You’re on the go, short on time, but still need to hit your protein goals. Can you actually find a healthy, high-protein meal at a fast-food restaurant? Dr. Mike Israetel set out to answer that question by visiting five of the most popular chains in the U.S. to see if it's possible to find "gains on the go" in 2025.
Putting each option to the test, he ranked them on the three factors that matter most to any fitness enthusiast: macros, cost, and, of course, taste.
The Rating System
Each restaurant's best high-protein option was judged on a simple 1-to-5 scale across three categories:
- Macros: How high is the protein relative to the calories, carbs, and fats?
- Cost: How much value do you get for your money?
- Taste: Is it actually enjoyable to eat?
The Contenders, Ranked from Best to Worst
After a day of rigorous field testing, a clear ranking emerged. Here’s how each fast-food option stacked up.
#1 (Tie): Panda Express
The Teriyaki Chicken bowl with a side of Super Greens was the undisputed champion of the day. It offers an incredible combination of flavor, value, and nutrition that's hard to beat.
- Macros: 4/5 (Approx. 35g protein, 15g fat, 10g carbs)
- Cost: 5/5 (The only option distinctly under $10)
- Taste: 5/5 ("Super greens are incredible... no contest.")
- Total Score: 14/15
#1 (Tie): The Gas Station Surprise – Fairlife Protein Shake
In a surprise twist, the ultimate on-the-go option came from a gas station cooler. A Fairlife Core Power shake delivers incredible macros with zero prep time.
- Macros: 5/5 (Over 40g of high-quality protein with minimal carbs and fat)
- Cost: 5/5 (Around $5 for a complete, high-protein meal replacement)
- Taste: 5/5 ("It's amazing.")
- Total Score: 15/15
#3: Chipotle
A long-time favorite for lifters, the classic chicken burrito bowl offers a substantial and satisfying meal, especially for a post-workout refuel.
- Macros: 3/5 (A solid 50g of protein, but higher in carbs and fats)
- Cost: 5/5 (Excellent value for the sheer amount of food and calories)
- Taste: 5/5 (Dr. Mike's personal favorite, calling it the "god king of taste")
- Total Score: 13/15
#4: Subway
The Double Chicken Protein Bowl is a fantastic choice for anyone prioritizing lean macros above all else. It's clean, simple, and packed with protein.
- Macros: 5/5 (Around 50g of protein with fewer than 10g of carbs and fat)
- Cost: 4/5 (Good value for the high protein content)
- Taste: 4/5 (The fresh veggies and dressing made it better than Chick-fil-A, in his opinion)
- Total Score: 13/15
#5: Chick-fil-A
While the Grilled Chicken Nuggets offer some of the leanest macros available in fast food, they fall short on taste and value.
- Macros: 5/5 (A stellar 35g of protein with very low carbs and fat)
- Cost: 3/5 ("A bit steep" at nearly $10)
- Taste: 3/5 ("Not the best chicken I've ever had.")
- Total Score: 11/15
#6: McDonald's
Unfortunately, McDonald's has largely abandoned its healthier grilled chicken options. The remaining Snack Wraps are cheap and tasty, but a disaster for macros.
- Macros: 1/5 (Two wraps have more fat than protein—approx. 25g protein to 30g fat)
- Cost: 5/5 (Incredibly affordable at around $7 for two)
- Taste: 4/5 ("Not bad.")
- Total Score: 10/15
Conclusion: Healthy Fast Food is Possible
While some fast-food restaurants have given up on healthy options, it is still possible to get a high-protein, gains-friendly meal on the go. For a sit-down meal, Panda Express is the clear winner with its unbeatable combination of taste, value, and solid macros. For the ultimate in speed and convenience, a simple Fairlife protein shake from a gas station is a perfect choice. With a little bit of planning, you never have to sacrifice your goals for convenience.
