Papa John's

Papa John's is workable. Chicken Poppers deliver 18g protein per 100-calorie serving, one of the best protein-to-calorie ratios in fast food. Wings cover the same territory at a larger portion size.

• →Order on the app to see full nutrition and customize your order.
• →Chicken Poppers are the most efficient protein source here. Two 5-piece orders deliver 36g protein for 200 calories.
• →Request sauce on the side for wings. Each sauce adds 50–150 calories depending on variety.
• →A single thin crust slice with chicken topping is about 230 calories and works as a side if you want something pizza-like.
• →Water and diet sodas are both zero-calorie and work well here.

In your first few months, Chicken Poppers are the easiest order. One 5-piece serving is 100 calories and 18g protein, and they are light enough that portion size takes care of itself.