High Protein Fast Food Hacks by Restaurant

Every chain below has a tested high-protein order with full macros, a copy-paste order script and its protein-per-dollar score.

• Applebee'sDouble grilled chicken breast, swap fries for steamed broccoli84g P
• Arby'sDouble roast beef, no bun, add roast turkey — 45g protein, low carb76g P
• BenihanaHibachi chicken + shrimp, no fried rice, extra veggies101g P
• BJ's Restaurant & BrewhouseEnLIGHTened cherry chipotle salmon — 50g protein under 600 cals112g P
• Black Bear DinerEgg white scramble with double turkey — diner protein without the grease102g P
• Bob EvansEgg whites + turkey sausage + fruit — clean 40g protein breakfast91g P
• BojanglesGrilled chicken sandwich, no bun, green beans instead of dirty rice67g P
• Bonefish GrillWood-grilled fish, sauce on the side, veggies instead of potatoes95g P
• Buca di BeppoFamily-style chicken limone split 4 ways = 45g protein each100g P
• Buffalo Wild WingsNaked tenders, dry rub, no sauce — 45g protein per order94g P
• Burger KingDouble Whopper, no bun, no mayo — 48g protein for under $966g P
• California Pizza KitchenCauliflower crust + double grilled chicken, light cheese118g P
• Carl's Jr. / Hardee'sLow Carb Thickburger — double patty in a lettuce wrap67g P
• Carrabba's Italian GrillChicken Bryan, no bread, side of grilled asparagus120g P
• CavaGreens base, double grilled chicken, harissa, skip pita79g P
• Checkers / Rally'sDouble Big Buford patties, no bun, skip the famous fries78g P
• Cheddar's Scratch KitchenGrilled salmon or sirloin with broccoli — the value protein pick104g P
• Chick-fil-A12-ct grilled nuggets + side salad, skip the sauce calories61g P
• Chili'sChicken fajitas, skip tortillas, extra chicken + pico86g P
• ChipotleDouble chicken, no rice, extra fajita veggies + salsa66g P
• Church's ChickenTwo breasts, drop the batter, swap sides for green beans62g P
• Chuy'sGrilled chicken or fajita protein with black beans, skip the queso108g P
• Cook OutBig Double burger tray, swap sides for a grilled chicken breast66g P
• Cooper's Hawk WineryLife balance menu: grilled salmon or chicken with veggies108g P
• Cracker BarrelGrilled chicken tenderloins + turnip greens, skip the biscuits103g P
• Culver'sDouble ButterBurger, no bun, side of green beans instead of fries66g P
• Dairy QueenDouble FlameThrower patty, no bun, skip the Blizzard68g P
• Dave & Buster'sGrilled chicken or steak entrée instead of shareables saves 1,000 cals108g P
• Del TacoDouble chicken Fresca Bowl, no rice, extra fresh salsa74g P
• Denny'sFit Fare wild Alaska salmon or double egg whites + turkey sausage101g P
• Domino's PizzaThin-crust chicken & bacon, light cheese — 2 slices, 30g protein70g P
• Dunkin'Wake-Up Wrap with egg whites x2 + black cold brew58g P
• Einstein Bros. BagelsDouble egg white and turkey sausage on a thin bagel54g P
• El Pollo LocoDouble chicken breast, skip tortillas, add extra salsa121g P
• Firehouse SubsHook & Ladder in a bowl, double turkey, no mayo78g P
• First WatchPower Wrap or Avocado Toast + egg whites — 30g clean protein85g P
• Five GuysBunless double with lettuce wrap, all the free veggies, no fries62g P
• Fleming's Prime SteakhousePrime filet + broccolini, skip the potatoes for a 60g protein plate173g P
• Fogo de ChãoSkip the market table carbs; ride the lean cuts for 120g protein77g P
• Freddy's Frozen Custard & SteakburgersTriple steakburger, no bun, mustard-grilled, skip the custard64g P
• Friendly'sGrilled chicken or a bunless SuperMelt patty, skip the sundae92g P
• Golden CorralBuffet strategy: carved sirloin + rotisserie chicken + eggs only74g P
• HootersNaked wings, dry rub, celery — 50g protein without the breading125g P
• IHOPSimple & Fit egg white omelette + turkey bacon, hold the pancakes112g P
• In-N-Out BurgerProtein Style 4x4, mustard-grilled, no spread — 60g protein under $1045g P
• Jack in the BoxTwo grilled chicken strips + a bunless Jumbo Jack, no mayo84g P
• Jersey Mike's SubsGiant club sub in a tub, double turkey, Mike's Way without the mayo62g P
• Jimmy John'sUnwich with double turkey and roast beef — 40g protein, no bread58g P
• KFCGrilled chicken breast x2 + green beans — 80g protein, no batter79g P
• Little CaesarsThin crust with double pepperoni + a side of wings — cheapest protein in pizza82g P
