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Free Eating-Out Macro Cheat Sheet

A printable one-page sheet (US Letter PDF) of 22 high-protein orders under 600 calories at 11 popular chains: Arby's, Chick-fil-A, Culver's, El Pollo Loco, Jack in the Box, Panera Bread, Popeyes, Qdoba, Shake Shack, Starbucks, Subway.

Every number comes straight from each chain’s official nutrition information, with the guide date printed under each chain. Keep it in your car, bag or on the fridge. A taste of what’s inside:

• Arby's: Double Roast Beef, 38 g protein, 510 cal
• Chick-fil-A: Cobb Salad w/ Grilled Nuggets, 38 g protein, 320 cal
• Culver's: Cranberry Bacon Bleu Salad with Grilled Chicken, 46 g protein, 390 cal
• El Pollo Loco: Street Corn Salad, 52 g protein, 390 cal

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Want more? Browse high-protein options by chain or read how to eat out on a cut.