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Wendy's
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Wendy's

Wendy's

Moderate22 orders

Quickest order

Parmesan Caesar Salad

Parmesan Caesar Salad, full size

50gprotein
5gfiber
480cal
29gfat
9gcarbs
High ProteinHigh Fiber

Wendy's has more real options than most fast-food chains. The Apple Pecan Salad, large chili, and grilled chicken sandwich are all straightforward orders with solid protein. Keeping portions moderate is the main constraint here.

Badge guide

High ProteinHigh Fiber= GLP-1 gold standard
High Protein

30g+ protein — the #1 priority on GLP-1. Protects muscle while you lose weight.

High Fiber

5g+ fiber — keeps digestion moving, which slows down on GLP-1.

Low Appetite

Smaller portions for when you have no appetite. Every bite counts.

What to Order

Apple Pecan Chicken Salad

Apple Pecan Chicken Salad, full size

39gprotein
7gfiber
520cal
23gfat
41gcarbs
High ProteinHigh Fiber

The dressing is included in these macros; ordering it on the side drops fat significantly if you want a lighter version.

Parmesan Caesar Salad

Parmesan Caesar Salad, full size

50gprotein
5gfiber
480cal
29gfat
9gcarbs
High ProteinHigh Fiber

Southwest Avocado Chicken Salad

Southwest Avocado Chicken Salad, full size

43gprotein
7gfiber
520cal
33gfat
15gcarbs
High ProteinHigh Fiber

Summer Strawberry Salad

Summer Strawberry Salad

41gprotein
5gfiber
450cal
23gfat
25gcarbs
High ProteinHigh Fiber

Seasonal item. Not available year-round.

Large Chili

Large Chili

22gprotein
10gfiber
330cal
15gfat
30gcarbs
High ProteinHigh Fiber

Grilled Chicken Sandwich

Grilled Chicken Sandwich

34gprotein
2gfiber
370cal
10gfat
36gcarbs
High Protein

Jalapeño Popper Chicken Salad

Jalapeño Popper Chicken Salad with Grilled Chicken

43gprotein
4gfiber
530cal
33gfat
30gcarbs
High Protein

Half Parmesan Caesar Salad

Parmesan Caesar Salad, half size

29gprotein
3gfiber
320cal
21gfat
5gcarbs
High Protein

Taco Salad

Taco Salad

30gprotein
15gfiber
690cal
34gfat
68gcarbs
High Fiber

Chili & Cheese Baked Potato

Chili & Cheese Baked Potato

20gprotein
10gfiber
500cal
14gfat
74gcarbs
High Fiber

Chili Cheese Fries

Chili Cheese Fries

18gprotein
8gfiber
570cal
30gfat
58gcarbs
High Fiber

Spicy Black Bean Burger

Spicy Black Bean Burger

17gprotein
9gfiber
580cal
27gfat
69gcarbs
High Fiber

Bacon & Cheese Baked Potato

Bacon & Cheese Baked Potato

17gprotein
7gfiber
440cal
13gfat
64gcarbs
High Fiber

Cheese Baked Potato

Cheese Baked Potato

15gprotein
7gfiber
450cal
14gfat
65gcarbs
High Fiber

Sour Cream & Chives Baked Potato

Sour Cream & Chives Baked Potato

8gprotein
7gfiber
310cal
3gfat
63gcarbs
High Fiber

Low Appetite

Smaller portions for when you can barely eat. Every bite counts.

Small Chili

Small Chili

16gprotein
7gfiber
240cal
11gfat
22gcarbs
High ProteinHigh FiberLow Appetite

Grilled Chicken Sandwich, no bun

Grilled Chicken Sandwich → No bun

30gprotein
1gfiber
200cal
8gfat
4gcarbs
High ProteinLow Appetite

Half Southwest Avocado Chicken Salad

Southwest Avocado Chicken Salad, half size

22gprotein
4gfiber
300cal
21gfat
8gcarbs
High ProteinLow Appetite

Chicken Go Wrap (Grilled)

Chicken Go Wrap with Grilled Chicken

19gprotein
1gfiber
260cal
10gfat
25gcarbs
High ProteinLow Appetite

Plain Baked Potato

Baked Potato, plain

7gprotein
7gfiber
270cal
61gcarbs
High FiberLow Appetite

Jr. Hamburger

Jr. Hamburger

14gprotein
1gfiber
270cal
12gfat
25gcarbs
Low Appetite

Spicy Chicken Nuggets (6-piece)

Spicy Chicken Nuggets, 6-piece

15gprotein
1gfiber
280cal
18gfat
13gcarbs
Low Appetite

Tips

→Order ahead on the app to avoid lines and see full nutrition before you decide.
→The large chili is a reliable low-decision order; high fiber, solid protein, easy to finish half if needed.
→If you usually get a burger, the grilled chicken sandwich with no bun has 30g protein at around 200 calories.
→The Apple Pecan Salad comes with dressing already applied at some locations; order it on the side if you want control.
→Water and diet sodas are both zero-calorie and work well here.

New to GLP-1?

In your first few months, the small chili or Chicken Go Wrap are the easiest options. Both are small enough to pace through comfortably and straightforward enough that you don't have to think much.