Best High Protein Fast Food Options for Athletes

Some days, you’re running late for gym or work. Maybe for both. Cooking? Forget it. That’s when high protein fast food options come in. I don’t know how many times I’ve driven by that situation. I promise you that not all fast food is dangerous for you. If you know which ones to pick, some are quite good.

I’ve tested dozens of chains, different meals, sauces, sides. Some meals make me feel like a pro. Others? Just empty calories. If you train, lift, or want to recover faster, it matters what you pick. Protein isn’t optional.

Why Protein at Fast Food Matters

Protein prevents muscles from putting down. All of the gym time gets wasted lacking it. You may still consume fast food, all you have to do is choose wisely.

A lot of people think that consuming proteins only consists of eating boring, flavorless grilled chicken every day. However, that is myth! In actuality, one serving of food may include 25 to 50 grams of protein because there are a variety of delicious options.

High Protein Fast Food Options Across Chains

Here’s a summary of what works in situations like this. I’ve consumed every one of these. Many of them multiple times.

McDonald’s

• Grilled Chicken Sandwich: ~37g protein. Bun optional if you want lower carbs. I usually take it off and wrap in lettuce. Feels fresher.
• Egg White Yum McMuffin: About 25 grams of protein. Excellent for a quick snack, breakfast, or immediately following an early workout.
• Cheese and Double Quarter Pounder: 48g of protein. Good for days you need calories too. Not for the weakness of heart .

Tip: sauces add unnecessary fat. I usually skip or get mustard.

Chick-fil-A

• Grilled Chicken Sandwich: About 30g protein. Low fat, consistent, and tasty.
• Grilled Nuggets: 25 to 30g protein depending on size. Snack or meal.
• Market Salad with Grilled Chicken: Fresh, lean, and protein-rich.

Chick-fil-A really delivers. The grilled chicken isn’t greasy. I usually grab nuggets instead of the sandwich. Easier to eat in the car. Quick and filling.

Subway

• Double Chicken Breast Sandwich: ~40g protein. Add veggies for fiber. Bread choice matters.
• Steak and Cheese Sandwich: 35g protein. Filling, portable. Good for lunch on workdays.
• Turkey Breast Sandwich: 25g protein. Lighter choice if you’re not bulking.

Subway is perfect for customization. Skip the sauces with sugar. Whole-grain bread is optional but better if you’re mindful.

Wendy’s

• Grilled Chicken Sandwich: 36g protein. Swap mayo for mustard to cut fat.
• Parmesan Caesar Chicken Salad: 32g protein. Fresh and satisfying.
• Power Mediterranean Chicken Salad: 30g protein. Chickpeas add a little plant protein.

Tip: salads here are surprisingly protein-packed. I often grab one with grilled chicken and skip croutons.

Taco Bell

• Power Bowl with Chicken or Steak: 25–30g protein. Skip rice if watching carbs.
• Chicken or Steak Soft Tacos: 20g protein each. Two tacos with proper meal.
• Breakfast Crunchwrap: 25g protein. Quick morning option.

Customization is key, protein first and carbs second. Trust me, I’ve learned this the hard way after under-fueling post-gym.

Plant-Based High Protein Options

Yes, plant-based works too. It’s a bit lower in protein, but you can make it work.

• Impossible Burger at Burger King: 25g protein. Add lettuce and tomato. Skip mayo.
• Veggie Power Bowl at Taco Bell: 22g protein. Beans and tofu. Not bad at all.
• Subway Veggie Delight With double protein: 20 to 25g protein. Worth doing if you’re vegetarian.

Pro tip: double protein whenever possible, because it matters.

High Protein Breakfast Options

Restaurant	Meal	Protein
McDonald’s	Egg White Delight McMuffin	25g
Starbucks	Protein Bistro Box	20g
Dunkin’	Egg White Flatbread	18g
Taco Bell	Breakfast Crunchwrap	25g

Breakfast can be post-gym or just a quick fix. I sometimes grab Starbucks Protein Box and still feel full until lunch.

Quick Protein Meals on the Go

When you’re rushed:

• Protein Shakes: 20 to 30g at McDonald’s or Starbucks. Morning or post-gym, easy.
• Grilled Nuggets: 6 to 8 pieces, means 25g protein. Snack or mini meal.
• Power Bowls: Taco Bell or Chipotle, 25 to 30g protein.

Fast, protein-focused with no nonsense.

Fast Food for Muscle Gain

Bulking? You need protein and calories.

• Double Quarter Pounder with Cheese: 48g protein, 740 calories.
• Chick-fil-A Grilled Chicken Club: 40g protein.
• Chipotle Burrito Bowl with Chicken & Beans: 35g protein.

Add rice, beans, avocado. Easy extra calories if you’re bulking.

Lean Protein Options

Restaurant	Meal	Protein	Notes
McDonald’s	Grilled Chicken Sandwich	37g	Low fat
Chick-fil-A	Grilled Nuggets	30g	Lean snack
Subway	Double Chicken Breast	40g	Add veggies

Pick grilled, skip fried. Avoid creamy sauces. Focus on lean protein.

Post-Workout Options

• Power Bowls: Protein and carbs. Taco Bell, Chipotle.
• Egg White Breakfast Sandwich: Quick protein.
• Grilled Chicken Sandwich With Side Salad: Balanced, fast recovery.

Protein first. Carbs second. Works better than I thought when I tried it for a week straight.

Protein Shakes

• Starbucks Protein Bistro Box Shake: 20–30g protein.
• McDonald’s Vanilla Protein Shake: 20g protein.
• Chick-fil-A Iced Coffee Protein Shake: 25g protein.

Quick Tips

1. Pick grilled over fried.
2. Extra protein where possible.
3. Skip high-fat sauces.
4. Salads, bowls, wraps instead of burgers.
5. Watch calories if cutting.

FAQs

1. Best high protein fast food meals?
Grilled chicken sandwiches, Power Bowls, Egg White sandwiches, shakes.

2. High protein low fat options?
Grilled items, salads, bowls, usually 25 to 40g protein.

3. Fast food for muscle gain?
Double Quarter Pounder, Chipotle bowls, Chick-fil-A grilled chicken club.

4. High-protein plant-based choices?
Impossible Burger, Taco Bell veggie bowls, Subway double protein veggie sandwiches.

5. High protein breakfast fast food?
McDonald’s Egg McMuffin, Chick-fil-A’s Egg White Grill, and Taco Bell’s Steak Breakfast Quesadilla.