Under 400 Calories

Use this lens when appetite is low and you need lighter defaults without guessing macros. Prioritize lean protein and simple builds that avoid hidden calories.

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

3 rules for this topic

1Start with orders at or below 400 calories and at least 20g protein.
2Skip calorie-dense add-ons first: creamy sauces, cheese, and fries.
3Use half portions when appetite drops after the first few bites.

Top picks across restaurants

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

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

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

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

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

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

QDOBA

Chicken Mini Bowl

33g protein · 390 cal · 14g fat

Small bowl with chicken, brown rice, fajita veggies, salsa fresca, and lettuce.

Full order →QDOBA lens

Chipotle

Chicken Kids Build-Your-Own Plate

32g protein · 390 cal · 13g fat

Kids build-your-own with chicken, black beans, fajita veggies, and mild salsa. Skip chips and soda.

Full order →Chipotle lens

Shake Shack

Chicken Shack (No Bun/Mayo)

31g protein · 380 cal · 22g fat

Chicken Shack, lettuce wrap instead of bun, no herb mayo.

Full order →Shake Shack lens

Starbucks

Egg White Bites plus Turkey Bacon

27g protein · 330 cal · 19g fat

Order egg white and roasted red pepper bites with turkey bacon sandwich, remove top bun.

Full order →Starbucks lens

Wendy's

Kids Grilled Nugget Style Meal

27g protein · 360 cal · 15g fat

4-piece nuggets, apple bites, water, and add side chili if still hungry.

Full order →Wendy's lens

Popeyes

3pc Blackened Tenders

26g protein · 170 cal · 7g fat

3 piece blackened tenders (non-breaded) with green beans.

Full order →Popeyes lens

Jersey Mike's

Sub in a Tub: Turkey

26g protein · 280 cal · 16g fat

Regular #7 Turkey Breast & Provolone as a 'Sub in a Tub' (salad bowl instead of bread). Optional light dressing.

Full order →Jersey Mike's lens

Panera Bread

Kids Turkey Sandwich and Fruit

26g protein · 380 cal · 13g fat

Kids turkey sandwich on whole grain with fruit cup and water.

Full order →Panera Bread lens

Burger King

Royal Crispy Chicken (No Bun/Mayo)

25g protein · 310 cal · 19g fat

Royal Crispy Chicken, no bun, no mayo, add lettuce and tomato. Request as a lettuce wrap if available.

Full order →Burger King lens

Jack in the Box

Chicken Fajita Pita

24g protein · 330 cal · 11g fat

Chicken Fajita Pita. A solid balanced option.

Full order →Jack in the Box lens

Starbucks

Turkey Pesto Panini Half Portion

24g protein · 390 cal · 18g fat

Order turkey pesto panini and eat half with a side of egg white bites.