The 20 Best High-Protein Fast Food Meals You Can Eat

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

I get it: Sometimes a salad just won’t cut it. Luckily, McDonald’s McDouble, (aka two beef patties, American cheese, pickles, ketchup, onions and mustard) is relatively low in calories and carbs considering the amount of protein it offers. It's also pretty low in sugar. If you want, you can nix the cheese to lose 50 calories and 4 grams of fat, or skip the bun to cut out most of the carbs.

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

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

• Nutritional Information Per Serving: 540 calories, 31g fat, 41g carbs, 5g fiber, 26g sugar, 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. The fruit gives you plenty of vitamins, minerals and additional nutrients, along with a bit of satiating fiber.

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

The combination of apples, dried cranberries, roasted pecans and crumbled blue cheese feels a little bit ’90s—and I am so into it. Go easy on the dressing if you want to keep the sugar to a minimum. But even if you don't, it's loaded with protein, contains 5 grams of filling fiber and clocks in at less than 500 calories.

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

TBH, Chipotle’s menu is all about mixing and matching, so it’s one of the easiest restaurants to customize a healthy option. But to make it as lean as possible, I suggest swapping your usual burrito bowl for a salad (no rice equals fewer 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, 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 (the beef and cheese take care of that), it will reduce the carbohydrates by 24 grams, which is worth it if you’re watching your carb intake or on keto.

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

Subway’s menu includes many items with substantial amounts of protein at 400 calories or fewer. Pile on the toppings and you can easily get at least two servings of vegetables per handheld. To maximize the nutrition factor, pile your sandwich high with alllll the produce and pair it with a lean meat, like roast chicken or turkey.

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

FYI, McDonald’s O.G. McChicken is a (relatively) smart way to get your protein compared to other menu options. Of course, other chains offer grilled chicken sandwiches that aren't breaded or fried...but this classic handheld by itself isn't too bad. Hold the mayo (and, dare I say it, the fries), and you’ll shave off 100 cals and 11 grams of fat.

• Nutritional Information Per serving: 520 calories, 27g fat, 53g carbs, 6g fiber, 30g sugar, 19g 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 boasts 19 grams of the good stuff. It’s also high in fiber, which will keep you feeling full longer.

• Nutritional Information Per Serving: 520 calories, 19g fat, 53g carbs, 3g fiber, 3g sugar, 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. Wash it down with a cold brew, if you feel so inclined—it's naturally calorie-free.

• Nutritional Information Per Serving: 130 calories, 3g fat, 1g carbs, 1g fiber, 0g sugar, 25g protein

Confession: I love chicken nuggets. (Who doesn’t, right?) Chick-Fil-A’s grilled version contains 25 grams of protein in an eight-piece serving and only 3 grams of fat, compared to 11 grams in the fried kind. It's a great option for folks on a low-carb diet.

• Nutritional Information Per Serving: 180 calories, 9g fat, 17g carbs, 3g fiber, 1g sugar, 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. You can also opt for chicken or steak if you'd prefer, or beans for plant-based protein. I won't tell if you pair it with a Baja Blast.

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

The beans and beef in Taco Bell’s burrito offer a whopping 98 grams of fiber and 14 grams of protein. Order yours “fresco style” to lose the sour cream and cheese and keep the fat and calories at a minimum without losing the filling macros.

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

Yes, Panera’s classic turkey sandwich does contain 19 grams of fat per serving, but its 35 grams of protein (plus 5 grams of fiber, presumably from the bread) are sure to keep you full before your next meal. 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, 11g protein

I 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. There's also a egg and cheese option that's meatless for vegetarians.

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

You had me at “wrap,” and again at 43 grams of protein per serving. Lean grilled chicken offers healthy fat as well. It also doesn’t hurt that this Chick-fil-A offering contains a whopping 14 grams of fiber to keep you full for the long haul.

• Nutritional Information Per Serving: 440 calories, 27g fat, 21g carbs, 4g fiber, 3g sugar, 32g protein

This mix of romaine, grated Parm and creamy Caesar dressing is proof that simplicity can be delicious. Add chicken and it's even more satiating (looking at you, lean protein). If you're on a low-carb or keto diet, feel free to skip the black pepper focaccia croutons—but they aren't so carby that they'll kick you out of ketosis.

• Nutritional Information Per Serving: 310 calories, 13g fat, 30g carbs, 2g fiber, 3g sugar, 17g protein

This lightning-fast breakfast is relatively low in calories and high in protein, making it a solid way to start the day. If you want to make the sammy even leaner, skip the butter on the English muffin. To make it keto, pass on the bread altogether—this will save you 27 grams of carbs.

• Nutritional Information Per Serving: 810 calories, 25g fat, 121g carbs, 14g fiber, 7g sugar, 28g protein

The tortilla, sofritas, rice and beans bring this vegan masterpiece to 810 calories and 28 grams of protein. Needless to say, it'll keep you full for hours, no matter what you add to it. If you want to ensure your burrito stays intact, ask for it to be double wrapped (that means it'll come with a second tortilla, so beware the extra carbs if you're watching your intake).

• Nutritional Information Per Serving: 490 calories, 30g fat, 26g carbs, 0g fiber, 6g sugar, 29g protein

If you live by a Shake Shack location that serves breakfast, you're in luck. The fillings are all egg, cheese and meat, which are mostly protein and fat. It can be made keto by swapping the bread for a lettuce wrap (or nothing at all), but you could alternatively drizzle cheese sauce on top if you're going all out.