Updated October 2026.
Eating out does not have to knock you off your protein. The trick is to pick the protein first, then build the rest of the plate around it. Below is how much to aim for, what to order by type of restaurant, and a few menu words that tell you what you are really getting.
How much protein is "enough" for one meal?
A common target for active adults is roughly 25 to 40 grams of protein per meal. That is a rule of thumb, not a prescription. Your size, your training and your health all change the number, so check with your doctor or a dietitian if you are unsure.
Here is what some usual restaurant proteins look like. These are rough figures for cooked portions, and they vary by kitchen:
| Food | Roughly how much protein |
|---|---|
| Chicken breast, 3 oz cooked (a palm-sized piece) | 25 g |
| Sirloin steak, 3 oz cooked | 25 g |
| Salmon, 3 oz cooked | 20 to 22 g |
| Shrimp, 3 oz cooked | 20 g |
| Plain Greek yogurt, one single-serve cup | 15 to 20 g |
| Edamame, half a cup shelled | 9 g |
| Black beans, half a cup | 7 to 8 g |
| One large egg | 6 g |
Restaurant servings are often bigger than 3 ounces. A single chicken breast or steak is commonly 6 to 8 ounces, which can put one main course near or past 50 grams. You may not need to order extra at all, so look at the size of the main before you add anything.
Read the menu words
The way a dish is described tells you most of what you need.
- Look for: grilled, roasted, broiled, seared, blackened, skewered, tandoori, poached. These are usually a piece of protein with little on it.
- Be careful with: crispy, battered, breaded, tempura, smothered, creamy, loaded. Fried chicken still has protein, but the coating adds carbs and fat, so you get less protein per bite.
- Check the sauce. Sweet glazes and creamy dressings add sugar and fat. Ask for them on the side, or pick vinaigrette, olive oil and lemon.
What to order by type of restaurant
Breakfast and brunch. Eggs any style, an omelet with meat or cheese, or a Greek yogurt bowl. Pancakes and pastries are mostly carbs, so pair them with eggs or a side of meat.
Burgers and fast food. A grilled chicken sandwich, or a burger with a second patty and a lettuce wrap in place of the bun. Swap fries for a side salad or fruit if they offer it.
Mexican. A burrito bowl or tacos with chicken, steak or carne asada, plus beans. Ask for double meat if the portion looks small. Skip the chips as a starter, or share them.
Italian. A chicken or fish main, such as grilled or piccata-style, with vegetables. If you want pasta, add chicken or shrimp and split it, or take half home.
Steakhouse and American grill. Sirloin or another lean cut, with vegetables or a baked potato in place of fries. Starters like shrimp cocktail also count.
Sushi and Japanese. Sashimi, nigiri, and poke bowls are the high-protein end. Many rolls are mostly rice, so go easy there. Edamame is an easy side.
Thai and Indian. Chicken satay, tandoori chicken or fish, and lentil dishes like dal. Curries vary a lot, so ask what is in them.
Salads, bowls and wraps. These work when the protein is the point: grilled chicken, shrimp, eggs, beans, or tofu on top. A salad with a small sprinkle of cheese is mostly lettuce, so add the protein before you call it a meal.
Plant-based options
Beans, lentils, chickpeas, tofu and tempeh all work, and quinoa adds a little more protein than most grains. Plant-based dishes tend to be lower in protein per serving than a piece of meat or fish, so ask for an extra scoop of beans or tofu, or add an egg if you eat them. Our post on protein sources you may not have tried has more ideas to use at home.
Three habits that work anywhere
- Check the menu before you go. Most places post it online, and many list nutrition information. You can decide in the car park instead of at the table.
- Ask for a swap. Grilled for fried, vegetables or beans for fries, extra protein on the side. Most kitchens say yes.
- Eat the protein first. It helps you feel full, so the bread basket is easier to leave alone.
Eating out is only half of the picture. Meals you make at home matter just as much, and our easy meal prep post is a good place to start. If the holidays are on your mind, we also wrote a holiday eating guide. And if you are looking for a way to turn that protein into strength, see how our small group classes work.
High-protein eating out: your questions
How much protein should I get in one restaurant meal?
A common target for active adults is roughly 25 to 40 grams per meal. A palm-sized portion of cooked chicken, fish or beef gets you about 25 grams, and restaurant portions are often bigger than that. Your own number depends on your size, your training and your health, so check with your doctor or a dietitian if you are unsure.
What is the highest-protein thing to order at most restaurants?
A plain grilled, roasted or broiled piece of chicken, steak, fish or shrimp. Almost every menu has one, and you can pair it with a side of vegetables or beans in place of fries.
Is fried chicken still a high-protein meal?
It still has plenty of protein. The breading and frying add carbohydrates and fat on top, so you get fewer grams of protein per calorie than you would from the grilled version of the same dish.
What are good high-protein vegetarian options at a restaurant?
Look for eggs at breakfast, tofu or tempeh dishes, lentil or bean dishes (dal, bean burritos, chickpea plates), edamame, and Greek yogurt. Ask whether you can add an extra egg, beans or tofu to a bowl.
Can I eat out and still build muscle?
Yes. Muscle comes from training consistently and getting enough protein across the week, not from every meal being perfect. Ordering well at most restaurant meals is enough.
