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Hit your protein target, even when eating out.

Find out how much protein you need. Then see the best high-protein orders at the places you already eat.

Find my protein target Browse restaurant chains

restaurant chains: 53
free calculators: 20
sourced guides: 23

Top pick at ChipotleDouble High Protein Bowl81 g protein

Photo by stefan cruceru on Unsplash

Step 1Get your numberOur calculator gives your daily protein target and a per-meal goal.
Step 2Pick where you're eatingOpen any of the chains we cover in the US, UK, and India.
Step 3Order the best matchSee the highest-protein items, sorted, with the source for every number.

Step 1

Your daily protein target

Enter your details. Your results update as you type.

Your details

Units

US (lb)UK (st)Metric (kg)

Sex

FemaleMale

Age

Weight

Height

Activity level

Your goal

Meals a day

3 meals3 meals + snack

Your daily protein target

55–80 g

That’s about 18–27 g per meal across 3 meals.

Based on 0.8–1.2 g of protein per kg of body weight.

Spread your protein across your meals. A palm-sized portion of protein at each meal is a good start.

Calories

1,830

calories a day

Maintenance: 1,830 · no change for your goal

Daily macros

Protein: 70 g (15%)
Carbs: 250 g (55%)
Fat: 61 g (30%)

What this looks like in food

Classic day63 g protein

Breakfast: Eggs on toast
21 g
- 2 large eggs (12.6 g)
- 2 slices (64 g) whole-wheat bread (7.9 g)
Lunch: Chicken wrap
22 g
- 2 oz (57 g) roast chicken breast (17.6 g)
- 1 flour tortilla (45 g) (3.6 g)
- 1 cup (30 g) spinach (0.9 g)
Dinner: Salmon, rice, and broccoli
20 g
- 2 oz (57 g) baked salmon (12.5 g)
- 1 cup (158 g) cooked rice (4.3 g)
- 1 cup (156 g) broccoli (3.7 g)

Quick and easy day75 g protein

Breakfast: Greek yogurt and berries
24 g
- 2 × ½ cup (226 g) plain nonfat Greek yogurt (23.1 g)
- ½ cup (74 g) blueberries (0.5 g)
Lunch: Tuna sandwich
24 g
- 3 oz (85 g) canned tuna in water, drained (16.5 g)
- 2 slices (64 g) whole-wheat bread (7.9 g)
Dinner: Beef and bean chili
27 g
- 2 oz (57 g) lean beef mince, cooked (16.4 g)
- ½ cup (130 g) kidney beans (10.4 g)

Vegetarian day70 g protein

Breakfast: Cheesy scrambled eggs on toast
23 g
- 2 large eggs (12.6 g)
- 1 oz (28 g) cheddar (6.4 g)
- 1 slice (32 g) whole-wheat bread (4 g)
Lunch: Tofu and spinach rice bowl
25 g
- 4 oz (113 g) firm tofu (19.6 g)
- 1 cup (158 g) cooked rice (4.3 g)
- 1 cup (30 g) spinach (0.9 g)
Dinner: Baked potato with cottage cheese and beans
22 g
- ½ cup (113 g) cottage cheese (11.8 g)
- 1 medium baked potato (173 g) (4.3 g)
- ½ cup (127 g) baked beans (6 g)

Indian day67 g protein

Breakfast: Egg bhurji with roti
23 g
- 3 large eggs (18.9 g)
- 1 roti (40 g) (4.5 g)
Lunch: Chicken curry with rice
21 g
- 2 oz (57 g) chicken breast, curried (16.4 g)
- 1 cup (158 g) cooked rice (4.3 g)
Dinner: Paneer tikka with moong dal
23 g
- 100 g paneer (15.9 g)
- ½ cup (101 g) cooked moong dal (7.1 g)

Protein values from USDA FoodData Central. Brands vary, so check your food labels.

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Not medical advice. If you have kidney disease, diabetes, or take prescription medication, talk to your doctor or a registered dietitian before changing your protein intake. Read our full disclaimer.

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