Eat well on a GLP-1, wherever you eat out

Data-backed, transparent ordering guides for the chains you actually visit, every item scored the same published way. From Nishi.

40 restaurantsSame transparent methodFrom each chain's published data

Tools

Protein estimatorA rough daily protein range How we score GLP-1 fitOur rubric, published in full

Guides & comparisons

Cross-chain picks and head-to-heads, all scored the same published way.

Highest-protein ordersThe most protein per calorie, across chains Chick-fil-A vs PopeyesHead-to-head, same published scoring Jersey Mike's vs Jimmy John'sHead-to-head, same published scoring Chopt vs sweetgreenHead-to-head, same published scoring

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The most-visited guides. The same scoring underneath every one.

Sandwiches

Arby'sOrder a Classic Roast Beef or a couple of roast beef sliders, keep it to the Classic size rather than the Double or Half Pound, skip the cheesesteaks and crispy chicken, and watch the sodium.

Chicken

BojanglesOrder the grilled chicken, not the battered kind: a grilled chicken salad is 360 calories and 40 g of protein, lean on Bo's Chicken Tenders when you want protein, and skip the filet biscuit, the mac 'n cheese, and the rice bowl where the sodium piles up.

Bowls

CAVABuild a bowl on greens or lentils with grilled chicken or harissa honey chicken, load the veggies, and go easy on the pita, falafel, and creamy dips.

All restaurant guides

Type

Goal

Vegetarian shows chains with a meat-free order that hits the protein bar. vegan marks fully plant-based; the rest use dairy or egg for the protein.

Arby'sSandwichesOrder a Classic Roast Beef or a couple of roast beef sliders, keep it to the Classic size rather than the Double or Half Pound, skip the cheesesteaks and crispy chicken, and watch the sodium.

BojanglesChickenOrder the grilled chicken, not the battered kind: a grilled chicken salad is 360 calories and 40 g of protein, lean on Bo's Chicken Tenders when you want protein, and skip the filet biscuit, the mac 'n cheese, and the rice bowl where the sodium piles up.

CAVABowlsveganBuild a bowl on greens or lentils with grilled chicken or harissa honey chicken, load the veggies, and go easy on the pita, falafel, and creamy dips.Chick-fil-AChickenOrder the grilled nuggets or a grilled chicken sandwich, skip the fried filets, and get any salad dressing on the side.ChipotleBowlsveganOrder a chicken bowl with double chicken, fajita veggies, fresh tomato salsa, a light scoop of brown rice, and romaine.ChoptSaladsOrder a salad or warm bowl with grilled chicken, roasted turkey, or steak, swap cauliflower rice for brown rice on a bowl, and finish with one portion of a light dressing like lemon tahini or Mexican goddess.Church's Texas ChickenChickenOrder the bone-in Original pieces over the sandwiches, lead with the leg or a couple of Texas Tenders, choose Original instead of Spicy to keep the sodium down, and skip the biscuit, the mashed potatoes, the fries, and the apple pie.Cook OutBurgersOrder a Char-Grilled Hamburger plain or with mustard, ketchup, and onion, skip the loaded Cook Out Style and Out West Style toppings, size it Regular or Huge for the protein, and keep the trays, sides, and hand-dipped shakes as the treat.

Del TacoMexicanOrder fresh-grilled chicken or carne asada steak street tacos, or a grilled chicken taco salad with fresh guac, and skip the Epic burritos, loaded fries, and shakes.Domino'sPizzaOrder a thin crust, hold it to two or three slices, load the veggies and a lean protein like grilled chicken or ham, and add a side salad instead of a second pizza.Dunkin'Coffee & CafeLead with a wake-up wrap or an egg-and-cheese on an English muffin, pair it with a Protein Latte or black coffee, and skip the donuts, muffins, and frozen drinks.

El Pollo LocoChickenLead with the flame-grilled chicken breast or a chicken salad, add pinto beans and broccoli, and go easy on the rice, tortillas, and creamy dressings.

Firehouse SubsSandwichesOrder any sub as a salad (no bread), pick a lean meat like smoked turkey or roast beef, load the veggies, and keep it to one sauce.First WatchBreakfastOrder a power bowl, a frittata, a benedict, or the Healthy Turkey, add eggs or a turkey-sausage side if you want more protein, and save the pancakes, French toast, and hashes for a treat.Five GuysBurgersOrder a Little (single-patty) burger, take it bunless or lettuce-wrapped, add cheese if you want it, and skip the fries and the shake.Freddy'sBurgersGet a Grilled Chicken Bowl or a Steakburger Bowl with the dressing on the side, or order a steakburger No Cheese, and save the shoestring fries and the frozen-custard concrete for the treat.

