Healthy chains rarely run promotions, so the best value is usually a smart order at the regular price. This index lists specific orders, what they cost, and what you get for the money, ranked by grams of protein per dollar.
| # | Meal | Price | Cal | Protein | Sodium | g / $1 | Links |
|---|---|---|---|---|---|---|---|
| 1 | Vegan Pasta Bolognese Bowl Trader Joe's: one frozen bowl: pasta with a plant-based bolognese | ~$3.49 | 430 | 30g | 690mg | 8.6 Standard | Order · nutrition |
| 2 | Chicken Sausage Breakfast Bowl Trader Joe's: one frozen bowl: chicken sausage, egg, potatoes and vegetables | ~$4.29 | 380 | 32g | 690mg | 7.5 Standard | Order · nutrition |
| 3 | PB & Banana Protein Smoothie, Whey (Small) Jamba: small: 2% milk, bananas, peanut butter, whey protein; no boosts | ~$7.39 | 555 | 41g | 241mg | 5.5 Standard | Order · nutrition |
| 4 | Gladiator Strawberry (20 oz) Smoothie King: 20 oz base recipe with no fruit add-ins (adding fruit changes the numbers); 0 g added sugar | ~$8.99 | 220 | 45g | 350mg | 5.0 Standard | Order · nutrition |
| 5 | PB Protein Smoothie Just Salad: peanut butter protein smoothie; 240 mg sodium; a full meal by the numbers | ~$6.99 | 460 | 32g | 240mg | 4.6 Standard | Order · nutrition |
| 6 | Skinny Tuna Salad & Swiss Potbelly: Skinny size on multigrain: tuna salad and Swiss | ~$6.69 | 461 | 30g | 585mg | 4.5 Standard | Order · nutrition |
| 7 | Skinny Chicken Salad & Provolone Potbelly: Skinny size on multigrain: chicken salad and provolone | ~$6.69 | 511 | 29g | 627mg | 4.3 Standard | Order · nutrition |
| 8 | Original High Protein Banana (20 oz) Smoothie King: 20 oz: bananas, almonds, protein blend, whey protein; 0 g added sugar | ~$8.99 | 330 | 27g | 300mg | 3.0 Standard | Order · nutrition |
| 9 | Acai Protein Punch Smoothie Just Salad: acai protein smoothie; the lowest-sodium meal in the index | ~$8.99 | 520 | 27g | 170mg | 3.0 Standard | Order · nutrition |
The 690 mg line is the FDA's 2024 sodium limit for a main dish to be labeled healthy. Sodium comes from each chain's own nutrition data, checked October 4, 2026. Most cheap, high-protein restaurant items fail on sodium alone: a typical sandwich or chili runs 750 to 1,300 mg.
| # | Meal | Price | Cal | Protein | Sodium | g / $1 | Links |
|---|---|---|---|---|---|---|---|
| 1 | Vegan Pasta Bolognese Bowl Trader Joe's: one frozen bowl: pasta with a plant-based bolognese | ~$3.49 | 430 | 30g | 690mg | 8.6 Standard | Order · nutrition |
| 2 | Chicken Sausage Breakfast Bowl Trader Joe's: one frozen bowl: chicken sausage, egg, potatoes and vegetables | ~$4.29 | 380 | 32g | 690mg | 7.5 Standard | Order · nutrition |
| 3 | Chicken Burrito Bowl Trader Joe's: one 11.6 oz frozen bowl: chicken breast, brown rice, red quinoa, black beans, corn, peppers, cheddar; 9 g fiber | ~$3.49 | 370 | 22g | 630mg | 6.3 | Order · nutrition |
| 4 | Baja Chicken Protein Pocket Subway: one Baja Chicken Protein Pocket from the Fresh Value Menu, as built | ~$3.99 | 330 | 24g | 750mg | 6.0 | Order · nutrition |
| 5 | Peppercorn Ranch Chicken Protein Pocket Subway: flatbread pocket with chicken and peppercorn ranch; 800 mg sodium; $3.99 nationally, higher in CA, WA, AK and HI | ~$3.99 | 330 | 24g | 800mg | 6.0 | Order · nutrition |
| 6 | PB & Banana Protein Smoothie, Whey (Small) Jamba: small: 2% milk, bananas, peanut butter, whey protein; no boosts | ~$7.39 | 555 | 41g | 241mg | 5.5 Standard | Order · nutrition |
| 7 | Double Chicken Burrito Bowl Chipotle: double chicken, brown rice, black beans, fajita veggies, fresh tomato salsa, romaine | ~$14.20 | 750 | 77g | n/a | 5.4 | Order · nutrition |
| 8 | Turkey & Ham Protein Pocket Subway: flatbread pocket with turkey and ham; 1,260 mg sodium, the saltiest of the pockets; $3.99 nationally, higher in CA, WA, AK and HI | ~$3.99 | 320 | 21g | 1260mg | 5.3 | Order · nutrition |