• Logan's RoadhouseMesquite grilled sirloin + grilled shrimp, steamed veg swap127g P
• LongHorn SteakhouseFlo's filet + grilled shrimp; broccoli swap keeps it under 600128g P
• Maggiano's Little ItalyChicken piccata, sauce light, side of grilled asparagus116g P
• Marco's PizzaThin crust with chicken and ham, light cheese, extra veggies45g P
• McDonald'sDouble Quarter Pounder, no bun, in a bowl — 50g protein under $873g P
• Miller's Ale HouseZingers grilled + house salad; the fried version doubles the fat108g P
• MOD PizzaUnlimited toppings — load chicken, pepperoni and bacon on thin crust42g P
• Morton's The SteakhouseCenter-cut filet plus jumbo shrimp cocktail — 70g protein, low carb184g P
• Noodles & CompanyZucchini noodles, double grilled chicken, add parmesan-crusted chicken81g P
• Olive GardenHerb-grilled salmon, skip the breadsticks, add a side of chicken128g P
• On The BorderFajitas without tortillas: pure protein plus grilled peppers111g P
• Outback SteakhouseVictoria's filet + grilled shrimp, fresh green beans on the side107g P
• Panda ExpressDouble Grilled Teriyaki Chicken, super greens, sauce on side78g P
• Panera BreadDouble chicken Greek salad, no pita chips, dressing on the side79g P
• Papa JohnsThin crust grilled chicken pizza + Papa Bites skipped — protein per slice wins73g P
• Pappadeaux Seafood KitchenGrilled tilapia or shrimp brochette instead of anything fried99g P
• Perkins Restaurant & BakeryBuild-your-own omelette with egg whites, double ham98g P
• PF Chang'sChicken lettuce wraps + Buddha's Feast steamed, sauce on the side100g P
• Pizza HutThin 'N Crispy chicken pizza, light cheese, extra chicken77g P
• Popeyes Louisiana KitchenBlackened tenders (5pc) + green beans — fried-flavor macros without the batter69g P
• Potbelly Sandwich ShopTurkey & roast beef bowl, double meat, no bread80g P
• Qdoba Mexican EatsDouble grilled adobo chicken bowl, no rice, free guac65g P
• Raising Cane's6 tenders, skip the Texas toast and fries, one sauce max86g P
• Red LobsterWood-grilled shrimp trio, broccoli instead of biscuits108g P
• Red RobinEnsenada grilled chicken or a bunless double — 50g+ protein93g P
• Ruby TuesdayGarden Bar + grilled top sirloin is the best protein-per-dollar play96g P
• Ruth's Chris Steak HouseOrder the petite filet 'no butter' — saves 200 cals of pure fat188g P
• Shake ShackDouble SmokeShack, lettuce-wrapped, no shake61g P
• SizzlerSirloin + unlimited salad bar protein is the best steakhouse value124g P
• Sonic Drive-InDouble SuperSONIC patty, no bun, add grilled chicken on the side62g P
• StarbucksDouble-shot cold brew with an egg bite box — 20g protein, no sugar crash62g P
• Steakhouse Classics8oz sirloin, no butter, double green beans, skip the bread basket101g P
• SubwayDouble turkey protein bowl, no bread, all the veggies74g P
• SweetgreenDouble blackened chicken over greens, skip the rice, half the dressing62g P
• Taco BellPower Bowl, double chicken, fresco style, no rice63g P
• Texas de BrazilChurrascaria math: picanha + chicken only = 100g+ protein flat rate78g P
• Texas Roadhouse6oz sirloin + grilled chicken add-on, swap fries for green beans159g P
• TGI FridaysSizzling chicken (no cheese) + broccoli — cuts 400 calories120g P
• The Capital GrilleDry-aged sirloin + grilled asparagus is the leanest high-end plate180g P
• The Cheesecake FactorySkinnyLicious grilled salmon or chicken — half the calories, all the protein128g P
• Tropical Smoothie CafeAdd double whey to any smoothie, chicken flatbread on the side64g P
• Twin PeaksSmoked wings naked + street tacos beat any burger on the menu108g P
• Village InnUltimate skillet with egg whites and no potatoes98g P
• Waffle HouseCheese 'n eggs + grilled chicken, hold the hashbrowns89g P
• Walk-On's Sports BistreauxBlackened redfish or grilled chicken over greens, hold the étouffée108g P
• Wendy'sGrilled chicken sandwich, no bun, add a small chili for cheap protein73g P
• WhataburgerTriple meat Whataburger, no bun, add grilled chicken68g P
• White CastleSix sliders, toss the buns — cheapest per gram of protein on the list35g P
• Wingstop10 plain grilled-style wings, dry rub, veggie sticks instead of fries69g P
• Yard HouseAhi poke + grilled chicken bowl beats every burger on the board100g P
• Zaxby'sGrilled chicken salad, double filet, no Texas toast72g P