In this guide:
Why Pei Wei Works for Macro Trackers
Pei Wei is a fast-casual Asian chain known for wok-fresh dishes and customizable bowls. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 9 optimized Pei Wei builds — including the Grilled Bourbon Chicken (Modified for Cutting) at 460 cal / 54g protein for cutting and the Chicken Lo Mein at 1,170 cal / 70g protein for bulking.
The key at Pei Wei is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best Pei Wei Orders for Cutting
The Grilled Bourbon Chicken (Modified for Cutting) is the top pick when you are in a caloric deficit at Pei Wei. At 460 calories with 54g protein, the protein-to-calorie ratio of 0.117 puts it among the most efficient cuts on the menu. The instructions: Ask for grilled chicken, no sauce, extra chicken, sub steamed broccoli for rice This is the build to memorize for deficit days.
Grilled Bourbon Chicken (Modified for Cutting)
Ask for grilled chicken, no sauce, extra chicken, sub steamed broccoli for rice
When cutting, the goal is maximum protein per calorie consumed. The Grilled Bourbon Chicken (Modified for Cutting) delivers 54g of protein for just 460 calories, leaving plenty of room in your daily budget for other meals. With only 20g of carbs and 14g of fat, the macro split is clean for a deficit.
MacroMate has 1 Cutting build at Pei Wei — Grilled Bourbon Chicken (Modified for Cutting) at 460 cal / 54g protein. Download the app to see it.
Best Pei Wei Orders for Bulking
For a caloric surplus at Pei Wei, the Chicken Lo Mein is the anchor build. At 1,170 calories with 70g protein, it delivers serious mass-building fuel in a single order. Order guidance: No changes
Chicken Lo Mein
No changes
Bulking at Pei Wei is about hitting high calories with enough protein to support muscle growth. The Chicken Lo Mein at 1,170 cal / 70g protein achieves both. The 42g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 2 more Pei Wei Bulking builds — ranging from 636 to 666 calories. See all 3 Bulking builds ranked in the app.
Best Pei Wei Orders for Maintenance
Maintenance is about consistency, and the Thai Coconut Curry Chicken at Pei Wei is built for it. At 640 calories with 54g protein, it hits a balanced macro profile you can order on autopilot. No changes
Thai Coconut Curry Chicken
No changes
The Thai Coconut Curry Chicken gives you 54g of protein at 640 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 42g carbs and 8g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 more Pei Wei Maintenance build — the Asian Chopped Chicken Salad at 400 cal / 32g protein. See all 2 Maintenance builds in the app.
Best Pei Wei Orders for Keto
Keto at Pei Wei means finding items with minimal carbs and solid protein. The Beef & Broccoli (Modified for Keto) delivers with just 13g of carbs and 33g protein at 470 calories. Order tip: No rice/noodles, double beef and broccoli That carb count keeps you in ketosis while the 29g of fat maintains the keto macro split.
Beef & Broccoli (Modified for Keto)
No rice/noodles, double beef and broccoli
The Beef & Broccoli (Modified for Keto) is genuinely keto-compatible at Pei Wei. Under 13g of net carbs with 33g protein means no need for creative substitutions — just order it as directed and you are covered for the day's fat and protein targets.
MacroMate has 1 Keto build at Pei Wei — Beef & Broccoli (Modified for Keto) at 470 cal / 33g protein. Download the app to see it.
Pei Wei Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Pei Wei regardless of which build you choose.
Prioritize the Grilled Bourbon Chicken (Modified for Cutting) for protein efficiency. At 460 cal with 54g protein, the protein-to-calorie ratio of 0.117 is one of the best on the Pei Wei menu. Ask for grilled chicken, no sauce, extra chicken, sub steamed broccoli for rice
Watch the add-ons. At Pei Wei, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
For keto, the Beef & Broccoli (Modified for Keto) is your go-to. Only 13g of carbs with 33g protein. No rice/noodles, double beef and broccoli
What to Always Avoid at Pei Wei
Not every item at Pei Wei is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the Thai Coconut Curry Chicken (640 cal). At 640 calories with 54g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Mongolian Chicken (610 cal). At 610 calories with 39g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Pei Wei, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Pei Wei vs. Panda Express for Macros
Both Pei Wei and Panda Express are solid choices for macro tracking, but they have different strengths depending on your goal.
Pei Wei for cutting: The Grilled Bourbon Chicken (Modified for Cutting) at 460 cal / 54g protein is a strong deficit option. Compare that to what Panda Express offers — check the Panda Express macro hacks guide to see how they stack up side by side.
Pei Wei for bulking: The Chicken Lo Mein at 1,170 cal / 70g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Pei Wei anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 9 Pei Wei builds and a full Panda Express breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 9 Pei Wei builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, how MacroMate compares to MyFitnessPal, and how to hit your macros eating out.
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