21 Protein-Packed Meals at Popular Chain Restaurants

21 Protein-Packed Meals at Popular Chain Restaurants

If you’ve read our article 10 tips for cutting calories while eating out, or watched any of the Own Your Eating videos, you’ll know that when you’re eating out or on the road, finding foods with carbohydrates and fat is a piece of cake (literally)! As we embark on our Nutrition Seminar Tour of the States, we thought we’d make your lives and our lives easier by starting a list of high-protein meals from popular chain restaurants. All of these meals are less than 700 calories. If you have any suggestions you’d like to see added to this list please comment below. We’ll continue to update this list as we eat our way around the country!


1. Cedar Grilled Lemon Chicken

Calories 580, Carbohydrates 48g, Fat 26g, Protein 42g

2. 12oz New York Strip

Calories 480, Carbohydrates
1g, Fat 25g, Protein 65g

BoneFish Grill

3. Longfin Tilapia

Calories 334, Carbohydrates 2g, Fat
13g, Protein 57g

4. Ahi Tuna Sashimi

Calories 377, Carbohydrates 11g, Fat
20g, Protein 39g

California Pizza Kitchen

5. Chicken & Shrimp lettuce wraps

Lettuce Wraps with Chicken

Calories 700, Carbs 40g, Fat
35g, Protein 52g

6. Grilled Chicken Chimichurri

Calories 460, Carbohydrates 19g,
Fat 27g, Protein 41g

The Cheesecake Factory

7. Spicy Tortilla Soup

Calories 261, Carbohydrates 16.2g, Fat 8.6g, Protein 30.1g

8. Sausage & Ricotta Flatbread

Calories 460, Carbohydrates 35g, Fat
25g, Protein 20g

Cracker Barrel

9. Turkey Sausage & Hash

2 turkey sausage patties, hashbrown casserole, 2 egg beaters scrambled egg

Calories 370, Carbohydrates 27g, Fat
15g, Protein 29g

10. Good Morning Breakfast – with Turkey Bacon

Add a slice of sourdough bread for 20g carbs, 5g fat, 6g protein

Calories 370, Carbohydrates 32g, Fat
14g, Protein 31g


11. Fit Slam Breakfast

Scrambled egg whites with spinach and grape tomatoes, plus two turkey bacon strips, English muffin & seasonal fruit.

Calories 390, Carbs 54g, Fat
10g, Protein 24g

12. Chicken Strips with Salsa

Calories 620, Carbs 53g, Fat
20g, Protein 43g



Outback Steakhouse

13. Ribs & Chicken on the Barbie

Calories 562, Carbohydrates 13g, Fat
28g, Protein 66g

14. Woodfire Grilled Pork Chop

Calories 383, Carbohydrates 17g, Fat
12g, Protein 48g

Add some steamed veggies on the side or a dressed baked potato with butter & chives – Calories 363, Carbohydrates 49g, Fat 16g, Protein 6g.


15. Turkey Sausage, egg white & spinach breakfast power sandwich

Calories 390, Carbohydrates
50g, Fat 10g, Protein 17g

16. Thai Chicken Salad

Calories 490, Carbohydrates
40g, Fat 19g, Protein 25g


P.F. Chang’s

17. Ahi Tuna Crisp

Calories 300, Carbohydrates 17g, Fat
14g, Protein 26g

18. Steamed Shrimp Dumplings with Sauce

Calories 290, Carbohydrates 37g, Fat
6g, Protein 18g

19. Steamed Koren BBQ Chicken

Calories 580, Carbohydrates 53g, Fat
24g, Protein 50g



T.G.I. Friday’s

20. Chicken skewers

Calories 320, Carbohydrates 33g, Fat
10g, Protein 23g

21. Sizzling Sirloin and Spinach

Calories 410, Carbohydrates 11g, Fat
19g, Protein 49g


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