1. Choose Lean Proteins
Look for dishes that feature lean protein sources, which are typically lower in fat and higher in protein content. Common high-protein, lean options include:
- Chicken breast (grilled or baked)
- Turkey
- Lean cuts of beef (e.g., sirloin, tenderloin)
- Fish and seafood (e.g., salmon, tuna, shrimp, cod)
- Tofu or tempeh (for plant-based options)
2. Opt for Grilled, Baked, or Broiled Options
Grilled, baked, or broiled meats are often healthier than fried options. These cooking methods help preserve protein without adding extra fat or calories.
3. Look for Protein-Rich Salads
Salads can be a great option if they include high-protein toppings. Some examples include:
- Grilled chicken, turkey, or shrimp
- Hard-boiled eggs
- Quinoa or beans
- Tofu or tempeh for a vegetarian option
- Cheese or Greek yogurt for added protein
4. Order Side Dishes That Boost Protein
Choose sides that are rich in protein. Some good options are:
- Quinoa (a complete protein)
- Edamame (young soybeans)
- Chickpeas (in a side salad or hummus)
- Roasted vegetables (some, like Brussels sprouts, contain moderate amounts of protein)
- Greek yogurt (as a side or dessert)
5. Look for Protein-Rich Bowls or Wraps
Many restaurants offer grain or salad bowls and wraps with protein-rich ingredients. Look for bowls that feature:
- Chicken, beef, or fish as the base
- Grains like quinoa or farro, which also provide protein
- Beans or lentils (vegetarian-friendly options)
6. Choose Protein-Packed Breakfast Options
If you're dining at a place that serves breakfast, you can find many protein-rich options such as:
- Eggs (scrambled, poached, or hard-boiled)
- Omelets filled with lean meats, cheese, or vegetables
- Greek yogurt bowls with fruit and nuts
- Protein pancakes (some restaurants offer versions made with whey protein or eggs)
7. Consider Plant-Based Options
For vegetarians or those who want plant-based meals, look for:
- Lentil or bean soups (often served as a starter)
- Grilled or roasted tempeh or tofu (rich in protein)
- Chickpea or bean salads (like falafel or hummus)
8. Watch for Protein Boosters in Sauces or Add-Ons
Some restaurants offer add-ons that can increase the protein content of your meal:
- Grilled chicken or fish added to salads or pastas
- Eggs (like adding a fried or poached egg on top of a dish)
- Cheese (in moderation for an added protein boost)
9. Avoid High-Sugar Sauces and Dressings
While some sauces may have protein, they can also be loaded with sugar and fats, which can undo the benefits. Stick with lighter dressings like balsamic vinaigrette, olive oil, or lemon, and ask for sauces to be served on the side.
10. Ask for Modifications
Don't hesitate to ask for modifications to make your meal higher in protein. For example:
- Request grilled chicken instead of fried
- Ask for extra meat or protein in a dish
- Substitute a side of vegetables or beans for starchy sides like fries or rice
11. Avoid Empty-Carb Dishes
Foods that are high in carbohydrates and low in protein (e.g., pasta, bread, pizza) are generally lower in protein. If you opt for these, consider adding a protein-rich topping like chicken, fish, or tofu.
By following these tips, you can make high-protein choices at almost any restaurant, whether you're at a casual dining spot, fast-casual place, or fine dining.