| 9 | Chicken Burrito Bowl (loaded) Chipotle: chicken, brown rice, black beans, fajita veggies, fresh tomato salsa, corn salsa, cheese, romaine; sodium not published for this build: Chipotle's ingredient sheet puts any chicken bowl with rice, beans and salsa above 1,500 mg | ~$10.15 | 760 | 54g | n/a | 5.3 | Order · nutrition |
| 10 | Grilled Chicken & Cheddar, Original Potbelly: Original size: grilled chicken and cheddar; toppings are not counted in the numbers | ~$9.69 | 570 | 50g | 1132mg | 5.2 | Order · nutrition |
| 11 | Chicken Shawarma Bowl Trader Joe's: one 11.3 oz frozen bowl | ~$3.99 | 400 | 20g | 720mg | 5.0 | Order · nutrition |
| 12 | Gladiator Strawberry (20 oz) Smoothie King: 20 oz base recipe with no fruit add-ins (adding fruit changes the numbers); 0 g added sugar | ~$8.99 | 220 | 45g | 350mg | 5.0 Standard | Order · nutrition |
| 13 | Skinny Grilled Chicken & Cheddar Potbelly: Skinny size on multigrain: grilled chicken and cheddar; lettuce and tomato are not counted in the numbers | ~$6.69 | 380 | 33g | 764mg | 4.9 | Order · nutrition |
| 14 | Cool Wrap, No Dressing Chick-fil-A: Cool Wrap (grilled chicken, lettuce, Monterey Jack and Cheddar in a flaxseed flatbread) with the Avocado Lime Ranch removed; the dressing adds 310 calories; sodium is derived: Chick-fil-A lists the wrap only with Avocado Lime Ranch (1,420 mg), minus the dressing (520 mg) | ~$8.55 | 350 | 42g | 900mg | 4.9 | Order · nutrition |
| 15 | Chicken Tikka Masala with Basmati Rice (frozen) Lidl: one 12.5 oz frozen meal; Lidl publishes calories and protein but not sodium, and lists it as available only in certain stores | ~$4.99 | 370 | 24g | 470mg | 4.8 | Order · nutrition |
| 16 | Butter Chicken with Basmati Rice (frozen) Lidl: one 12.5 oz frozen meal; Lidl publishes calories and protein but not sodium, and lists it as available only in certain stores | ~$4.99 | 400 | 24g | 630mg | 4.8 | Order · nutrition |
| 17 | Cup of Chili Jason's Deli: cup of beef chili with cheddar and red onion; 1,220 mg sodium and 11 g saturated fat, so a once-in-a-while pick | ~$5.59 | 400 | 27g | 1220mg | 4.8 | Order · nutrition |
| 18 | PB Protein Smoothie Just Salad: peanut butter protein smoothie; 240 mg sodium; a full meal by the numbers | ~$6.99 | 460 | 32g | 240mg | 4.6 Standard | Order · nutrition |
| 19 | Skinny Mediterranean Potbelly: Skinny size on multigrain: grilled chicken, hummus, feta, artichoke hearts, roasted red peppers and cucumbers | ~$7.69 | 440 | 35g | 1048mg | 4.6 | Order · nutrition |
| 20 | Skinny Tuna Salad & Swiss Potbelly: Skinny size on multigrain: tuna salad and Swiss | ~$6.69 | 461 | 30g | 585mg | 4.5 Standard | Order · nutrition |
| 21 | Regular Chicken Platter (no white sauce) The Halal Guys: regular platter: chicken, rice, lettuce, tomatoes, pita, hot sauce; skip the white sauce (it adds about 300 cal per 2 oz) | ~$12.99 | 648 | 59g | n/a | 4.5 | Order · nutrition |
| 22 | Chicken Tikka Masala Trader Joe's: one 8.5 oz frozen tray: chicken in tikka masala sauce with basmati rice; 580 mg sodium | ~$4.79 | 360 | 21g | 580mg | 4.4 | Order · nutrition |
| 23 | Chicken Burrito Bowl (light build) Chipotle: chicken, brown rice, black beans, fajita veggies, fresh tomato salsa, romaine; no cheese, sour cream or guac | ~$10.15 | 570 | 45g | n/a | 4.4 | Order · nutrition |
| 24 | Skinny Chicken Salad & Provolone Potbelly: Skinny size on multigrain: chicken salad and provolone | ~$6.69 | 511 | 29g | 627mg | 4.3 Standard | Order · nutrition |
| 25 | Supergreen Caesar Chicken Wrap Tropical Smoothie Cafe: one wrap (grilled chicken, romaine, spinach, parmesan, tomatoes, Caesar); comes with a side, not counted in the nutrition | ~$9.99 | 750 | 43g | 1820mg | 4.3 | Order · nutrition |
| 26 | Classic Cobb Salad Chopt: as listed (grilled chicken, avocado, bacon, egg, blue cheese, tomatoes, romaine) with the default Buttermilk Ranch | ~$14.29 | 740 | 61g | n/a | 4.3 | Order · nutrition |
| 27 | Grilled Chicken Sandwich Chick-fil-A: as served: lemon-herb grilled chicken breast, multigrain bun, lettuce and tomato, no sauce | ~$6.85 | 390 | 28g | 765mg | 4.1 | Order · nutrition |
