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MEGA Protein Meals – Restaurants

Posted on December 23, 2025 by cnsnnts — Leave a comment

Meal / OptionKey ComponentsCaloriesProteinPrep Time / Notes
Greek Yogurt + WheyGreek yogurt + whey protein—60gVery fast, flexible
Chicken + Rice + Veg200g chicken, 150g rice, veggies—50g+~10 min cook, seasoning matters
Fat-Loss OmeletteEgg whites, 1 egg, Canadian bacon, reduced-fat cheddar, Greek yogurt57774gHigh satiety
Blueberry Cheesecake BowlFrozen blueberries, granola, vanilla whey—30g+~45 sec prep, dessert-style
Chipotle BowlDouble chicken, light rice/beans, fajita veg, pico, lettuce58573gEasy restaurant macro win
Chick-fil-A12ct grilled nuggets + grilled sandwich (buffalo, no mayo)52066gFast food compliant
Jersey Mike’s (Bowl)Big Kahuna, extra meat, veggies, no oil52054gBreadless
Subway FootlongDouble chicken/turkey, provolone, veggies, mustard/vinegar660–72068–76gHigh protein range
Panda Express PlateSuper Greens x2, teriyaki chicken, pepper steak66064gSolid chain option
In-N-Out Protein StyleDouble-Double, no cheese, no spread38030gLower protein, low calories
Cava Bowl2x chicken or steak, tzatziki/hummus, veg, light yogurt dill63060gMediterranean lean option
Meal / OptionKey ComponentsCaloriesProteinNotes
Sweetgreen – Custom Chicken BowlDouble chicken, greens, light grains, no sugary dressings600–65055–65gAsk for extra chicken, go easy on dressing
Just Salad – Protein BowlDouble grilled chicken, greens, light quinoa, yogurt-based dressing550–65060–70gOne of the cleanest fast-casual options
NAYA – Power BowlDouble chicken shawarma or kofta, salad base, light hummus600–65055–65gSkip pita, sauces in moderation
McDonald’s – Grilled Stack2× grilled chicken sandwiches, no mayo54044–48gNot elite, but works in a pinch
McDonald’s – Nugget Hack20-pc nuggets + diet soda830~48gHigher calories, protein okay
CAVA – Lean BowlDouble grilled chicken, veggies, light yogurt dill63060gConsistent macro win
Dig – Chicken PlateDouble herb chicken, greens, no heavy sides550–60050–60gSeasonal but solid
Pret A Manger – Protein ComboGrilled chicken salad + egg pot500–60040–50gGood travel option
Meal / OptionKey ComponentsCaloriesProteinNotes
Sweetgreen – Chicken Pesto ParmRoasted chicken, quinoa, greens, pesto vinaigrette52535gOne of the higher‑protein signature bowls; good everyday pick. (sweetgreen)
Sweetgreen – Kale CaesarRoasted chicken, kale, romaine, parm, caesar dressing49035gSlightly lower calories than many bowls for same protein; easy swap if watching cals. (sweetgreen)
Sweetgreen – Buffalo ChickenBlackened chicken, veggies, blue cheese, caesar55531gFlavorful, still decent protein; add extra chicken if you want 40g+. (sweetgreen)
Just Salad – Chicken CaesarChicken, romaine, caesar, parm40037gVery protein dense for calories; great quick lunch.
Just Salad – Tokyo Supergreens with ChickenChicken + supergreens bowl40037gSimilar protein to Chicken Caesar, different flavor profile; keeps variety up.
Just Salad – Buffalo ChickenBuffalo-style chicken bowl41032gAnother tasty option under ~420 kcal with strong protein.
Naya – Chicken shawarma bowlChicken shawarma protein + greens or grains—≈23g per 4 oz chickenBuild bowl with double chicken or add other lean proteins to push past 45–50g; macros depend on toppings. Protein value comes from NAYA’s nutrition listing for chicken shawarma.
McDonald’s – Premium Southwest Salad w/ Grilled ChickenGrilled chicken, greens, beans, veggies35037gExtremely efficient: very high protein for calories; useful when you need something fast. (FastFoodNutrition.org)

When in doubt, just get something from this list. 

Greek Yogurt + Whey Protein, 60 grams of protein


Chicken Breast + Rice + Veg:

Cliche, but simple, easy and flexible.

⚬  200gm cooked Chicken Breast
⚬  150gm cooked rice
⚬  Veg of your choice

10 minute cook/prep time
Make it taste good (cook it well with elite seasoning options)
50+ grams of protein



 Fat-Loss Omelette

- 1 cup egg whites
- 3 slices canadian bacon
- 1 egg
- 1/4 cup reduced fat cheddar cheese
- 1 serving greek yogurt

577 Calories, 74g Protein


Frozen Blueberry/Vanilla Cheesecake:

The dieting cheat code dessert.

⚬  250gm Frozen Blueberries
⚬  60gm Granola
⚬  1 scoop Vanilla Whey

45 second prep time
High Volume 30+ grams of protein
Legit tastes like blueberry cheesecake






Chipotle Bowl:

• Double chicken
• Light white rice
• Light black beans
• Fajita veggies
• Pico de gallo
• Lettuce

585 calories, 73g protein

Chick-Fil-A:

12ct Grilled Nuggets + Grilled Chicken Sandwich (sub buffalo sauce, no mayo)

520 calories, 66g protein

Jersey Mike's

Big Kahuna Chicken Cheesesteak

• Bowl (not bread)
• Extra meat
• Unlimited veggies
• No oil blend

520 calories, 54g protein

Subway:

Footlong on flatbread:

• Double rotisserie chicken or double turkey
• Provolone
• Unlimited veggies
• Red wine vinegar or yellow mustard

660-720 calories, 68-76g protein

Panda Express:

Plate with:

• 2x Super Greens
• Grilled Teriyaki Chicken
• Black Pepper Steak

660 calories, 64g protein

In-N-Out:

Double-Double Protein Style:

• No cheese
• No spread

380 calories, 30g protein

Cava:

Build your own bowl:

• 2x Grilled Chicken or Steak
• Tzatziki or hummus
• Unlimited veggies
• Light yogurt dill

630 calories, 60g protein
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