Fast Food Options That Won’t Blow Your TRT Progress

Let’s be honest—sometimes life doesn’t give you time to meal prep, pack chicken breast, or sit down for a balanced plate. Work runs late, you’re stuck in traffic, or you’re just flat-out starving and the only thing nearby is a drive-thru. That doesn’t mean your testosterone replacement therapy (TRT) goals have to take a hit. With a little strategy, you can still grab something quick that fuels your body, keeps your protein up, and doesn’t bury you in carbs and oils.

Protein First, Always

On TRT, protein is your best friend. It helps preserve lean muscle, supports recovery, and keeps you full. When staring at a fast-food menu, think protein-first. Ask yourself: Where’s the meat? How much can I get without the extras dragging me down?

Smart Picks When Options Are Limited

1. Chipotle Steak Bowl

Chipotle is one of the easiest wins when it comes to fast food. A steak (or double steak) bowl with beans, fajita veggies, salsa, and maybe a little cheese gives you 40–60 grams of protein without the bread or heavy sauces. Skip the tortilla if you want to cut down on empty carbs, and load up on veggies for fiber.

2. Grilled Chicken Sandwich (Hold the Mayo)

Places like Chick-fil-A, Wendy’s, or even McDonald’s offer grilled chicken sandwiches. Order it without mayo or heavy sauces, and you’ve got a simple, lean protein meal that clocks in around 30 grams of protein. If you’re hungrier, double up.

3. Burger Patties Without the Bun

It’s not glamorous, but most burger spots will give you extra patties. Two or three beef patties with cheese and some veggies on the side can give you 40+ grams of protein and way fewer carbs than a standard burger and fries combo.

4. Subway Protein-Heavy Salad

Skip the footlong and go for a salad with double meat. Chicken breast, turkey, or steak stacked on top of greens is an underrated way to get a high-protein, low-carb meal from a place you’d normally think of as “all bread.”

5. Breakfast Hack – Egg & Cheese Add-Ons

At breakfast spots (like Starbucks or Dunkin’), you can order egg bites, breakfast wraps, or sandwiches and just double up the eggs or meat. It’s not perfect, but it beats starting your day with only carbs.

A Few Ground Rules

• Skip the sugary drinks. Stick to water, black coffee, or diet sodas.
• Limit fried sides. Fries and chips don’t add much besides calories that don’t work in your favor.
• Double up on protein. Most places let you add extra meat for a few bucks—worth it every time.
• Think balance, not perfection. You’re not ruining your progress with one less-than-perfect meal. The win is in making the best choice available.

Quick Guide: Best Protein Options by Chain

• Chipotle: Steak bowl (double steak = ~50–60g protein)
• Chick-fil-A: Grilled chicken sandwich or 12-count grilled nuggets (~38g protein)
• McDonald’s: 2–3 bunless beef patties with cheese (~40–50g protein)
• Subway: Salad with double chicken or steak (~45g protein)
• Starbucks: Two orders of egg bites + turkey bacon wrap (~35–40g protein)

The Bottom Line

Fast food isn’t ideal, but life isn’t ideal either. The key is to walk into those moments with a plan: prioritize protein, cut back on the filler carbs, and keep sauces and extras in check. Whether it’s a Chipotle steak bowl or a couple of bunless patties, you can eat on the go without wrecking your TRT progress.