A FAST-FOOD RESTAURANT might not be the first place that comes to mind when you think about eating healthy—but they’re so dang convenient for getting a quick bite; sometimes it’s your only option. Still, you don’t have to write off your healthy eating routine just because you need to grab something fast; tons of restaurant chains now offer quick, healthy, protein-packed bites.

“Protein is the building block of our body,” says Brigitte Zeitlin, MPH, RD, CDN, a health coach and the BZ Nutrition founder. It keeps you full, keeps your energy levels up, helps cell repair, maintains bone health, boosts the metabolism, lowers blood pressure, and helps build lean muscle mass, which is super important for women, especially as they age. “Making sure that we have sustained muscle mass is crucial for our mental health, our cognition, and all the shifts and flows of our hormones,” Zeitlin adds.

If you’re on the go, it can be hard to fit in meals, but you’ll definitely want to prioritize snacking. “We’re looking for foods that have a good source of protein and also a little bit of fiber in them too, because our bodies absorb protein better when it has a little bit of carbohydrate with it,” Zeitlin says. Think: fruits, veggies, whole grains, nuts, and legume-based foods, like chickpeas.

Meet the experts: Brigitte Zeitlin, MPH, RD, CDN, is a health coach and founder of BZ Nutrition. Melissa Darlow, RDN, CPT, is a New York City-based registered dietitian and certified trainer. Monica Auslander Moreno, RD, is a nutrition consultant for RSP Nutrition. Jessica Ivey, RDN, is an Alabama-based registered dietitian and chef. Brittany Michels, RDN, is an integrative and functional dietitian. Rebecca Blakely, RDN, is a registered dietitian.

When traveling, your best bet might be to check out a restaurant’s menu in advance to see what kind of protein options they have, says Melissa Darlow, RDN, CPT, a registered dietitian and certified trainer. And always feel free to ask if it’s possible to double the protein in a meal. As for how much protein to consume per meal, the RDA recommends 0.36 grams of protein per pound of body weight. Or you can aim for at least 20 grams per meal, which is the “sweet spot” amount most people need to maintain muscle mass, according to Monica Auslander Moreno, RD, nutrition consultant for RSP Nutrition.

Ahead, check out the 17 best high-protein fast food meals, per registered dietitians.

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