Small Portion Wins

When fullness hits early, smaller portions reduce discomfort while keeping protein meaningful. Kids meals, half bowls, and simple plates often work best.

Nutrition values are best-effort estimates and can vary by location.

3 rules for this topic

1Choose smaller base portions and eat slowly.
2Keep protein in every meal even when portions are reduced.
3Save extras instead of pushing through fullness.

Top picks across restaurants

Chipotle

Double Chicken Burrito Bowl

70g protein · 560 cal · 21g fat

Burrito bowl with double chicken, black beans, fajita veggies, fresh tomato salsa, and romaine. Skip rice, cheese, and sour cream.

Full order →Chipotle lens

Chick-fil-A

Grilled Filet plus 12ct Grilled Nuggets

67g protein · 450 cal · 14g fat

Order a grilled chicken sandwich with no bun and add a 12-count grilled nuggets. Pair with fruit cup.

Full order →Chick-fil-A lens

Sweetgreen

Shroomami with Added Chicken

49g protein · 620 cal · 28g fat

Order Shroomami and add blackened chicken, request half wild rice.

Full order →Sweetgreen lens

Subway

Double Turkey Chopped Salad

48g protein · 350 cal · 10g fat

Protein bowl with double turkey, all non-starchy veggies, vinegar, and mustard. No croutons.

Full order →Subway lens

Panera Bread

Half Caesar with Extra Chicken

45g protein · 470 cal · 24g fat

Order half Caesar salad and add extra grilled chicken. Dressing on the side.

Full order →Panera Bread lens

Chipotle

Chicken Fresh Bowl

44g protein · 470 cal · 17g fat

Bowl with chicken, white rice, black beans, pico de gallo, roasted chili-corn salsa, and extra lettuce.

Full order →Chipotle lens

Subway

Rotisserie Chicken Wrap

44g protein · 490 cal · 18g fat

Spinach wrap with rotisserie chicken, spinach, cucumber, tomato, onions, and light chipotle sauce.

Full order →Subway lens

Popeyes

5pc Blackened Tenders

43g protein · 280 cal · 11g fat

5 piece blackened tenders (non-breaded) with green beans or red beans and rice (no rice).

Full order →Popeyes lens

Wingstop

Classic Wings (6pc, Plain)

42g protein · 420 cal · 28g fat

6 piece classic wings, plain, with celery sticks.

Full order →Wingstop lens

Wingstop

Classic Wings (6pc, Lemon Pepper)

42g protein · 430 cal · 29g fat

6 piece classic wings, lemon pepper dry rub, with celery sticks.

Full order →Wingstop lens

Panda Express

Grilled Teriyaki Chicken Plate

42g protein · 480 cal · 20g fat

Plate with grilled teriyaki chicken, super greens, and mixed veggies. Ask for light sauce.

Full order →Panda Express lens

QDOBA

Chicken Taco Salad

42g protein · 500 cal · 24g fat

Taco salad with grilled chicken, fajita veggies, pico, salsa verde, and romaine. Skip shell.

Full order →QDOBA lens

Sweetgreen

Harvest Bowl Leaned Out

41g protein · 560 cal · 22g fat

Harvest bowl with extra chicken, half sweet potato, no almonds, dressing on side.

Full order →Sweetgreen lens

Chick-fil-A

12ct Grilled Nuggets with Side Salad

40g protein · 320 cal · 12g fat

Order 12-count grilled nuggets with side salad and light italian dressing.

Full order →Chick-fil-A lens

Wendy's

Grilled Chicken Sandwich Combo

39g protein · 470 cal · 16g fat

Grilled chicken sandwich, no mayo, with side chili instead of fries.

Full order →Wendy's lens

CAVA

Custom Steak & Greens (Low Fat)

38g protein · 420 cal · 15g fat

Supergreens base, grilled steak, pickled onions, tomato-cucumber, and yogurt dill dressing on the side.

Full order →CAVA lens

Jersey Mike's

Sub in a Tub: Roast Beef

34g protein · 300 cal · 14g fat

Regular #6 Roast Beef & Provolone as a 'Sub in a Tub' (salad bowl).

Full order →Jersey Mike's lens