May 28, 2026·6 min read·NEW
Six Chick-fil-A orders under 500 cal, ranked by protein. The Market Salad with double grilled chicken leads at 54g protein / 380 cal; the 12pc Grilled Nuggets win on ratio (0.190).
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May 28, 2026·6 min read·NEW
The most protein for under $10, ranked by protein per dollar. McDonald's McDouble leads at 8.8g protein per dollar — the cheapest gram of protein in fast food.
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May 28, 2026·7 min read·NEW
What to order at McDonald's on Ozempic, Wegovy, Mounjaro, or Zepbound. The bunless Double Quarter Pounder leads at 44g protein / 340 cal, a 0.129 protein-to-calorie ratio.
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May 28, 2026·6 min read·NEW
Head-to-head on protein per dollar. McDonald's wins on budget (McDouble 8.8g/$); Chick-fil-A wins on clean protein (12pc grilled nuggets, 0.190 ratio). Scored on the PPD Index™.
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May 28, 2026·7 min read·NEW
Fast food orders that fit a diabetic-friendly, low-carb pattern — ranked by net carbs. Subway's Grilled Chicken Bowl leads at 2g carbs / 28g protein / 160 cal.
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May 27, 2026·9 min read·NEW
Five orders meet the 2026 trifecta: 10g+ fiber, 25g+ protein, under 600 cal. Chipotle's Double Chicken Bowl leads at 14g fiber / 75g protein / 580 cal.
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May 27, 2026·8 min read·NEW
BWW Naked Tenders leads dairy-free high-protein at 63g protein / 250 cal with zero dairy by default. Plus modifiable orders, hidden traps, and the allergy vs intolerance distinction.
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May 28, 2026·7 min read·NEW
30-60g carbs + 25-35g protein + low fat for fast digestion 60-90 min before training. Chipotle Chicken Bowl + white rice leads at 580 cal / 50g protein / 55g carbs.
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May 28, 2026·8 min read·NEW
40-70g protein + 50-90g carbs in the 1-2 hr recovery window. Chipotle Double Chicken Bowl leads at 720 cal / 70g protein / 70g carbs. The permissive recovery rule.
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May 28, 2026·7 min read·NEW
20-32g protein under 350 cal without customization gymnastics. IHOP Egg White Veggie Omelette leads at 32g protein / 320 cal. Plus CFA, Subway, Panera, Starbucks, McDonald's.
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May 28, 2026·7 min read·NEW
20-30g plant protein, zero animal products. Chipotle Sofritas Bowl leads at 30g/620 cal. Plus Impossible Whopper, Panera tofu sub, Sweetgreen tofu, Taco Bell vegan Power, Subway Veggie Patty.
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May 28, 2026·7 min read·NEW
25g+ protein with no wheat / barley / rye. Chipotle Double Chicken Bowl leads at 70g/720 cal (naturally GF). Plus BWW Naked Tenders, CFA Grilled, Five Guys bunless, In-N-Out Protein Style, Subway salads.
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May 15, 2026·8 min read
The definition, the five measurable criteria MacroMate uses to score chains, and the rules for making any order macro-friendly.
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March 26, 2026·6 min read
Grilled Chicken Bites at Shake Shack: 32g protein, 240 cal. The data proves fast food doesn't have to wreck your diet.
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March 24, 2026·10 min read
Every major chain ranked S to C tier by protein-to-calorie ratio. BWW Naked Tenders top the list at 63g protein / 250 cal.
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March 24, 2026·12 min read
Three rules, seven modifications, and exact orders at 17+ chains. The only guide you need for eating out on a diet.
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March 24, 2026·9 min read
Verified macros for orders under 10g net carbs at BWW, Subway, Five Guys, Jimmy John's & 10+ chains — ranked by protein per net carb.
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May 14, 2026·10 min read
Outback, Texas Roadhouse, Applebee's, Chili's & 6 more sit-down chains ranked by macro friendliness — with the best cutting, bulking and keto orders at each.
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