The Healthiest High-Protein Fast Food Options for Busy Moms: Sonic, Taco Bell, McDonald's, and Arby's
Introduction
Let’s face it—life can get hectic, especially when you're a working mom trying to juggle family, career, and staying fit. When you're short on time, fast food can be a convenient option, but it doesn’t have to derail your nutrition goals. If you’re focused on building muscle, losing weight, or maintaining your fitness, you can still make smart, high-protein choices at fast food restaurants.
In this blog, we’ll highlight the healthiest high-protein menu options at Sonic, Taco Bell, McDonald’s, and Arby’s. Each option also includes the full macronutrient breakdown (calories, protein, fat, and carbs) and a MyFitnessPal entry to make tracking even easier.
Sonic: High-Protein Picks
At Sonic, it’s easy to choose items that are filling and protein-packed without adding unnecessary calories. Here are the best options:
Grilled Chicken Wrap
This wrap includes grilled chicken, lettuce, and tomato, all wrapped up in a flour tortilla. To keep it even healthier, opt for mustard instead of calorie-laden sauces.
Calories: ~440 | Protein: ~28g | Fat: ~15g | Carbs: ~42g
MyFitnessPal Entry: Sonic - Grilled Chicken WrapJr. Deluxe Burger (No Mayo)
A smaller yet satisfying burger made with a beef patty, lettuce, and tomato. Skip the mayo to save calories and fat, and you still get a decent amount of protein.
Calories: ~340 | Protein: ~16g | Fat: ~18g | Carbs: ~29g
MyFitnessPal Entry: Sonic - Jr. Deluxe Burger, No MayoGrilled Chicken Sandwich (Without Mayo)
A simple but effective choice for protein. Grilled chicken breast provides lean protein, while lettuce and tomato add some freshness. Hold the mayo to keep it on the lighter side.
Calories: ~430 | Protein: ~32g | Fat: ~16g | Carbs: ~42g
MyFitnessPal Entry: Sonic - Grilled Chicken Sandwich, No Mayo
Taco Bell: High-Protein and Healthy
Taco Bell offers several customizable options that can fit into a high-protein diet without extra fat or carbs:
Power Menu Bowl (Chicken or Steak, No Cheese/Sour Cream)
This is one of Taco Bell’s best protein options. It comes with grilled chicken or steak, black beans, guacamole, and pico de gallo. Ask for no cheese or sour cream to keep it healthy.
Calories: ~400 (Chicken), ~450 (Steak) | Protein: ~26g-27g | Fat: ~13g-16g | Carbs: ~40g-42g
MyFitnessPal Entry: Taco Bell - Power Menu Bowl, Chicken/Steak, No Cheese or Sour CreamGrilled Chicken Soft Taco
Light yet packed with protein, this soft taco is a simple, tasty way to fuel up. Skip the cheese and load up on lettuce and salsa for a fresh, healthy bite.
Calories: ~170 | Protein: ~12g | Fat: ~6g | Carbs: ~16g
MyFitnessPal Entry: Taco Bell - Grilled Chicken Soft TacoBeefy 5-Layer Burrito (No Sour Cream or Cheese)
If you're craving something more substantial, ask for this burrito without the extra cheese and sour cream. It’ll give you the protein you need without the unnecessary calories.
Calories: ~440 | Protein: ~18g | Fat: ~16g | Carbs: ~51g
MyFitnessPal Entry: Taco Bell - Beefy 5-Layer Burrito, No Sour Cream or Cheese
McDonald’s: Protein-Packed Choices
McDonald’s can be a great option when you know what to look for. Here are the best high-protein items that won’t wreck your goals:
Grilled Chicken Sandwich (Without Mayo)
This sandwich features a grilled chicken breast, which is a lean source of protein. Make it healthier by ditching the mayo and opting for mustard instead.
Calories: ~380 | Protein: ~33g | Fat: ~7g | Carbs: ~44g
MyFitnessPal Entry: McDonald’s - Grilled Chicken Sandwich, No MayoEgg McMuffin
A breakfast classic that’s surprisingly high in protein. It comes with egg and Canadian bacon, both lean protein sources. For an extra boost, ask for an additional egg or extra Canadian bacon.
Calories: ~300 | Protein: ~17g | Fat: ~13g | Carbs: ~29g
MyFitnessPal Entry: McDonald’s - Egg McMuffinDouble Cheeseburger (No Bun)
For a lower-carb, high-protein option, order the double cheeseburger and skip the bun. You’ll still get plenty of protein, and you can add lettuce and tomatoes for extra nutrients.
Calories: ~280 | Protein: ~25g | Fat: ~20g | Carbs: ~4g
MyFitnessPal Entry: McDonald’s - Double Cheeseburger, No Bun
Arby’s: Protein-Packed Meals
Arby’s is known for its hearty sandwiches, but there are still high-protein, healthy choices that fit your fitness goals:
Roast Turkey Farmhouse Salad
This salad is loaded with roasted turkey, bacon, and cheese atop mixed greens. To keep it light, go for a lower-calorie dressing like balsamic vinaigrette.
Calories: ~230 | Protein: ~23g | Fat: ~13g | Carbs: ~9g
MyFitnessPal Entry: Arby’s - Roast Turkey Farmhouse SaladRoast Beef Classic (No Bun or Sauce)
Arby’s famous roast beef sandwich is a great high-protein choice. To keep it lower in carbs, skip the bun and sauce, and enjoy the beef and veggies.
Calories: ~180 | Protein: ~23g | Fat: ~7g | Carbs: ~1g
MyFitnessPal Entry: Arby’s - Roast Beef Classic, No Bun or SauceGreek Gyro (Roast Turkey or Chicken, No Sauce or Pita)
The gyro is packed with protein, especially when you opt for roast turkey or chicken. Ask for no sauce or wrap it in lettuce instead of the pita for a lighter option.
Calories: ~350 | Protein: ~30g | Fat: ~19g | Carbs: ~11g
MyFitnessPal Entry: Arby’s - Greek Gyro, Roast Turkey or Chicken, No Sauce or Pita
Final Thoughts: Staying High-Protein at Fast Food Restaurants
When you’re on the go, finding healthy and high-protein options can be challenging, but it’s far from impossible. The key is making simple modifications like skipping sauces, reducing cheese, or opting for grilled proteins over fried. Whether you're grabbing a quick bite after a busy workday or need to refuel post-workout, these options at Sonic, Taco Bell, McDonald’s, and Arby’s offer a balance of convenience and nutrition.
Fast food doesn’t have to throw off your fitness or nutrition goals. By making mindful choices, paying attention to the macros, and tracking meals through MyFitnessPal, you can enjoy the convenience of quick meals while still hitting your protein targets and keeping your health on track.