Top 5 High-Protein Fast Food Chains in NYC | Nutrition Tips from Your NYC Personal Trainer

What’s the best gift you can give yourself? Fueling your body with nutrient-dense meals that support your fitness goals—even when you’re in a rush.

As a top nutrition NYC personal trainer, I get this question all the time:

“Chris, where can I eat in the city that won’t throw off my training?”

Good news—NYC is packed with fast-casual restaurants that are delicious and support your macros. Let’s rank the top 5 high-protein fast food chains in NYC—from “solid choice” to “must try.”

Top 5 High-Protein Fast Food Chains in NYC

🥗 #5: Sweetgreen

If you want a healthy, convenient meal, Sweetgreen is a good starting point. While it’s not going to blow your protein goals out of the water, some meals offer up to 22g of protein.

✅ Great for plant-forward meals

✅ Easy to customize

⚠️ Watch for lower protein counts

🌯 #4: Chipotle

This one’s a favorite for good reason. Chipotle delivers consistency, bold flavor, and seriously high protein potential. If you order right (hello, steak and double meat!), you can hit up to 82g of protein in one meal.

🔥 Tip: Ask for the high-protein plate

🗣️ Bonus: Tell them Chris Parnell sent you 😉

🧆 #3: CAVA

Mediterranean meets macros. CAVA’s bowls pack serious flavor and heart-healthy ingredients. One of my go-to orders is the grilled chicken bowl, delivering a solid 40g of protein per serving.

🌱 Mediterranean diet = big wellness benefits

🏃 Great grab-and-go energy meal

🍱 #2: GLAZE Teriyaki

This one may surprise you. GLAZE serves up simple yet delicious meals with a sweet-and-savory teriyaki punch. The chicken and rice bowls come in hot with 25g of protein per serving.

🔥 Big flavor, clean ingredients

🥢 Perfect post-workout refeed

🥇 #1: Dig Inn

This was a tight race for #1, but Dig Inn takes the crown. It’s accessible, fast, and packed with flavor. Their market bowls can give you up to 40g of protein, depending on your choices.

✅ Locations all over Manhattan

✅ Comfort food done right (and smart!)

✅ Fast, fresh, and fitness-friendly

🏋️ NYC Personal Trainer’s Nutrition Tip: It’s Not Just About the Protein

As your go-to nutrition NYC personal trainer, I’ll remind you: hitting your protein is huge—but food quality matters too. Look for:

• Grilled over fried

• Lean cuts (chicken, fish, steak)

• Fiber-rich sides (brown rice, beans, roasted veggies)

• Watch sodium and added sauces

  
  

Consistency beats perfection. Even fast food can fit into a smart nutrition coaching plan if you know where to look.

💬 What’s Your Top 5?

Do you have a favorite spot I didn’t mention? Let us know in the comments or tag us on Instagram @thechrisparnell.

Ready to Upgrade Your Meals and Your Fitness?

Nutrition is just one piece of the puzzle. If you're looking to truly transform your body, build sustainable habits, and optimize your performance — that's where The Parnell Plan comes in.

👉 Need help personalizing your restart? Work with Chris Parnell, NYC personal trainer to create a program that keeps you motivated — even when life gets in the way.

➡️ Want the full roadmap? Read our guide on working with a personal trainer in NYC.