The 16 Best High-Protein Fast Food Meals You Can Eat

• Nutritional Information Per Serving: 400 calories, 20g fat, 33g carbs, 2g fiber, 7g sugar and 22g protein

We get it: Sometimes a salad just won’t cut it. Luckily, McDonald’s McDouble, (aka two beef patties, American cheese, pickles, ketchup, onion and mustard) is relatively low in calories and carbs considering the amount of protein it offers. If you want, you can nix the cheese and lose 50 calories and 4 grams of fat.

• Nutritional Information Per Serving: 250 calories, 14g fat, 8g carbs, 3g fiber, 4g sugar and 25g protein

While many fast-food salads are just chicken nuggets on a bed of lettuce masquerading as health, Arby’s offers a version with grilled chicken. Pepper bacon, tomato, cheddar and ranch dressing round things out for a filling lunch (or dinner).

• Nutritional Information Per Serving: 540 calories, 31g fat, 41g carbs, 5g fiber, 26g sugar and 28g protein

Another high-protein salad option is Chick-Fil-A’s classic Market Salad topped with grilled chicken. Blue cheese, apples and berries make it feel like a cheese board in the best way.

• Nutritional Information Per Serving: 460 calories, 23g fat, 26g carbs, 5g fiber, 18g sugar and 39g protein

The combination of apples, dried cranberries, roasted pecans and crumbled blue cheese feels a little bit ’90s and we are so into it. Go easy on the dressing if you want to keep the amount of sugar to a minimum.

• Nutritional Information Per Serving: 295 calories, 8.5g fat, 24g carbs, 6g fiber, 7g sugar and 37g protein

TBH, Chipotle’s menu is all about mixing and matching, so it’s one of the easiest restaurants to find a healthy option. But to make it even simpler, we suggest swapping your usual burrito bowl for a salad (no rice equals less carbs) and adding the just-sweet-enough corn salsa in place of the dressing.

• Nutritional Information Per Serving: 320 calories, 24g fat, 2g carbs, 0g fiber, 1g sugar and 21g protein

At Shake Shack, you can ask for any sandwich on the menu to be served in a lettuce wrap instead of the usual bun. While this won’t add any protein, it will reduce the amount of carbohydrates by 24 grams—worth it if you’re watching your carb intake.

• Nutritional Information Per Serving: 270 calories, 4.5g fat, 41g carbs, 5g fiber, 8g sugar and 21g protein

Subway’s Fresh Fit menu includes items with higher amounts of protein, plus 400 calories or fewer and two servings of vegetables. To maximize the nutrition factor, pile your sandwich high with alllll the veggies.

• Nutritional Information Per Serving: 400 calories, 21g fat, 39g carbs, 1g fiber, 5g sugar and 14g protein

FYI, McDonald’s OG McChicken is a (relatively) smart way to get your protein compared to other menu options. Hold the mayo, and you’ll shave off 100 cals and 11 grams of fat.

• Nutritional Information Per serving: 520 calories, 27g fat, 51g carbs, 6g fiber, 30g sugar and 20g protein

Meatless fast-food meals that still contain a decent amount of protein are few and far between, but this Starbucks option is fully vegetarian and has 20 grams of the good stuff. It’s also high in fiber to keep you feeling full longer.

• Nutritional Information Per Serving: 520 calories, 19g fat, 53g carbs, 3g fiber, 3g sugar and 32g protein

Another high-protein item at the popular coffee chain is the turkey, provolone and pesto on ciabatta, which contains 32 grams of protein and only 3 grams of sugar.

• Nutritional Information Per Serving: 130 calories, 3g fat, 1g carbs, 1g fiber, 0g sugar and 51g protein

Confession: We love chicken nuggets. Who doesn’t? Chick-Fil-A’s grilled version contains 25 grams of protein in an eight-piece serving but only 3 grams of fat (compared to 11 grams in the fried kind).

• Nutritional Information Per Serving: 180 calories, 9g fat, 17g carbs, 3g fiber, 1g sugar and 9g protein

Taco Bell’s traditional ground beef soft taco has a good ratio of protein to everything else, even if you order two to make it a more filling meal.

• Nutritional Information Per Serving: 340 calories, 11g fat, 48g carbs,98g fiber, 4g sugar and 14g protein

The beans and beef in Taco Bell’s burrito add fiber and protein, respectively. Order yours “fresco style” to lose the sour cream and cheese and keep the fat and calories a little lower.

• Nutritional Information Per Serving: 600 calories, 19g fat, 73g carbs, 5g fiber, 5g sugar and 35g protein

Yes, Panera’s classic turkey sandwich does contain 19 grams of fat per serving, but only 3 grams are saturated fat. Plus, you can get a half-order to cut that amount in, well, half (or just ask for no mayonnaise).

• Nutritional Information Per Serving: 240 calories, 15g fat, 15g carbs, 0g fiber, 1g sugar and 11g protein

We know it’s hard to pass up a doughnut, but Dunkin’s lighter breakfast option contains 11 grams of protein and just 240 calories. Good morning, indeed.

• Nutritional Information Per Serving: 660 calories, 45g fat, 32g carbs, 14g fiber, 5g sugar and 43g protein

You had us at “wrap,” and again at 43 grams of protein per serving. It also doesn’t hurt that this Chick-fil-A offering contains a whopping 14 grams of fiber to keep you full.