Fast food isn’t always synonymous with unhealthy eating—especially when you know how to navigate the menu. Wendy’s, a popular fast-food chain, offers several high-protein lunch options that can support your fat loss goals without sacrificing taste or convenience. By choosing wisely, you can enjoy satisfying meals that are rich in protein, helping you stay full longer and fueling your body’s fat-burning potential.
Fat loss dietitian Josh New recently shared on TikTok his go-to Wendy’s menu hack for a high-protein lunch that definitely ‘won’t disappoint’ you. The entire order comes out to just 610 calories and 46 grams of protein!
@jnewtrition My go-to Wendy’s menu hack for a high protein lunch that doesn’t disappoint Wendy’s made me work for this one… they were out of grilled chicken and had to go to a 2nd Macros for entire meal: 610 cals and 46g P / 83g C / 12g F #foodhacks #favoritefastfood #easylunchideas original sound – Josh New | MS, RD, CSSD, CSCS
Wendy’s High-Protein Menu Hack
New points out that upfront, Wendy’s can look like a difficult place to order a healthy option since the high-protein meals are also high in calories.
Since Wendy’s only offers grilled chicken when it’s in a salad or a wrap, New says, “I’ll order the chicken wrap without the ranch, lettuce, tomatoes, and the cheese, so it’s just straight grilled chicken inside.”
With that, he ordered the plain potato, saying, “People forget the potatoes are loaded with micronutrients and fiber. And then I’ll order a small chili to go with the potato.”
New takes out the grilled chicken from the wrap, adds it to the baked potato, then pours the chili over it.
“That leaves us with the chicken and chili baked potato that’s 46 grams of protein and 610 calories,” he says.
New says if you want to add an extra 70 calories, just add some shredded cheese on top, ending by saying, “You cannot beat the macros in this with any other thing on the menu.”
This meal is good for fat loss because it offers a high-protein option that helps keep you full and satisfied, which can reduce the likelihood of overeating later. By ordering the grilled chicken wrap without the extra ingredients like ranch, cheese, and lettuce, you focus on lean protein without unnecessary calories. Pairing the grilled chicken with a plain baked potato, which is rich in fiber and micronutrients, provides a filling base that supports digestion and sustains energy levels.
Additionally, the balanced macros—high protein, moderate carbs, and fiber—help support a fat loss diet by ensuring you’re nourished and satisfied for lunch!
