Hardees 1/3 Lb. Low-Carb Thickburger This low-calorie, high-protein option is great for fulfilling those burger cravings when youre trying to be a little more nutrition-conscious, says Blakely. The lettuce wrap means you avoid the processed refined grain bun, saving calories for more nutritious foods later on, she says. She recommends pairing the burger with a side salad or a piece of fruit for added fiber and other nutrients. Per serving: 240 calories, 13 g fat (13 g saturated), 9 g carbs, 5 g sugar, 1,170 mg sodium, 1 g fiber, 22 g protein Courtesy Image
Wendys Grilled Chicken Wrap For a grab-and-go meal, the Wendys Grilled Chicken Wrapwhich includes herb-marinated chicken breast, a flour tortilla, spring mix, shredded cheddar cheese and honey mustardoffers a solid amount of protein. It also has reasonable fat, carb, sugar, and sodium counts, says Brittany Michels, RDN. As with most fast-food restaurants, youll want to look out for the sauces and dressings, she says. Asking for this wrap without the honey mustard sauce will eliminate soybean oil, sugar, brown sugar and corn syrup. Per serving: 300 calories, 13 g fat (4 g saturated), 26 g carbs, 5 g sugar, 720 mg sodium, 3 g fiber, 20 g protein Courtesy Image
Chick-fil-A Grilled Nuggets Nuggets are notoriously high in protein, but all that breading can leave you feeling sluggish. These grilled nuggets provide a whopping 21 grams of protein with only one gram of carbs and no sugar, says Blakely. While they dont contain enough calories to be a full meal on their own, she says they pair well with a healthy side like a side salad, Greek yogurt parfait, or fruit cup. Per serving: 110 calories, 2.5 g fat (0.5 g saturated), 1 g carbs, 0 g sugar, 410 mg sodium, 1 g fiber, 21 g protein Courtesy Image
Starbucks Eggs & Cheese Protein Box Picnic for lunch, anyone? One of the healthiest on-the-go options in my opinion, this protein box provides 23 grams of protein from eggs, cheese, and peanut butter, while also offering five grams of fiber from whole-grain bread and fresh fruit, says Blakely. She notes that its similar to a lunch you might pack for yourselfand thats a good thing, as its a sign its not overly processed. Per serving: 470 calories, 25 g fat (7 g saturated), 26 g carbs, 21 g sugar, 540 mg sodium, 5 g fiber, 23 g protein Courtesy Image
Pret A Manger Salmon And Mango Grain Salad This grain salad gets rave reviews from Auslander Moreno. Increased consumption of raw vegetables is always welcome, she says. The combination of probiotics-packed pickled cabbage, as well as prebiotics-containing chickpeas, is also great, she adds. And not only is salmon super high in protein, but it also contains vitamin D and omega-3 fatty acids, which both support brain health. Per serving: 470 calories, 23 g fat (3 g saturated), 48 g carbs, 14 g sugar, 650 mg sodium, 7 g fiber, 23 g protein Courtesy Image
Wendys Southwest Avocado Chicken Salad With grilled chicken, crunchy bacon, and creamy avocado, this flavorful salad is a solid optionespecially since it provides a whopping 43 grams of protein, says Ivey. Use just one packet of dressing rather than the two provided with a full salador go for the half salad if you're not too hungryto limit saturated fat, she recommends. Per serving: 600 calories, 41 g fat (11 g saturated), 17 g carbs, 7 g sugar, 1,240 mg sodium, 7 g fiber, 43 g protein Courtesy Image
Starbucks Smoked Turkey Protein Box This protein-rich meal includes both fresh fruits and vegetables, which Ivey says is always a plus. Just watch out for the sodium, which comes in at 70 percent of your recommended daily value, she notes. Per serving: 570 calories, 23 g fat (10 g saturated), 54 g carbs, 20 g sugar, 1,620 mg sodium, 7 g fiber, 35 g protein Courtesy Image
Chick-Fil-A Egg White Grill With less than 300 calories, 26 grams of filling protein, and just 3.5 grams of saturated fat, this meal is a great pick for breakfast because the chicken is grilled and not fried, says Ivey. To round things out, she recommends adding a fruit cup. Per serving: 290 calories, 8 g fat (3.5 g saturated), 29 g carbs, 2 g sugar, 970 mg sodium, 1 g fiber, 26 g protein Courtesy Image
Carl's Jr. Low-Carb Charbroiled Chicken Club With just seven grams of saturated fat and less than 1,000 milligrams of sodium, this is a protein-packed choice thats great those following a low-carb diet, says Ivey. Per serving: 370 calories, 24 g fat (7 g saturated), 8 g carbs, 4 g sugar, 950 mg sodium, 1 g fiber, 30 g protein Courtesy Image
Jamba Juice Turkey Sausage, Roasted Red Pepper & Gouda Breakfast Sandwich This breakfast sandwich has it all, says Auslander Moreno: vegetables, which add fiber, and Gouda cheese, which is filling, thanks to the fat and protein one-two punch. Per serving: 290 calories, 12 g fat (4.5 g saturated), 25 g carbs, 2 g sugar, 660 mg sodium, 1 g fiber, 20 g protein Courtesy Image
Pret A Manger Ricotta And Veggie Frittata This fancy fast-food breakfast is loaded with filling ingredients. With protein-rich eggs and cheese, this hot breakfast option provides 35 grams of protein and even includes some veggies for breakfast, says nutritionist Jessica Ivey , RDN. She notes that, as is the case with many fast-food options, the sodium is on the higher side. Per serving: 430 calories, 28 g fat (11 g saturated), 11 g carbs, 6 g sugar, 1,140 mg sodium, 2 g fiber, 35 g protein Courtesy Image
McDonalds Artisan Grilled Chicken Sandwich Auslander Moreno says you wont have to sacrifice much in the way of health when opting for this McDonalds meal. This will keep you full without being a fried option, she says. Its 34 grams of protein should satisfy even the hungriest diner, and this choice is also relatively low in fat. To boost its nutrition, she recommends skipping the bun and asking for extra lettuce and tomato, or ordering a side salad and cutting up the chicken breast onto it. Per serving: 430 calories, 15 g fat (3 g saturated), 40 g carbs, 9 g sugar, 1,040 mg sodium, 2 g fiber, 34 g protein Courtesy Image
Del Taco Signature Taco Salad Auslander Moreno appreciates this salads high fiber content, as it offers nearly half the recommended daily amount for women. The avocado provides some nice healthy fats and vitamin E, and of course, we always welcome salad's raw leafy greens addition, she says. Per serving: 550 calories, 29 g fat (13 g saturated), 38 g carbs, 12 g sugar, 930 mg sodium, 12 g fiber, 25 g protein Courtesy Image
Subway Rotisserie-Style Chicken Sub Because rotisserie chicken tends to have fewer nitrates than other deli meats or cold cuts at Subway, this high-protein sandwich option reigns supreme. It barely has any fat and is quite low in sugar, so for those watching those metrics, this would also be ideal, she says. For more fiber and nutrients, load it up with every vegetable offering at the salad bar. Per serving: 310 calories, 6 g fat (2.5 g saturated), 40 g carbs, 6 g sugar, 560 mg sodium, 5 g fiber, 29 g protein Courtesy Image