| 28 | Regular Grilled Chicken Bowl (teriyaki or habanero) Yoshinoya: grilled chicken over white or brown rice; 920 mg sodium | ~$8.99 | 580 | 37g | 920mg | 4.1 | Order · nutrition |
| 29 | Double Protein Post-Workout Bowl (Chicken) Qdoba: as built: double adobo chicken, black beans, fajita veggies, romaine, pico de gallo, salsa verde, guacamole | ~$12.29 | 700 | 51g | n/a | 4.1 | Order · nutrition |
| 30 | Greek Chicken Pita CAVA: curated pita as listed: grilled chicken, tzatziki, tomato + onion, olives, feta, romaine, yogurt dill dressing | ~$12.10 | 720 | 48g | n/a | 4.0 | Order · nutrition |
| 31 | Spicy Chicken Caesar Wrap Just Salad: as built with its default dressing | ~$12.99 | 690 | 52g | n/a | 4.0 | Order · nutrition |
| 32 | Japanese Pan Noodles (Regular) + Grilled Chicken Noodles & Company: regular size with grilled chicken breast (+$4.00) | ~$12.10 | 790 | 47g | n/a | 3.9 | Order · nutrition |
| 33 | Teriyaki Chicken Bowl Trader Joe's: one 11.25 oz frozen bowl: teriyaki chicken over rice and vegetables; 880 mg sodium, so a salty one | ~$4.79 | 370 | 18g | 880mg | 3.8 | Order · nutrition |
| 34 | 6-inch Oven-Roasted Turkey Subway: standard build: Artisan Italian bread, turkey, provolone, lettuce, tomatoes, onions and mayo; $4.99 on Thursdays as Sub of the Day | ~$6.89 | 480 | 26g | 1120mg | 3.8 | Order · nutrition |
| 35 | Chicken Bacon Ranch Flatbread Tropical Smoothie Cafe: one flatbread (grilled chicken, bacon, tomato, romaine, cheddar, lite ranch); comes with a side, not counted in the nutrition | ~$7.99 | 510 | 28g | 1230mg | 3.5 | Order · nutrition |
| 36 | Half Bacon Turkey Bravo + Cup of Chicken Noodle Soup Panera Bread: order as Mix & Match: half Bacon Turkey Bravo on Tomato Basil plus a cup of Homestyle Chicken Noodle Soup, with the free apple side | ~$9.98 | 550 | 34g | 2260mg | 3.4 | Order · nutrition |
| 37 | Japanese Pan Noodles (Small) + Grilled Chicken Noodles & Company: small size with grilled chicken breast (+$4.00) | ~$10.75 | 470 | 37g | n/a | 3.4 | Order · nutrition |
| 38 | Kale Caesar with Roasted Chicken Sweetgreen: as listed: roasted chicken, parmesan crisps, shaved parmesan, garlic breadcrumbs, kale, romaine, lemon, caesar dressing | ~$11.95 | 545 | 41g | n/a | 3.4 | Order · nutrition |
| 39 | Chicken Sandwich (no white sauce) The Halal Guys: chicken, lettuce and tomatoes in pita with hot sauce only | ~$11.99 | 419 | 41g | n/a | 3.4 | Order · nutrition |
| 40 | Cup of Chili McAlister's Deli: cup of chili; 1,210 mg sodium; menu shows 340 calories, the nutrition calculator 300 | ~$5.69 | 320 | 19g | 1210mg | 3.3 | Order · nutrition |
| 41 | Small Chicken Platter (no white sauce) The Halal Guys: small platter: chicken, rice, lettuce, tomatoes, pita, hot sauce; skip the white sauce (it adds about 300 cal per 2 oz) | ~$11.99 | 471 | 40g | n/a | 3.3 | Order · nutrition |
| 42 | Chicken + Rice Bowl CAVA: curated bowl as listed: grilled chicken, hummus, tzatziki, pickled onions, tomato + onion, cucumber, feta, arugula, brown rice, Greek vinaigrette | ~$12.10 | 700 | 40g | n/a | 3.3 | Order · nutrition |
| 43 | Kale Caesar Salad + Grilled Chicken Chopt: Kale Caesar (parmesan, croutons, romaine & kale) with the default Creamy Caesar, add grilled chicken | ~$12.28 | 580 | 40g | n/a | 3.3 | Order · nutrition |
| 44 | Chicken Pesto Flatbread Tropical Smoothie Cafe: one flatbread (grilled chicken, tomatoes, parmesan, mozzarella, pesto); comes with a side, not counted in the nutrition | ~$8.29 | 490 | 26g | 1220mg | 3.1 | Order · nutrition |
| 45 | Greek Salad Bowl CAVA: curated salad as listed: grilled chicken, tzatziki, hummus, feta, tomato + onion, cucumber, olives, romaine, arugula, Greek vinaigrette | ~$12.10 | 580 | 37g | n/a | 3.1 | Order · nutrition |
| 46 | Dolce Smoothie (16 oz) Playa Bowls: 16 oz: banana, peanut butter, chocolate protein, coconut milk | ~$7.99 | 520 | 24g | n/a | 3.0 | Order · nutrition |
