- Insider asked nutrition experts what they would order from Wendy's for a high-protein meal.
- US adults are advised to eat 0.8 grams of protein per kilogram of bodyweight a day.
Fast food chain Wendy's has plenty of indulgent options on its menu, but it's possible to eat there while hitting your protein and fitness goals, nutrition experts told Insider.
Eating enough protein is key if you want to lose fat, build or maintain muscle, and perform well athletically, because it helps muscles recover from workouts and keeps you feeling full.
US adults are advised to eat 0.8 grams of protein per kilogram of bodyweight a day, but active people may require more to help with muscle growth and repair.
"I love helping my clients understand that there is no such thing as good food or bad food, and all food has its time and place in their diets if they'd like," registered nutritionist Vanessa Zingaro told Insider. "There are, however, 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 goals."
Nutritionists and dietitians previously told Insider what they would order at McDonald's, Pizza Hut, Subway, Burger King, and Taco Bell.
Here's what three registered nutrition experts told Insider they'd order for a high-protein meal at Wendy's.
Vanessa Zingaro: Apple Pecan Salad
Zingaro said she would choose the Apple Pecan Salad — made up of lettuce, apple, dried cranberries, roasted pecans, blue cheese, grilled chicken breast, and pomegranate vinaigrette — because it's high-protein, high-fiber, and high-volume, which helps keep you feeling full.
"It's also a more nutrient-dense option since you're getting some vegetables on top of high-quality protein sources," she said. "While there's nothing wrong with getting one of the hamburgers, they tend to be higher in dietary fat and lower in protein so they may not be the best option if you're looking to feel full and keep your calories in check."
The salad has 550 calories, 39 grams of protein, 26 grams of fat, and 42 grams of carbs.
Alix Turoff: Grilled Chicken Sandwich with potatoes or Southwest Avocado Salad
Registered dietitian Alix Turoff said if she went to Wendy's she would order either the Southwest Avocado Salad or the Grilled Chicken Sandwich with a small side of seasoned potatoes.
The salad consists of lettuce, pepper jack cheese, tomatoes, avocado, Applewood smoked bacon, and grilled chicken with Southwest Ranch Dressing. It has 560 calories, 40 grams of protein, 39 grams of fat, and 16 grams of carbs.
"This salad is a great source of protein and if you want to bring the fat down, you can use half the dressing packet," Turoff said.
The chicken sandwich has 350 calories, 32 grams of protein, eight grams of fat, and 35 grams of carbs.
The potatoes have 230 calories, three grams of protein, 10 grams of fat, and 32 grams of carbs.
"If you don't want to go for a salad, a grilled chicken sandwich with a small side of potatoes is a great option," Turoff said. "You can have an entire meal under 600 calories and with 35 grams of protein to keep you full."
Nichola Ludlam-Raine: Apple Pecan Salad
Registered dietitian Nichola Ludlam-Raine told Insider she would also order the Apple Pecan salad.
"The salad is full of plant-based foods, protein, lots of fiber," Ludlam-Raine said.