12 High-Protein Fast Food Items for Building Muscle

12 High-Protein Fast Food Items for Building Muscle

As you’re probably well aware, protein is essential for numerous biological processes and plays a crucial role in our overall health.

The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight.  However, ongoing research suggests that many people might need more. Depending on various factors, some individuals may require 1.2-1.6 grams of protein per kilogram of body weight, with some even needing up to 2 g/kg.

So where do a lot of bodybuilders get some much needed protein fast? FAST FOOD.

Fast food often gets a bad rap, but the truth is, you can enjoy a quick meal while meeting your nutrition needs. Many fast-food chains now offer options that are high in protein and packed with nutrients. But of course, most high protein fast food items aren’t at all nutritious. In any case, you can go for any of these options as long as you keep it in moderation:

Deluxe Crispy Chicken Sandwich without Mayo

The Deluxe Crispy Chicken Sandwich without mayo has 430 calories, 15 grams of fat, 48 grams of carbs, and 27 grams of protein. Add some veggies if you can for extra fiber, but this sandwich definitely works as a quick meal. To view the latest McDonald’s menu prices, check this informative blog.

Chick-fil-A Grilled Nuggets

Chick-fil-A’s Grilled Nuggets are perfect for boosting your protein intake. These nuggets skip the breading, so they don’t have a lot of carbs and fat. An 8-count serving has just 130 calories and 25g of protein. If you want more protein, order the 12-count which offers 38g of protein, and the 30-count provides a whopping 98g.

McDonald’s Quarter Pounder Deluxe

For burger lovers, the Quarter Pounder Deluxe without mayo and cheese delivers 28g of protein with 540 calories and 470mg of sodium. Choosing the Deluxe also increases the fiber content to 3 grams compared to 2 grams in the standard Quarter Pounder.

McDonald’s 10-Piece Chicken McNuggets

The 10-piece Chicken McNuggets can give you 23 grams of protein with 410 calories, 24g of fat, and 26g of carbs. If you’re concerned about the saturated fat and sodium content of the McNuggets, go for the 6-piece option instead which has 15g of protein, 2.5g of saturated fat, and 500mg of sodium.

Burger King Impossible Whopper

For a vegetarian-friendly, protein-rich meal, try Burger King’s Impossible Whopper. It has 30g protein, making up 17% of its total calories. Although high in saturated fat (almost 12g per serving) and an insane amount of 1556 mg of sodium, it remains a solid protein option.

SUBWAY 12” Bacon Ranch

Subway’s footlong Bacon Ranch sandwich has 72g of protein. However, it contains 1010 calories, so be sure to monitor your calorie intake for the rest of the day to avoid going overboard

Wendy’s Dave’s Single

Wendy’s offers several burger options and Dave’s Single provides a good amount of protein with low saturated fat. One Dave’s Single has 32g of protein and 13g of saturated fat which is already sufficient for many but should you prefer a higher amount of protein, the Dave’s Double or Dave’s Triple are good options too.

McDonald’s Egg McMuffin

The Egg McMuffin is a high-protein option with 17g of protein. At 310 calories per sandwich, it’s a relatively low-calorie option, but do be mindful of its sodium content (770mg). Perhaps you can pair it with more nutrient-dense menu items for a well-balanced meal.

HARDEE’S ⅔ Monster Thick Burger

The Monster Thick Burger might as well be dubbed “The Coronary,” because not only does this sandwich have 90g fat, it also contains 3,140mg of sodium. This burger will increase your blood volume so much you’ll feel like you have maple syrup pumping through your veins. But, it does have 76g of protein, so that’s something to consider.

Chipotle Double Chicken Burrito Bowl

Chipotle’s burrito bowls have larger protein servings compared to their burritos and tacos. Go for brown rice, fajita vegetables, cheese, mild salsa, and lettuce and extra beans to increase the protein content of your meal. The Double Chicken Burrito Bowl contains 89g protein and 10g of dietary fiber.

Chipotle Steak Burrito Bowl

Interestingly, the steak at Chipotle is even leaner than the chicken. So, for a nutritious dose of protein that’s a bit lower in calories, switch to steak and you’ll have 45g of protein.

Taco Bell XXL Stuffed Steak Burrito

Just edging out Chipotle is Taco Bell’s XXL Stuffed Steak Burrito. This burrito offers 40 grams of protein with 840 calories, 36 grams of fat, and 88 grams of carbs. There was a claim that Taco Bell’s meat is only 35% meat, which is baffling. That’s like saying the chair I’m sitting on is only 68% chair. Despite this, it’s a decent protein option, though you should be mindful of the overall nutritional content.

It can be challenging for bodybuilders to stay on track with their daily protein requirements. I often find myself reaching for protein shakes just to keep up. But I admit, protein shakes work but they get boring real quick. I suggest you add these high-protein fast-food items to your food list for times when you really are too busy prepping your own meals.

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