| 47 | Original High Protein Banana (20 oz) Smoothie King: 20 oz: bananas, almonds, protein blend, whey protein; 0 g added sugar | ~$8.99 | 330 | 27g | 300mg | 3.0 Standard | Order · nutrition |
| 48 | Acai Protein Punch Smoothie Just Salad: acai protein smoothie; the lowest-sodium meal in the index | ~$8.99 | 520 | 27g | 170mg | 3.0 Standard | Order · nutrition |
| 49 | Chicken Bowl with Free Guac Qdoba: adobo chicken, cilantro lime rice, black beans, fajita veggies, pico de gallo, guacamole | ~$10.85 | 645 | 33g | n/a | 3.0 | Order · nutrition |
| 50 | Chicken Brown Rice Bowl (no guac) Qdoba: adobo chicken, seasoned brown rice, black beans, fajita veggies, pico de gallo, romaine; no guac, queso, cheese or sour cream | ~$10.85 | 545 | 33g | n/a | 3.0 | Order · nutrition |
| 51 | Booster Smoothie (16 oz) Playa Bowls: 16 oz: banana, peanut butter, vanilla protein, flax oil, spirulina, cashew milk | ~$7.99 | 530 | 23g | n/a | 2.9 | Order · nutrition |
| 52 | Chicken Caesar Salad Just Salad: as built with Creamy Caesar dressing and fresh lemon | ~$12.99 | 545 | 38g | n/a | 2.9 | Order · nutrition |
| 53 | Chicken Pesto Parm Bowl Sweetgreen: as listed: roasted chicken, spicy broccoli, tomatoes, parmesan, garlic breadcrumbs, quinoa, spinach, hot sauce, pesto vinaigrette | ~$13.75 | 510 | 38g | n/a | 2.8 | Order · nutrition |
| 54 | 8 ct Grilled Nuggets + Kale Crunch Side Chick-fil-A: 8-count Grilled Nuggets with no sauce plus a Kale Crunch Side | ~$10.60 | 300 | 29g | n/a | 2.7 | Order · nutrition |
| 55 | Half Cranberry Walnut Chicken Salad Sandwich + Cup of Chicken Noodle Soup Panera Bread: order as Mix & Match: half Cranberry Walnut Chicken Salad sandwich on Country Rustic plus a cup of Homestyle Chicken Noodle Soup, with the free apple side | ~$9.98 | 470 | 26g | 1540mg | 2.6 | Order · nutrition |
| 56 | Japanese Pan Noodles (Regular) Noodles & Company: regular size, no added protein | ~$8.10 | 640 | 20g | n/a | 2.5 | Order · nutrition |
| 57 | Regular Mixed Vegetables Bowl Yoshinoya: stir-fried vegetables over rice; 530 mg sodium; light on protein | ~$4.69 | 469 | 11g | 530mg | 2.3 | Order · nutrition |
| 58 | Power Meal Cinnamon Banana (20 oz) Smoothie King: 20 oz meal-replacement smoothie: dates, bananas, almonds, protein, multivitamin, cinnamon; 0 g added sugar, 9 g fiber | ~$8.99 | 310 | 20g | 350mg | 2.2 | Order · nutrition |
| 59 | Santa Fe Salad Chopt: as listed (avocado, tomatoes, corn, pepper jack, crispy shallots, romaine) with the default Sweet & Smoky Chipotle Vinaigrette | ~$10.99 | 580 | 22g | n/a | 2.0 | Order · nutrition |
| 60 | Super Green Goddess Salad Sweetgreen: as listed: kale, spinach, roasted sweet potatoes, cabbage, spicy broccoli, almonds, chickpeas, carrots, green goddess ranch | ~$11.05 | 465 | 12g | n/a | 1.1 | Order · nutrition |
| # | Meal | Price | Cal | Protein | Sodium | g / $1 | Links |
|---|---|---|---|---|---|---|---|
| 1 | Vegan Pasta Bolognese Bowl Trader Joe's: one frozen bowl: pasta with a plant-based bolognese | ~$3.49 | 430 | 30g | 690mg | 8.6 Standard | Order · nutrition |
| 2 | Chicken Sausage Breakfast Bowl Trader Joe's: one frozen bowl: chicken sausage, egg, potatoes and vegetables | ~$4.29 | 380 | 32g | 690mg | 7.5 Standard | Order · nutrition |
| 3 | Chicken Burrito Bowl Trader Joe's: one 11.6 oz frozen bowl: chicken breast, brown rice, red quinoa, black beans, corn, peppers, cheddar; 9 g fiber | ~$3.49 | 370 | 22g | 630mg | 6.3 | Order · nutrition |
| 4 | Baja Chicken Protein Pocket Subway: one Baja Chicken Protein Pocket from the Fresh Value Menu, as built | ~$3.99 | 330 | 24g | 750mg | 6.0 | Order · nutrition |
| 5 | Peppercorn Ranch Chicken Protein Pocket Subway: flatbread pocket with chicken and peppercorn ranch; 800 mg sodium; $3.99 nationally, higher in CA, WA, AK and HI | ~$3.99 | 330 | 24g | 800mg | 6.0 | Order · nutrition |
| 6 | PB & Banana Protein Smoothie, Whey (Small) Jamba: small: 2% milk, bananas, peanut butter, whey protein; no boosts | ~$7.39 | 555 | 41g | 241mg | 5.5 Standard | Order · nutrition |
