In this guide:
- Why Tender Greens Works for Macro Trackers
- Best Tender Greens Orders for Cutting
- Best Tender Greens Orders for Bulking
- Best Tender Greens Orders for Maintenance
- Best Tender Greens Orders for Keto
- Tender Greens Ordering Hacks That Matter
- What to Always Avoid at Tender Greens
- Tender Greens vs. Sweetgreen for Macros
Why Tender Greens Works for Macro Trackers
Tender Greens is a fast-casual chain known for salads, grain bowls, and grilled proteins. 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 17 optimized Tender Greens builds — including the Double Grilled Shrimp & Greens (no side) at 454 cal / 72g protein for cutting and the Country-Style Fried Chicken Plate with Baby Greens & Seasoned Fries at 769 cal / 46g protein for bulking.
The key at Tender Greens 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 Tender Greens Orders for Cutting
The Double Grilled Shrimp & Greens (no side) is the top pick when you are in a caloric deficit at Tender Greens. At 454 calories with 72g protein, the protein-to-calorie ratio of 0.159 puts it among the most efficient cuts on the menu. The instructions: Order two portions of grilled shrimp with baby greens and skip the side entirely to maximize the protein-to-calorie ratio This is the build to memorize for deficit days.
Double Grilled Shrimp & Greens (no side)
Order two portions of grilled shrimp with baby greens and skip the side entirely to maximize the protein-to-calorie ratio
When cutting, the goal is maximum protein per calorie consumed. The Double Grilled Shrimp & Greens (no side) delivers 72g of protein for just 454 calories, leaving plenty of room in your daily budget for other meals. With only 7g of carbs and 15g of fat, the macro split is clean for a deficit.
MacroMate has 2 more Tender Greens Cutting builds — ranging from 520 to 605 calories. See all 3 Cutting builds ranked in the app.
Best Tender Greens Orders for Bulking
For a caloric surplus at Tender Greens, the Country-Style Fried Chicken Plate with Baby Greens & Seasoned Fries is the anchor build. At 769 calories with 46g protein, it delivers serious mass-building fuel in a single order. Order guidance: Order as-is.
Country-Style Fried Chicken Plate with Baby Greens & Seasoned Fries
Order as-is.
Bulking at Tender Greens is about hitting high calories with enough protein to support muscle growth. The Country-Style Fried Chicken Plate with Baby Greens & Seasoned Fries at 769 cal / 46g protein achieves both. The 37g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 3 more Tender Greens Bulking builds — ranging from 572 to 730 calories. See all 4 Bulking builds ranked in the app.
Best Tender Greens Orders for Maintenance
Maintenance is about consistency, and the Salt & Pepper Chicken Plate with Baby Greens & Seasonal Vegetables at Tender Greens is built for it. At 499 calories with 42g protein, it hits a balanced macro profile you can order on autopilot. Order as-is.
Salt & Pepper Chicken Plate with Baby Greens & Seasonal Vegetables
Order as-is.
The Salt & Pepper Chicken Plate with Baby Greens & Seasonal Vegetables gives you 42g of protein at 499 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 19g carbs and 27g fat round out a nutritionally balanced fast food meal.
MacroMate has 3 more Tender Greens Maintenance builds — ranging from 459 to 503 calories. See all 4 Maintenance builds ranked in the app.
Best Tender Greens Orders for Keto
Keto at Tender Greens means finding items with minimal carbs and solid protein. The Grilled Salmon & Baby Greens (no side) delivers with just 7g of carbs and 35g protein at 453 calories. Order tip: Order as-is. That carb count keeps you in ketosis while the 32g of fat maintains the keto macro split.
Grilled Salmon & Baby Greens (no side)
Order as-is.
The Grilled Salmon & Baby Greens (no side) is genuinely keto-compatible at Tender Greens. Under 7g of net carbs with 35g 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 3 more Tender Greens Keto builds — ranging from 308 to 348 calories. See all 4 Keto builds ranked in the app.
Tender Greens Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Tender Greens regardless of which build you choose.
Prioritize the Double Grilled Shrimp & Greens (no side) for protein efficiency. At 454 cal with 72g protein, the protein-to-calorie ratio of 0.159 is one of the best on the Tender Greens menu. Order two portions of grilled shrimp with baby greens and skip the side entirely to maximize the protein-to-calorie ratio
The Grilled Shrimp & Baby Greens (no side) is your low-calorie anchor. At just 308 calories with 38g protein, this is the order when you are tight on your daily budget. Order as-is.
Watch the add-ons. At Tender Greens, 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 Grilled Salmon & Baby Greens (no side) is your go-to. Only 7g of carbs with 35g protein. Order as directed.
What to Always Avoid at Tender Greens
Not every item at Tender Greens 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 Double Grilled Shrimp Plate with Baby Greens & Seasonal Vegetables (605 cal). At 605 calories with 75g 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 Double Seared Tuna & Greens (no side) (520 cal). At 520 calories with 68g 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 Tender Greens, 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.
Tender Greens vs. Sweetgreen for Macros
Both Tender Greens and Sweetgreen are solid choices for macro tracking, but they have different strengths depending on your goal.
Tender Greens for cutting: The Double Grilled Shrimp & Greens (no side) at 454 cal / 72g protein is a strong deficit option. Compare that to what Sweetgreen offers — check the Sweetgreen macro hacks guide to see how they stack up side by side.
Tender Greens for bulking: The Country-Style Fried Chicken Plate with Baby Greens & Seasoned Fries at 769 cal / 46g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Tender Greens anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 17 Tender Greens builds and a full Sweetgreen breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 17 Tender Greens 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.
Related Posts
The 15 Best High-Protein Fast Food Orders in 2026
The best high-protein orders across popular fast food chains, with exact macros and pro tips for each.
Read more →Macro Friendly Fast Food: The Ultimate Restaurant Tier List
Every major chain ranked by how macro-friendly it is — from S tier to D tier.
Read more →