Somewhere between work, vacuuming, the gym, and picking up the kids from baseball practice, we’ve gotta eat. Protein is more powerful than coffee to keep our engines running to the end of a hectic day. When you don’t have a second to spare, grab these on-the-go meals that pack in over 30 grams of protein per serving.
Chipotle Salad Bowl
I like eating in volume, and I like my meals to be packed with flavor. If small portions and mild spices aren’t for you either, you’ll love filling up on this big, bold salad bowl at Chipotle.
Order it this way: chicken, black beans, salsa, corn salsa, fajita veggies, and vinaigrette on the side.
Macros at a Glance
This Chipotle Salad Bowl clocks in at
- 660 calories
- 26 g fat
- 66 g carbs
- 45 g protein
Chick-fil-A Cobb Salad With Grilled Chicken Strips
If you can hit it at the right time (skip the Chick-fil-A rush hour that strikes around dinner time), you can snatch yourself a fast and satiating meal. Chick-fil-A is known for its fresh salads—what other fast food restaurant has romaine as crunchy as the bunch in my fridge at home? Try their Cobb Salad with Grilled Chicken Strips next time you’re rushing lunch.
Order it this way: No cheese or corn. Ask for 2 salsa packets instead of salad dressing.
Macros at a Glance
The Chick-Fil-A Cobb Salad with Grilled Chicken Strips contains:
- 250 Calories
- 8 g Fat
- 20 g Carbs
- 30 g Protein
Starbucks’ Egg Bites
If it’s one of those days where you need a mocha with your meal, Starbucks has you covered. 2 orders of their egg bites provide enough protein to keep your wheels turning for hours. Try their Roasted Red Pepper Egg White Bites with your brew.
Order it this way: 2 orders (so, 4 egg bites total)
Macros at a Glance:
This quick breakfast provides:
- 340 calories
- 14 g fat
- 26 g carbs
- 26 g protein
Or try Starbucks’ Kale & Mushroom Sous Vide Egg Bites.
Order it this way: 2 orders (so, 4 egg bites total)
Macros at a Glance
These egg bites give you:
- 460 Calories
- 28 g Fat
- 22 g Carbs
- 30 g Protein
Wendy’s Southwest Avocado Salad
Even Wendy’s has a menu item that’ll leave you feeling healthy and energized. Their Southwest Avocado Salad is packed with protein, veggies, and healthy fats. If the kids are begging for burgers on the way to practice, you’ve got a plan that’ll please the whole family.
Order it this way: Ask for no cheese and use only half of the dressing
Macros at a Glance
Wendy’s Southwest Avocado Salad has:
- 435 Calories
- 26 g Fat
- 14 g Carb
- 36 g Protein
Panera Bread’s Southwest Chile Lime Ranch Salad with Chicken
Possibly the freshest, most flavorful item on the list, Panera Bread’s Southwest Chili Lime Ranch Salad won’t leave you hungry for an afternoon snack.
Order it this way: Be sure to ask for chicken on top to reach your protein goals.
Macros at a Glance
Panera’s Southwest Chile Lime Ranch Salad with Chicken will keep you full with its:
- 650 Calories
- 34 g Fat
- 53 g Carbs
- 38 g Protein
Take a Picture of This On-The-Go Protein Guide
Next time your day is too busy for cooking, glance at this guide and take your pick from the menu. Each meal will provide you with the protein you need to power through the rest of your day.
| Meal | Calories | Fat | Carbs | Protein |
| Chipotle’s Salad Bowl | 660 | 26 g | 66 g | 45 g |
| Chick-Fil-A’s Cobb Salad with Grilled Chicken Strips | 250 | 8 g | 20 g | 30 g |
| Starbucks’ Roasted Red Pepper Egg White Bites x2 | 340 | 14 g | 26 g | 26 g |
| Starbucks’ Kale & Mushroom Sous Vide Egg Bites x2 | 460 | 28 g | 22 g | 30 g |
| Wendy’s Southwest Avocado Salad | 435 | 26 g | 14 g | 36 g |
| Panera Bread’s Southwest Chile Lime Ranch Salad with Chicken | 650 | 34 g | 53 g | 38 g |
Tomorrow, Boost Your Protein at Breakfast
You’ll make it through today with these on-the-go protein meals. Tomorrow, give yourself a head start with one of my 42 favorite protein shake recipes. These shakes are far from your everyday smoothie—think lemon pudding, maple donut, and brownie batter!
