Food With High Protein And Calories

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The key to a healthy diet is protein. Healthy diets should have high amounts of protein and calories, and this blog is here to help you achieve your health goals. Whether you’re trying to lose weight or gain weight, eat purely organic or prefer raw food, this blog provides practical ideas to help you on your journey.

Food With High Protein And Calories

high protein fast food mcdonalds mcdouble
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MCDONALD’S

1. MCDONALD’S MCDOUBLE

Per serving: 400 calories, 20g fat, 33g carbs, 2g fiber, 7g sugar, and 22g protein

We get it: Sometimes a salad just won’t cut it. Luckily, McDonald’s McDouble, (aka two beef patties, American cheese, pickles, ketchup, onion, and mustard) is relatively low in calories and carbs considering the amount of protein it offers. If you want, you can nix the cheese and lose 50 calories and 4 grams of fat.

high protein fast food arbys roast chicken entree salad
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ARBY’S

2. ARBY’S ROAST CHICKEN ENTRÉE SALAD

Per serving: 250 calories, 14g fat, 8g carbs, 3g fiber, 4g sugar, and 25g protein

high protein fast food chick fil a lemon kale salad
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CHICK-FIL-A

3. CHICK-FIL-A LEMON KALE CAESAR

Per serving: 470 calories, 24g fat, 22g carbs, 0g fiber, 8g sugar, and 43g protein

Another high-protein salad option is Chick-Fil-A’s rendition of a kale Caesar. Shaved Parmesan, panko breadcrumbs, and fresh lemon wedges make it feel very 2021.

high protein fast food wendys apple pecan salad
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WENDY’S

4. WENDY’S APPLE PECAN SALAD

Per serving: 460 calories, 23g fat, 26g carbs, 5g fiber, 18g sugar, and 39g protein

The combination of apples, dried cranberries, roasted pecans and crumbled blue cheese feels a little bit ’90s and we are so into it. Go easy on the dressing if you want to keep the amount of sugar to a minimum.

high protein fast food chipotle salad with chicken
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CHIPOTLE

5. CHIPOTLE SALAD WITH CHICKEN, FAJITA VEGETABLES, AND ROASTED CHILI-CORN SALSA

Per serving: 295 calories, 8.5g fat, 24g carbs, 6g fiber, 7g sugar, and 37g protein

TBH, Chipotle’s menu is all about mixing and matching, so it’s one of the easiest restaurants to find a healthy option. But to make it even simpler, we suggest swapping your usual burrito bowl for a salad (no rice equals fewer carbs) and adding the just-sweet-enough corn salsa in place of the dressing.

high protein fast food shake shack
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Food With Healthy Calories

The following charts present snack ideas and calorie counts.

Snacks with 100 to 250 calories include:

SnackNumber of calories
Apple slices and 2 tbsp. caramel dip200
1/4 block tofu and 1 tbsp. butter or olive oil for sautéing200
Edamame (1 cup) and 1 tbsp. olive oil200
Hummus (2 oz.) and serving of crackers200
Tortilla chips and salsa and 2 tbsp. sour cream or 2 oz. silken tofu200
1/2 cup Jello® and 2 tbsp. whipped cream100-150
Roasted chickpeas (1/2 cup) and salt and pepper150
1/2 avocado on 1 slice toast250
McDonald’s 4-piece chicken nuggets150
McDonald’s small low-fat ice cream cone150
Medium Chai latte made with soy milk240
1 frozen waffle with 1 tbsp. butter and 1 tbsp. syrup250
English muffin and 1 tbsp. nut butter250
Zucchini or pumpkin bread slice and 2 oz. cream cheese or honey250
1 egg baked in 1/2 avocado250
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Snack ideas with 300 to 400 calories include:

SnackNumber of
Calories
6 oz. container sweetened yogurt and 1/2 cup granola300
1/2 cup Greek yogurt with 1 tbsp. honey and 1 tbsp. chopped nuts/seeds/dried fruit/chia or flax300
1/2 cup rice/noodles with 1 tbsp. butter/olive oil and 1 tbsp. Parmesan cheese300
1 sliced apple or banana with
2 tbsp. peanut butter and chocolate chips
300
3 chocolate chip cookies and
1 cup chocolate milk
300
Plain bagel and 2 tbsp. cream cheese300-400
1 chicken drumstick and 1/2 cup mashed potato400
1 envelope instant oatmeal cooked with 1/2 cup 2% milk, topped with 1 tbsp. brown sugar, 1 tbsp. butter, and 1 tbsp. raisins350
1 one-half ounce chocolate bar (milk or dark) and 1/4 cup of almonds400
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Snack ideas with 500 to 700 calories include:

SnackNumber of calories
1/2 cup tuna or egg salad sandwich and 1 cup 2% milk600-700
1/2 cup trail mix and 8 oz. juice520
2 tbsp. peanut or almond butter, 1 banana, 1 cup chocolate milk, and 1 scoop protein powder (blended shake)650
Grilled cheese sandwich or quesadilla: 2 slices bread or tortilla, 2 slices cheese, and 2 tbsp. butter650
Snack wrap: 1 flour tortilla, 2 slices ham, 2 slices cheese, 1 tbsp. mayonnaise, and 1 cup chocolate milk700
Pita bread spread with 1/4 cup hummus, stuffed with sliced avocado, olives, tomatoes, and 1 cup chocolate soy milk500-600
Large bakery blueberry muffin and 1 medium vanilla latte500-700
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Condiments and ‘extras’ to increase calories:

“Extras”Calories
1 tbsp. jam, jelly, marmalade, apple butter, maple syrup, chocolate syrup, honey, agave nectar, sugar, cream cheese50-60
2 tbsp. hummus, guacamole50-60
1 slice of bacon50-60
8-10 olives50-60
1 tbsp. butter, margarine, vegetable oils (canola, olive, etc.) peanut butter, almond butter, tahini, mayonnaise, and sour cream100
¼ cup shredded cheese, raisins or other dried fruit, croutons100
¼ cup nuts or trail mix, pumpkin, or sunflower seeds200
1 dark or milk chocolate bar200
1/2 cup granola200
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