Dining Out?

Use These Helpful Tips to Find Protein When Dining Out.

While we’d all like to be able to plan out every breakfast, lunch, dinner and snack for the week, busy schedules and long days sometime get in the way. Enter: the take-out menu or grab-and-go fare.

Many struggle with getting a balanced, protein-filled meal when dining out or grabbing eats on the go. The good news is, with just a few pointers you can make smart decisions every time you dine out. Check out these tips to make your next meal out one that will provide you the protein you need to get you through your day and keep you feeling satisfied longer.

  • For an extra 8 grams of protein, swap your black coffee for a latte with low-fat or non-fat milk. One cup of milk provides about 8 grams of protein. What a great way to get a protein pick-me-up! 
  • Look for words like “grilled,” “broiled,” or “baked” when browsing the menu for lean proteins while dining out. Just 3 ounces of steak packs 23g of protein. 
  • Add a lean protein to your entrée salad, whether it’s for lunch or dinner. A 3-oz serving of any lean protein usually provides around 22 grams of protein. 
  • Try an on-the-go fruit, nut and cheese bento box, which can be found more often now in coffee shops, convenience stores and some airports. Some bento boxes, like the Starbucks Cheese and Fruit Bistro Boxes, offer 18 grams of protein. 


Looking for specific restaurants that you can help you get your protein fix on the go? Here are some fast food and fast casual restaurants that offer higher protein options:



Spinach & Feta Breakfast Wrap: 290 calories, 19g protein
Greek Yogurt with Honey Parfait: 260 calories, 15g protein
Ham & Swiss Panini: 340 calories, 23g protein
Protein Bistro Box: 380 calories, 13g protein
Grande Café Mocha with 2% Milk: 260 calories, 13g protein


Dunkin' Donuts

Egg White Turkey Sausage Wake-Up Wrap: 150 calories, 10g protein
Latte Lite Medium: 80 calories, 10g protein


Jamba Juice

Spinach ‘n Cheese Breakfast Wrap: 240 calories, 15g protein
Ham, Jarlsberg & Dijon Sandwich: 290 calories, 19g protein
Protein Berry Workout Smoothie: 290 calories, 17g protein


Panera Bread

Breakfast Power Sandwich with Ham on Whole Grain (without cheese): 250 calories, 17g protein
Low-Fat Vegetarian Black Bean Soup: 260 calories, 13g protein
Steak, Egg and Cheese on Everything Bagel: 540 calories, 33g protein



Non-Fat Greek Yogurt Parfait: 283 calories, 23g protein
Half Italiano Sandwich: 346 calories, 21g protein
Traditional Cheese Flatbread Pizza – Thin: 500 calories, 30g protein
Asiago Cheese Squagel: 386 calories, 20g protein



Naked Mexican Taco Salad with Grilled Steak and Vegetables: 370 calories, 33g protein
Naked Mango Salad with Seasoned Ground Beef and Grilled Vegetables: 390 calories, 24g protein



Jr. Cheeseburger Deluxe: 350 calories, 17g protein
Grilled Chicken Go Wrap: 260 calories, 19g protein



McDouble: 390 calories, 23g protein
Quarter Pounder (no cheese): 420 calories, 25g protein



6” Steak, Egg White and Cheese Sandwich on 9-Grain Wheat: 217 calories, 28g protein
6” Roast Beef (without cheese): 230 calories, 24g protein
6” Sweet Onion Chicken Teriyaki (without cheese): 265 calories, 25g protein
6” Subway Club (without cheese): 237 calories, 23g protein)


Taco Bell

Taco Bell Cheesy Burrito - Steak and Egg - Fresco Style: 320 cal, 18 g protein
Taco Bell Cantina Power Burrito – Steak: 470 cal, 28 g protein
Taco Bell Fresco Grilled Steak Soft Taco: 150 cal, 12 g protein
Taco Bell Cantina Power Bowl – Steak: 500 cal, 29 g protein