, side, drink, and total macros — is what actually gets you through the drive-through without guessing. These high protein fast food meals are fully built combos at 6 major chains, each with a "cutting" version (lower calorie, leaner) and a "bulking" version (higher calorie, more total protein and carbs).
All macros are approximate and based on publicly available nutrition data from each chain.
Chipotle
Cutting Meal: Chicken Salad Bowl
Order: chicken, fajita veggies, fresh tomato salsa, lettuce base (no rice, no beans, no cheese, no sour cream). Add a side of guacamole for healthy fats.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Chicken Salad Bowl | 360 | 40g | 16g | 14g |
| Side of Guac | 230 | 2g | 8g | 22g |
| Total | 590 | 42g | 24g | 36g |
Bulking Meal: Double Chicken Bowl with Rice and Beans
Order: double chicken, white rice, black beans, fresh tomato salsa, cheese, sour cream.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Double Chicken Bowl | 965 | 72g | 88g | 32g |
| Total | 965 | 72g | 88g | 32g |
This is one of the highest-protein single orders in fast food. The double chicken costs a few dollars extra but nearly doubles the protein.
Chick-fil-A
Cutting Meal: Grilled Nuggets + Kale Crunch
Order: 12-count Grilled Nuggets, Kale Crunch Side, unsweetened iced tea.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Grilled Nuggets 12-ct | 200 | 38g | 2g | 5g |
| Kale Crunch Side | 120 | 3g | 14g | 6g |
| Unsweetened Tea | 0 | 0g | 0g | 0g |
| Total | 320 | 41g | 16g | 11g |
One of the leanest complete meals in all of fast food. The protein-to-calorie ratio here is exceptional.
Bulking Meal: Grilled Chicken Sandwich + Mac and Cheese
Order: Grilled Chicken Sandwich, medium Mac and Cheese, lemonade.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Grilled Chicken Sandwich | 320 | 32g | 36g | 6g |
| Mac and Cheese (medium) | 450 | 14g | 44g | 24g |
| Lemonade (medium) | 220 | 0g | 58g | 0g |
| Total | 990 | 46g | 138g | 30g |
Wendy's
Cutting Meal: Grilled Chicken + Baked Potato
Order: Grilled Chicken Sandwich, plain baked potato (add salt and pepper), water.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Grilled Chicken Sandwich | 370 | 33g | 36g | 10g |
| Plain Baked Potato | 270 | 7g | 61g | 0g |
| Water | 0 | 0g | 0g | 0g |
| Total | 640 | 40g | 97g | 10g |
Only 10g of fat in the entire meal. The baked potato is one of the most underrated sides in fast food — high volume, very filling, and virtually fat-free without toppings.
Bulking Meal: Baconator + Chili
Order: Baconator, small chili, Dr Pepper.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Baconator | 940 | 57g | 38g | 62g |
| Small Chili | 170 | 15g | 16g | 5g |
| Dr Pepper (small) | 180 | 0g | 49g | 0g |
| Total | 1,290 | 72g | 103g | 67g |
Heavy, but 72g of protein in one sitting. The chili is a surprisingly good protein side at Wendy's — 15g protein for only 170 calories.
Subway
Cutting Meal: Chicken Breast Sub (6-inch)
Order: 6-inch Chicken Breast on wheat, all vegetables, mustard, no cheese, no mayo.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| 6-inch Chicken Breast | 280 | 36g | 34g | 4g |
| Apple Slices | 35 | 0g | 9g | 0g |
| Water | 0 | 0g | 0g | 0g |
| Total | 315 | 36g | 43g | 4g |
Only 4g fat. One of the lowest-fat complete meals on this list.
Bulking Meal: Footlong Chicken Breast with Cheese
Order: Footlong Chicken Breast on Italian Herbs and Cheese bread, provolone, all vegetables, oil and vinegar.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Footlong Chicken Breast | 640 | 72g | 82g | 14g |
| Total | 640 | 72g | 82g | 14g |
72g protein in a single sandwich, and it's still only 640 calories. The Herbs and Cheese bread adds some flavor without going overboard.
McDonald's
Cutting Meal: 2x Egg McMuffin
Order: 2 Egg McMuffins, black coffee. Available all day at most locations.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| 2x Egg McMuffin | 600 | 34g | 52g | 24g |
| Black Coffee | 5 | 0g | 0g | 0g |
| Total | 605 | 34g | 52g | 24g |
Each McMuffin has 17g protein from the egg, Canadian bacon, and cheese. Doubling up gets you to 34g for 600 calories.
Bulking Meal: Double Quarter Pounder + McChicken
Order: Double Quarter Pounder with Cheese, McChicken, medium Diet Coke.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Double QP with Cheese | 740 | 48g | 42g | 42g |
| McChicken | 400 | 14g | 40g | 22g |
| Diet Coke (medium) | 0 | 0g | 0g | 0g |
| Total | 1,140 | 62g | 82g | 64g |
Taco Bell
Cutting Meal: Power Menu Bowl
Order: Chicken Power Menu Bowl, water.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Power Menu Bowl | 470 | 26g | 50g | 18g |
| Water | 0 | 0g | 0g | 0g |
| Total | 470 | 26g | 50g | 18g |
Taco Bell's protein counts are lower than other chains. Add a side of black beans (+5g protein, +60 cal) to push past 30g.
Bulking Meal: Power Menu Bowl + Chicken Quesadilla
Order: Chicken Power Menu Bowl, Chicken Quesadilla.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Power Menu Bowl | 470 | 26g | 50g | 18g |
| Chicken Quesadilla | 500 | 27g | 37g | 27g |
| Total | 970 | 53g | 87g | 45g |
How to Pick the Right Meal
Use the cutting options on rest days or when you're in a calorie deficit. Use the bulking options on training days or when you need more total fuel. Either way, you now have the exact order and the exact macros — no searching the app at the register.
For a broader look at which chains offer the best protein value, see our high protein fast food options guide. If you want to go beyond fast food and plan full days of high-protein eating, our macro friendly meals breakdown covers home-cooked and restaurant meals alike.
Order Smarter With DinePick
Instead of memorizing macro tables, let DinePick build your order for you. Tell it your protein target and calorie budget, and it surfaces the best combination at any restaurant — get early access.