| 7 | Turkey & Ham Protein Pocket Subway: flatbread pocket with turkey and ham; 1,260 mg sodium, the saltiest of the pockets; $3.99 nationally, higher in CA, WA, AK and HI | ~$3.99 | 320 | 21g | 1260mg | 5.3 | Order · nutrition |
| 8 | Grilled Chicken & Cheddar, Original Potbelly: Original size: grilled chicken and cheddar; toppings are not counted in the numbers | ~$9.69 | 570 | 50g | 1132mg | 5.2 | Order · nutrition |
| 9 | Chicken Shawarma Bowl Trader Joe's: one 11.3 oz frozen bowl | ~$3.99 | 400 | 20g | 720mg | 5.0 | Order · nutrition |
| 10 | Gladiator Strawberry (20 oz) Smoothie King: 20 oz base recipe with no fruit add-ins (adding fruit changes the numbers); 0 g added sugar | ~$8.99 | 220 | 45g | 350mg | 5.0 Standard | Order · nutrition |
| 11 | Skinny Grilled Chicken & Cheddar Potbelly: Skinny size on multigrain: grilled chicken and cheddar; lettuce and tomato are not counted in the numbers | ~$6.69 | 380 | 33g | 764mg | 4.9 | Order · nutrition |
| 12 | Cool Wrap, No Dressing Chick-fil-A: Cool Wrap (grilled chicken, lettuce, Monterey Jack and Cheddar in a flaxseed flatbread) with the Avocado Lime Ranch removed; the dressing adds 310 calories; sodium is derived: Chick-fil-A lists the wrap only with Avocado Lime Ranch (1,420 mg), minus the dressing (520 mg) | ~$8.55 | 350 | 42g | 900mg | 4.9 | Order · nutrition |
| 13 | Chicken Tikka Masala with Basmati Rice (frozen) Lidl: one 12.5 oz frozen meal; Lidl publishes calories and protein but not sodium, and lists it as available only in certain stores | ~$4.99 | 370 | 24g | 470mg | 4.8 | Order · nutrition |
| 14 | Butter Chicken with Basmati Rice (frozen) Lidl: one 12.5 oz frozen meal; Lidl publishes calories and protein but not sodium, and lists it as available only in certain stores | ~$4.99 | 400 | 24g | 630mg | 4.8 | Order · nutrition |
| 15 | Cup of Chili Jason's Deli: cup of beef chili with cheddar and red onion; 1,220 mg sodium and 11 g saturated fat, so a once-in-a-while pick | ~$5.59 | 400 | 27g | 1220mg | 4.8 | Order · nutrition |
| 16 | PB Protein Smoothie Just Salad: peanut butter protein smoothie; 240 mg sodium; a full meal by the numbers | ~$6.99 | 460 | 32g | 240mg | 4.6 Standard | Order · nutrition |
| 17 | Skinny Mediterranean Potbelly: Skinny size on multigrain: grilled chicken, hummus, feta, artichoke hearts, roasted red peppers and cucumbers | ~$7.69 | 440 | 35g | 1048mg | 4.6 | Order · nutrition |
| 18 | Skinny Tuna Salad & Swiss Potbelly: Skinny size on multigrain: tuna salad and Swiss | ~$6.69 | 461 | 30g | 585mg | 4.5 Standard | Order · nutrition |
| 19 | Chicken Tikka Masala Trader Joe's: one 8.5 oz frozen tray: chicken in tikka masala sauce with basmati rice; 580 mg sodium | ~$4.79 | 360 | 21g | 580mg | 4.4 | Order · nutrition |
| 20 | Chicken Burrito Bowl (light build) Chipotle: chicken, brown rice, black beans, fajita veggies, fresh tomato salsa, romaine; no cheese, sour cream or guac | ~$10.15 | 570 | 45g | n/a | 4.4 | Order · nutrition |
| 21 | Skinny Chicken Salad & Provolone Potbelly: Skinny size on multigrain: chicken salad and provolone | ~$6.69 | 511 | 29g | 627mg | 4.3 Standard | Order · nutrition |
| 22 | Grilled Chicken Sandwich Chick-fil-A: as served: lemon-herb grilled chicken breast, multigrain bun, lettuce and tomato, no sauce | ~$6.85 | 390 | 28g | 765mg | 4.1 | Order · nutrition |
| 23 | Regular Grilled Chicken Bowl (teriyaki or habanero) Yoshinoya: grilled chicken over white or brown rice; 920 mg sodium | ~$8.99 | 580 | 37g | 920mg | 4.1 | Order · nutrition |
| 24 | Teriyaki Chicken Bowl Trader Joe's: one 11.25 oz frozen bowl: teriyaki chicken over rice and vegetables; 880 mg sodium, so a salty one | ~$4.79 | 370 | 18g | 880mg | 3.8 | Order · nutrition |
| 25 | 6-inch Oven-Roasted Turkey Subway: standard build: Artisan Italian bread, turkey, provolone, lettuce, tomatoes, onions and mayo; $4.99 on Thursdays as Sub of the Day | ~$6.89 | 480 | 26g | 1120mg | 3.8 | Order · nutrition |
