Eating out on a GLP-1: what to order at 20 restaurant chains

What should I order at each chain?

• Applebee’s5 orders · kids’ plates and grilled chicken saladsTop pick: California Grilled Chicken Salad, 53 g protein in 460 cal
• Arby’s5 orders · sliders and roast beefTop pick: Chicken Tenders (2), kids’ menu, 13 g protein in 160 cal
• Burger King5 orders · small burgers, wraps and grilled chickenTop pick: Flame-Grilled Chicken Sandwich, 35 g protein in 410 cal
• CAVA5 orders · greens bowls and kids’ portionsTop pick: Kids Chicken, 14 g protein in 120 cal
• Chick-fil-A6 orders · grilled nuggets, wraps and sandwichesTop pick: 8-count Grilled Nuggets, 25 g protein in 130 cal
• Chili’s5 orders · sirloin, fajitas and kids’ chickenTop pick: Grilled Chicken Bites (kids’ menu), 30 g protein in 150 cal
• Chipotle6 orders · bowls, salads and tacosTop pick: High Protein Cup with Adobo Chicken, 32 g protein in 180 cal
• Dunkin’5 orders · Wake-Up Wraps, omelet bites and protein lattesTop pick: Protein Iced Latte, small, 10 g protein in 110 cal
• In-N-Out5 orders · Protein Style burgersTop pick: Double-Double, Protein Style, 30 g protein in 460 cal
• Jersey Mike’s4 orders · minis and kid’s subsTop pick: #7 Turkey and Provolone, Mini, no oil blend, 26 g protein in 360 cal
• McDonald’s6 orders · small burgers, nuggets and the Egg McMuffinTop pick: McDouble, 22 g protein in 390 cal
• Olive Garden6 orders · soups, lunch portions and the kids’ menuTop pick: Kids Grilled Chicken with Rotini Pasta & Marinara, 33 g protein in 430 cal
• Panda Express5 orders · grilled chicken and beef entréesTop pick: Grilled Teriyaki Chicken, 38 g protein in 280 cal
• Panera Bread5 orders · half salads and half sandwichesTop pick: Green Goddess Cobb Salad with Chicken, half, 20 g protein in 290 cal
• Smoothie King4 orders · high-protein smoothiesTop pick: Gladiator GLP-1 Chocolate, 45 g protein in 220 cal
• Starbucks6 orders · egg bites, wraps and protein lattesTop pick: Iced Sugar-Free Vanilla Protein Latte, 29 g protein in 200 cal
• Subway5 orders · 6-inch subs and protein pocketsTop pick: 6-inch Fresh Fit Grilled Chicken, 26 g protein in 300 cal
• Sweetgreen5 orders · kids’ meals, scoops and saladsTop pick: Mini Mezze (kids’ meal), 30 g protein in 295 cal
• Taco Bell6 orders · tacos, melts and nuggetsTop pick: Crispy Chicken Nuggets, 5 piece, 26 g protein in 320 cal
• Wendy’s6 orders · Jr. burgers, nuggets and saladsTop pick: Parmesan Caesar Salad, dressing on the side, 31 g protein in 270 cal

How do I order small at any restaurant?

1. Ask for the kids’ size. Many chains list a kids’ meal or kids’ portion. Ask if it is open to adults; it varies by restaurant. Subway, Sweetgreen, CAVA, Applebee’s, Olive Garden and Jersey Mike’s all publish kids’ figures.
2. Order the half. Some menus sell half salads and half sandwiches. Panera does, and says so in its nutrition guide.
3. Box half before you start. Ask for a box with your plate and put half away first. Then the rest is tomorrow’s lunch, not a decision.
4. Skip the combo. Order the sandwich, taco or bowl on its own. Add a side only if you want it.
5. Let a soup or a side be the meal. A cup of soup, a few nuggets or a protein side can be plenty.
6. Look before you leave home. Every chain here has its own nutrition page, linked on its page below. Two minutes there makes ordering at the counter easier.