The Best Chain Restaurant Meals for Muscle Growth

Mike visits Taco Bell and orders the Cantina Bowl, which normally comes with rice, beans, chicken, cheese, sour cream, guacamole, and a cream sauce. He modifies it heavily: easy cheese, easy rice, no sauces, and extra chicken. He also scrapes off the guacamole due to his autism-related aversion to tomato and onion pieces. The final macros are approximately 30g protein, 50g carbs, and 20g fat. He scores it 6.5/10 on macros because while protein is decent, carbs and fat are still higher than ideal. Taste gets a 5—edible but not something he'd seek out. Value is an 8 at $11, making it a cheap protein source. He concludes that Taco Bell is better suited for indulgent, drunk/high meals than macro-friendly eating, but in a pinch it works.

Mike goes to Wendy's and orders the chicken wrap, which comes with grilled chicken, cheese, ranch, lettuce, and a wrap. He opts for no ranch, making it drier but improving macros to 25g protein, 40g carbs, 10g fat. He scores macros 8/10, taste 7/10 (appropriately dry), and value 8.5/10 at $6.46. He notes that Wendy's used to have a grilled chicken sandwich but removed it, reflecting the industry trend away from healthy items. He considers this wrap a solid, affordable option when modified, though not the absolute best.

Mike visits Panera and orders a turkey sandwich with modifications. He's impressed by the generous extra meat. The macros come to 30g protein, 25g carbs, 15g fat, earning an 8/10 on macros. Taste is also an 8—fresh, cold turkey, crisp veggies, good bread—but he admits he wouldn't go out of his way to eat it because he can make a turkey sandwich at home. Value scores 7/10 at $9.50. He notes that Panera surprised him, as he previously ranked it low, but this sandwich is a solid option for macro-conscious eaters on the go.

At Sweetgreen, Mike orders a custom bowl with kale and double blackened chicken. He avoids cucumbers due to texture. The result is a massive 60g of protein with negligible carbs and fat, earning a perfect 10/10 on macros. Taste also gets a 10—the chicken is flavorful, not dry, and the kale is fresh. However, the price is steep: $18 before tip, $21 with tip, which he jokes 'hurts my Jewish soul.' He gives price a 5/10. He concludes that Sweetgreen is the best option for those who don't care about money, offering top-tier quality and macros.

Mike declares Qdoba the undefeated champion. He orders a bowl with rice, beans, chicken, and queso, but explains that for optimal macros, one should get double chicken, beans only, and greens—no rice or queso. That version would score 10/10 on macros, 9/10 on taste, and 9/10 on price (~$10). Even with queso, it's an 8/10 macros, 10/10 taste, and still a great value. He averages the scores to a perfect 10 overall, emphasizing that Qdoba delivers on all fronts. He also shares a story of physically threatening someone who insulted Qdoba (jokingly), illustrating his deep loyalty. He recommends running into Qdoba whenever you see one.

He explains that as the overall number of fast-food customers declines, the remaining ones are less health-conscious, so restaurants optimize for indulgence. This makes economic sense: healthy items don't sell well. He notes that Wendy's no longer has a grilled chicken sandwich, which he used to eat. This shift means that if you want macro-friendly fast food, you have to heavily modify standard menu items, as he demonstrates.

Mike demonstrates this at every stop: at Taco Bell he removes sauces and guac, goes easy on cheese and rice, adds extra chicken; at Wendy's he omits ranch; at Panera he gets extra meat, easy cheese and mayo; at Sweetgreen he doubles chicken and avoids high-carb toppings; at Qdoba he recommends double chicken, beans, and veggies, no rice or queso for optimal macros. He emphasizes that restaurants are accommodating, and this approach consistently yields meals with 30-60g protein, low fat, and controlled carbs.

He describes having 'many, many different kinds of autism' that limit what he can eat. Specifically, he cannot handle the occasional tomato and onion pieces in guacamole, causing extreme distress. He also avoids gushy cucumbers. Despite this, he still achieves his macro goals by removing the offending items rather than avoiding the entire meal. This demonstrates that even with significant food aversions, one can still utilize fast-casual options.