| 26 | Chicken Bacon Ranch Flatbread Tropical Smoothie Cafe: one flatbread (grilled chicken, bacon, tomato, romaine, cheddar, lite ranch); comes with a side, not counted in the nutrition | ~$7.99 | 510 | 28g | 1230mg | 3.5 | Order · nutrition |
| 27 | Half Bacon Turkey Bravo + Cup of Chicken Noodle Soup Panera Bread: order as Mix & Match: half Bacon Turkey Bravo on Tomato Basil plus a cup of Homestyle Chicken Noodle Soup, with the free apple side | ~$9.98 | 550 | 34g | 2260mg | 3.4 | Order · nutrition |
| 28 | Japanese Pan Noodles (Small) + Grilled Chicken Noodles & Company: small size with grilled chicken breast (+$4.00) | ~$10.75 | 470 | 37g | n/a | 3.4 | Order · nutrition |
| 29 | Kale Caesar with Roasted Chicken Sweetgreen: as listed: roasted chicken, parmesan crisps, shaved parmesan, garlic breadcrumbs, kale, romaine, lemon, caesar dressing | ~$11.95 | 545 | 41g | n/a | 3.4 | Order · nutrition |
| 30 | Chicken Sandwich (no white sauce) The Halal Guys: chicken, lettuce and tomatoes in pita with hot sauce only | ~$11.99 | 419 | 41g | n/a | 3.4 | Order · nutrition |
| 31 | Cup of Chili McAlister's Deli: cup of chili; 1,210 mg sodium; menu shows 340 calories, the nutrition calculator 300 | ~$5.69 | 320 | 19g | 1210mg | 3.3 | Order · nutrition |
| 32 | Small Chicken Platter (no white sauce) The Halal Guys: small platter: chicken, rice, lettuce, tomatoes, pita, hot sauce; skip the white sauce (it adds about 300 cal per 2 oz) | ~$11.99 | 471 | 40g | n/a | 3.3 | Order · nutrition |
| 33 | Kale Caesar Salad + Grilled Chicken Chopt: Kale Caesar (parmesan, croutons, romaine & kale) with the default Creamy Caesar, add grilled chicken | ~$12.28 | 580 | 40g | n/a | 3.3 | Order · nutrition |
| 34 | Chicken Pesto Flatbread Tropical Smoothie Cafe: one flatbread (grilled chicken, tomatoes, parmesan, mozzarella, pesto); comes with a side, not counted in the nutrition | ~$8.29 | 490 | 26g | 1220mg | 3.1 | Order · nutrition |
| 35 | Greek Salad Bowl CAVA: curated salad as listed: grilled chicken, tzatziki, hummus, feta, tomato + onion, cucumber, olives, romaine, arugula, Greek vinaigrette | ~$12.10 | 580 | 37g | n/a | 3.1 | Order · nutrition |
| 36 | Dolce Smoothie (16 oz) Playa Bowls: 16 oz: banana, peanut butter, chocolate protein, coconut milk | ~$7.99 | 520 | 24g | n/a | 3.0 | Order · nutrition |
| 37 | Original High Protein Banana (20 oz) Smoothie King: 20 oz: bananas, almonds, protein blend, whey protein; 0 g added sugar | ~$8.99 | 330 | 27g | 300mg | 3.0 Standard | Order · nutrition |
| 38 | Acai Protein Punch Smoothie Just Salad: acai protein smoothie; the lowest-sodium meal in the index | ~$8.99 | 520 | 27g | 170mg | 3.0 Standard | Order · nutrition |
| 39 | Chicken Brown Rice Bowl (no guac) Qdoba: adobo chicken, seasoned brown rice, black beans, fajita veggies, pico de gallo, romaine; no guac, queso, cheese or sour cream | ~$10.85 | 545 | 33g | n/a | 3.0 | Order · nutrition |
| 40 | Booster Smoothie (16 oz) Playa Bowls: 16 oz: banana, peanut butter, vanilla protein, flax oil, spirulina, cashew milk | ~$7.99 | 530 | 23g | n/a | 2.9 | Order · nutrition |
| 41 | Chicken Caesar Salad Just Salad: as built with Creamy Caesar dressing and fresh lemon | ~$12.99 | 545 | 38g | n/a | 2.9 | Order · nutrition |
| 42 | Chicken Pesto Parm Bowl Sweetgreen: as listed: roasted chicken, spicy broccoli, tomatoes, parmesan, garlic breadcrumbs, quinoa, spinach, hot sauce, pesto vinaigrette | ~$13.75 | 510 | 38g | n/a | 2.8 | Order · nutrition |
| 43 | 8 ct Grilled Nuggets + Kale Crunch Side Chick-fil-A: 8-count Grilled Nuggets with no sauce plus a Kale Crunch Side | ~$10.60 | 300 | 29g | n/a | 2.7 | Order · nutrition |
| 44 | Half Cranberry Walnut Chicken Salad Sandwich + Cup of Chicken Noodle Soup Panera Bread: order as Mix & Match: half Cranberry Walnut Chicken Salad sandwich on Country Rustic plus a cup of Homestyle Chicken Noodle Soup, with the free apple side | ~$9.98 | 470 | 26g | 1540mg | 2.6 | Order · nutrition |