Habit Burger GrillBurgersOrder the Ahi Tuna filet (130 calories for 28 g of protein) or a Grilled Chicken Sandwich, ask for any Charburger as a Lettuce Wrap to cut the carbs, add a side salad, and keep the fries, tempura green beans, and shakes small.

In-N-OutBurgersOrder it Protein Style (bun swapped for lettuce), ask for mustard and ketchup instead of spread, and keep the fries and shake as the treat they are.

Jersey Mike'sSandwichesOrder any sub "in a tub" (no bread), pick a lean protein like roast beef or turkey, get it Mike's Way, and ask for light oil.Jimmy John'sSandwichesOrder any sandwich as an Unwich (lettuce wrap, no bread), pick a lean protein like turkey, roast beef, or chicken, load the free veggies, and go easy on the mayo and the fatty Italian meats.

KrystalBurgersGet the Low Carb Scrambler with Bacon for the protein, or hold to one or two cheese Krystals as a small bite, and let the combos, tots, and patty melts be the treat.

Little CaesarsPizzaOrder thin crust to cut the carbs, hold it to one or two slices, top it with smoky ham and the veggies rather than the meat stacks, and add oven-roasted Caesar Wings for the protein instead of the cheese breads.

Moe's Southwest GrillMexicanveganOrder a burrito bowl or salad, pick white meat chicken or adobo chicken, add black beans and grilled onions and peppers, top with fresh pico or salsa, and go easy on queso, guac, cheese, sour cream, chips, and the tortilla.

Noodles & CompanyAsianveganOrder a salad or the chicken noodle soup, or get a Small noodle bowl and add grilled chicken so protein keeps up with the carbs.

Olive GardenSit-downOrder the Herb-Grilled Salmon or a grilled chicken plate, start with minestrone and the house salad, and treat the breadsticks, alfredo pastas, and fried apps as the splurge they are.

PaneraCoffee & CafeLead with a whole or half chicken salad, or a Market Bowl with chicken, or a broth-based soup, load the veggies, and skip the bread bowl, mac, and bagels.Papa John'sPizzaOrder a thin crust, hold it to two or three slices, load the veggies and a lean protein like grilled chicken, go light on the cheese, and skip the wings-and-Papadia sides that carry the sodium.PopeyesChickenOrder the Blackened Tenders (they are grilled, not fried), pick the 3 or 5 piece, keep the sauces on the side, and skip the fries, the biscuit, and the sugary sauced wings.Portillo'sSandwichesOrder the Char-Broiled Chicken (a plain breast is 130 calories for 21 g of protein), or a Classic Beef Bowl to get the Italian beef without the bread, add a Side Garden Salad, and save the cheese fries, cake shakes, and the big combos for a treat.

QdobaBowlsveganBuild a bowl on romaine or light cilantro-lime rice with grilled adobo chicken or grilled steak, add black beans and fajita veggies, top with fresh salsa, and go easy on queso, cheese, sour cream, and the tortilla.

Raising Cane'sChickenOrder chicken fingers by the count, skip the Texas toast, crinkle-cut fries, and Cane's sauce, and drink water or unsweet tea instead of the sweet tea or lemonade.Rubio's Coastal GrillMexicanLead with grilled fish or shrimp: order grilled salmon, mahi mahi, or shrimp tacos, or start with a salad and add a grilled protein, and go easy on the beer-battered fish, chips, and quesadilla.

Shake ShackBurgersKeep it to a single burger or the chicken shack, skip the double and the loaded stacks, and pass on the fries and shake.Sonic Drive-InBurgersOrder a junior-size burger or a 3-piece Crispy Tenders, add grilled onions, jalapenos, or hatch green chiles instead of extra bacon and cheese, and skip the slush, shake, tots, and Sonic Blast.StarbucksCoffee & CafeStart with egg bites, a protein box, or an egg-white sandwich, and make the drink an unsweetened coffee or a sugar-free protein latte.SubwaySandwichesOrder it as a protein bowl or salad, pick grilled chicken, turkey, or roast beef, and load the veggies.sweetgreenSaladsBuild on greens with herb roasted chicken or salmon, add a scoop of grain if you want it, and keep the dressing to one ladle.

Tim HortonsCoffee & CafeLead with an egg-white wrap or a chicken wrap for the protein, pair it with an Original Blend coffee, an Americano, or a plain latte, and skip the Iced Capp, French Vanilla, and the donut case.

Wendy'sBurgersStart with a Jr. or single-patty burger like the Double Stack or Dave's Single, skip the bacon-stacked doubles and triples, pair it with a small chili or a plain baked potato instead of fries, and go easy on the sodium.WingstopChickenOrder classic (bone-in) wings plain or in a dry rub, pick a 6 or 10 count, add veggie sticks, and skip the fries, the loaded sandwich, and the creamy dips.