What Nutrition Experts Would Order From Wendy’s for High-Protein Meal

  • Insider asked nutritionists what to order from Wendy’s for a high-protein meal.
  • US adults are advised to eat 0.8 grams of protein per kilogram of body weight per day.
  • Two experts chose the Apple Walnut Salad with cheese and chicken.

Fast food chain Wendy’s has a plethora of indulgent options on its menu, but nutritionists told Insider it’s possible to dine there while meeting your protein and fitness goals.

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If you want to lose fat, build or maintain muscle, and perform well athletically, eating enough protein is essential because it helps muscles recover after exercise and keeps you feeling full.

US adults are advised to eat 0.8 grams of protein per kilogram of body weight per day, but active people may need more to help with muscle growth and repair.

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“I love helping my clients understand that there is no such thing as good food or bad food, and that all foods have a time and a place in their diets if they choose to,” registered nutritionist Vanessa Zingaro told Insider. “However, there are some foods that are more calorie-dense, some foods that are more nutrient-dense, some foods that are more filling, and some foods that will make more sense given their purpose.”

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Nutritionists and dietitians have previously told Insider what to order at McDonald’s, Pizza Hut, Subway, Burger King, and Taco Bell.

Here’s what three registered nutritionists told Insider they would order a high-protein meal at Wendy’s.

Vanessa Zingaro: Apple Walnut Salad

Wendy's Apple Walnut Salad

Wendy’s Apple Walnut Salad


Zingaro said she’ll choose the Apple Walnut Salad, which consists of lettuce, apples, dried cranberries, roasted walnuts, blue cheese, grilled chicken breast, and pomegranate dressing because it’s high in protein, high in fiber, and high in volume. helps you feel full.

“It’s also a more nutritious option because you get some veggies along with high-quality protein sources,” she said. “While there’s nothing wrong with having one of the burgers, they tend to be higher in dietary fat and lower in protein, so they may not be the best choice if you want to feel full and keep your calories in check.”

The salad contains 550 calories, 39 grams of protein, 26 grams of fat and 42 grams of carbohydrates.

Alix Turoff: Grilled Chicken Sandwich with Potatoes or Southwest Avocado Salad

Wendy's Southwest Avocado Salad

Wendy’s Southwest Avocado Salad


Registered dietitian Alix Turoff says if she goes to Wendy’s she’ll order the Southwest Avocado Salad or the Grilled Chicken Sandwich with a small side of spicy potatoes.

The salad consists of lettuce, black pepper cheese, tomatoes, avocado, Applewood smoked bacon, and grilled chicken with Southwest Ranch Dressing. It contains 560 calories, 40 grams of protein, 39 grams of fat and 16 grams of carbohydrates.

“This salad is a great source of protein, and if you want to cut down on fat, you can use half the dressing packet,” said Turoff.

Wendy's Grilled Chicken Sandwich

Wendy’s Grilled Chicken Sandwich


The chicken sandwich contains 350 calories, 32 grams of protein, eight grams of fat and 35 grams of carbohydrates.

Potatoes contain 230 calories, three grams of protein, 10 grams of fat and 32 grams of carbohydrates.

“If you don’t want to eat a salad, a grilled chicken sandwich with a small side of potatoes is a great option,” Turoff said. “You can eat a whole meal under 600 calories and 35 grams of protein to keep you full.”

Nichola Ludlam-Raine: Apple Walnut Salad

Registered dietitian Nichola Ludlam-Raine told Insider she’ll also order the Apple Walnut salad.

“The salad is full of plant-based foods, protein, and lots of fiber,” Ludlam-Raine says. Said.


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