| 45 | Regular Mixed Vegetables Bowl Yoshinoya: stir-fried vegetables over rice; 530 mg sodium; light on protein | ~$4.69 | 469 | 11g | 530mg | 2.3 | Order · nutrition |
| 46 | Power Meal Cinnamon Banana (20 oz) Smoothie King: 20 oz meal-replacement smoothie: dates, bananas, almonds, protein, multivitamin, cinnamon; 0 g added sugar, 9 g fiber | ~$8.99 | 310 | 20g | 350mg | 2.2 | Order · nutrition |
| 47 | Santa Fe Salad Chopt: as listed (avocado, tomatoes, corn, pepper jack, crispy shallots, romaine) with the default Sweet & Smoky Chipotle Vinaigrette | ~$10.99 | 580 | 22g | n/a | 2.0 | Order · nutrition |
| 48 | Super Green Goddess Salad Sweetgreen: as listed: kale, spinach, roasted sweet potatoes, cabbage, spicy broccoli, almonds, chickpeas, carrots, green goddess ranch | ~$11.05 | 465 | 12g | n/a | 1.1 | Order · nutrition |
| # | Meal | Price | Cal | Protein | Sodium | g / $1 | Links |
|---|---|---|---|---|---|---|---|
| 1 | Vegan Pasta Bolognese Bowl Trader Joe's: one frozen bowl: pasta with a plant-based bolognese | ~$3.49 | 430 | 30g | 690mg | 8.6 Standard | Order · nutrition |
| 2 | Chicken Sausage Breakfast Bowl Trader Joe's: one frozen bowl: chicken sausage, egg, potatoes and vegetables | ~$4.29 | 380 | 32g | 690mg | 7.5 Standard | Order · nutrition |
| 3 | PB & Banana Protein Smoothie, Whey (Small) Jamba: small: 2% milk, bananas, peanut butter, whey protein; no boosts | ~$7.39 | 555 | 41g | 241mg | 5.5 Standard | Order · nutrition |
| 4 | Double Chicken Burrito Bowl Chipotle: double chicken, brown rice, black beans, fajita veggies, fresh tomato salsa, romaine | ~$14.20 | 750 | 77g | n/a | 5.4 | Order · nutrition |
| 5 | Chicken Burrito Bowl (loaded) Chipotle: chicken, brown rice, black beans, fajita veggies, fresh tomato salsa, corn salsa, cheese, romaine; sodium not published for this build: Chipotle's ingredient sheet puts any chicken bowl with rice, beans and salsa above 1,500 mg | ~$10.15 | 760 | 54g | n/a | 5.3 | Order · nutrition |
| 6 | Grilled Chicken & Cheddar, Original Potbelly: Original size: grilled chicken and cheddar; toppings are not counted in the numbers | ~$9.69 | 570 | 50g | 1132mg | 5.2 | Order · nutrition |
| 7 | Gladiator Strawberry (20 oz) Smoothie King: 20 oz base recipe with no fruit add-ins (adding fruit changes the numbers); 0 g added sugar | ~$8.99 | 220 | 45g | 350mg | 5.0 Standard | Order · nutrition |
| 8 | Skinny Grilled Chicken & Cheddar Potbelly: Skinny size on multigrain: grilled chicken and cheddar; lettuce and tomato are not counted in the numbers | ~$6.69 | 380 | 33g | 764mg | 4.9 | Order · nutrition |
| 9 | Cool Wrap, No Dressing Chick-fil-A: Cool Wrap (grilled chicken, lettuce, Monterey Jack and Cheddar in a flaxseed flatbread) with the Avocado Lime Ranch removed; the dressing adds 310 calories; sodium is derived: Chick-fil-A lists the wrap only with Avocado Lime Ranch (1,420 mg), minus the dressing (520 mg) | ~$8.55 | 350 | 42g | 900mg | 4.9 | Order · nutrition |
| 10 | PB Protein Smoothie Just Salad: peanut butter protein smoothie; 240 mg sodium; a full meal by the numbers | ~$6.99 | 460 | 32g | 240mg | 4.6 Standard | Order · nutrition |
| 11 | Skinny Mediterranean Potbelly: Skinny size on multigrain: grilled chicken, hummus, feta, artichoke hearts, roasted red peppers and cucumbers | ~$7.69 | 440 | 35g | 1048mg | 4.6 | Order · nutrition |
| 12 | Skinny Tuna Salad & Swiss Potbelly: Skinny size on multigrain: tuna salad and Swiss | ~$6.69 | 461 | 30g | 585mg | 4.5 Standard | Order · nutrition |
| 13 | Regular Chicken Platter (no white sauce) The Halal Guys: regular platter: chicken, rice, lettuce, tomatoes, pita, hot sauce; skip the white sauce (it adds about 300 cal per 2 oz) | ~$12.99 | 648 | 59g | n/a | 4.5 | Order · nutrition |
| 14 | Chicken Burrito Bowl (light build) Chipotle: chicken, brown rice, black beans, fajita veggies, fresh tomato salsa, romaine; no cheese, sour cream or guac | ~$10.15 | 570 | 45g | n/a | 4.4 | Order · nutrition |
| 15 | Supergreen Caesar Chicken Wrap Tropical Smoothie Cafe: one wrap (grilled chicken, romaine, spinach, parmesan, tomatoes, Caesar); comes with a side, not counted in the nutrition | ~$9.99 | 750 | 43g | 1820mg | 4.3 | Order · nutrition |
| 16 | Classic Cobb Salad Chopt: as listed (grilled chicken, avocado, bacon, egg, blue cheese, tomatoes, romaine) with the default Buttermilk Ranch | ~$14.29 | 740 | 61g | n/a | 4.3 | Order · nutrition |
| 17 | Regular Grilled Chicken Bowl (teriyaki or habanero) Yoshinoya: grilled chicken over white or brown rice; 920 mg sodium | ~$8.99 | 580 | 37g | 920mg | 4.1 | Order · nutrition |
| 18 | Double Protein Post-Workout Bowl (Chicken) Qdoba: as built: double adobo chicken, black beans, fajita veggies, romaine, pico de gallo, salsa verde, guacamole | ~$12.29 | 700 | 51g | n/a | 4.1 | Order · nutrition |
| 19 | Greek Chicken Pita CAVA: curated pita as listed: grilled chicken, tzatziki, tomato + onion, olives, feta, romaine, yogurt dill dressing | ~$12.10 | 720 | 48g | n/a | 4.0 | Order · nutrition |
| 20 | Spicy Chicken Caesar Wrap Just Salad: as built with its default dressing | ~$12.99 | 690 | 52g | n/a | 4.0 | Order · nutrition |
| 21 | Japanese Pan Noodles (Regular) + Grilled Chicken Noodles & Company: regular size with grilled chicken breast (+$4.00) | ~$12.10 | 790 | 47g | n/a | 3.9 | Order · nutrition |
| 22 | Half Bacon Turkey Bravo + Cup of Chicken Noodle Soup Panera Bread: order as Mix & Match: half Bacon Turkey Bravo on Tomato Basil plus a cup of Homestyle Chicken Noodle Soup, with the free apple side | ~$9.98 | 550 | 34g | 2260mg | 3.4 | Order · nutrition |
| 23 | Japanese Pan Noodles (Small) + Grilled Chicken Noodles & Company: small size with grilled chicken breast (+$4.00) | ~$10.75 | 470 | 37g | n/a | 3.4 | Order · nutrition |
| 24 | Kale Caesar with Roasted Chicken Sweetgreen: as listed: roasted chicken, parmesan crisps, shaved parmesan, garlic breadcrumbs, kale, romaine, lemon, caesar dressing | ~$11.95 | 545 | 41g | n/a | 3.4 | Order · nutrition |
| 25 | Chicken Sandwich (no white sauce) The Halal Guys: chicken, lettuce and tomatoes in pita with hot sauce only | ~$11.99 | 419 | 41g | n/a | 3.4 | Order · nutrition |
| 26 | Small Chicken Platter (no white sauce) The Halal Guys: small platter: chicken, rice, lettuce, tomatoes, pita, hot sauce; skip the white sauce (it adds about 300 cal per 2 oz) | ~$11.99 | 471 | 40g | n/a | 3.3 | Order · nutrition |
| 27 | Chicken + Rice Bowl CAVA: curated bowl as listed: grilled chicken, hummus, tzatziki, pickled onions, tomato + onion, cucumber, feta, arugula, brown rice, Greek vinaigrette | ~$12.10 | 700 | 40g | n/a | 3.3 | Order · nutrition |
| 28 | Kale Caesar Salad + Grilled Chicken Chopt: Kale Caesar (parmesan, croutons, romaine & kale) with the default Creamy Caesar, add grilled chicken | ~$12.28 | 580 | 40g | n/a | 3.3 | Order · nutrition |
| 29 | Greek Salad Bowl CAVA: curated salad as listed: grilled chicken, tzatziki, hummus, feta, tomato + onion, cucumber, olives, romaine, arugula, Greek vinaigrette | ~$12.10 | 580 | 37g | n/a | 3.1 | Order · nutrition |
| 30 | Chicken Bowl with Free Guac Qdoba: adobo chicken, cilantro lime rice, black beans, fajita veggies, pico de gallo, guacamole | ~$10.85 | 645 | 33g | n/a | 3.0 | Order · nutrition |
| 31 | Chicken Brown Rice Bowl (no guac) Qdoba: adobo chicken, seasoned brown rice, black beans, fajita veggies, pico de gallo, romaine; no guac, queso, cheese or sour cream | ~$10.85 | 545 | 33g | n/a | 3.0 | Order · nutrition |
| 32 | Chicken Caesar Salad Just Salad: as built with Creamy Caesar dressing and fresh lemon | ~$12.99 | 545 | 38g | n/a | 2.9 | Order · nutrition |
| 33 | Chicken Pesto Parm Bowl Sweetgreen: as listed: roasted chicken, spicy broccoli, tomatoes, parmesan, garlic breadcrumbs, quinoa, spinach, hot sauce, pesto vinaigrette | ~$13.75 | 510 | 38g | n/a | 2.8 | Order · nutrition |
| # | Meal | Price | Cal | Protein | Sodium | g / $1 | Links |
|---|---|---|---|---|---|---|---|
| 1 | Vegan Pasta Bolognese Bowl Trader Joe's: one frozen bowl: pasta with a plant-based bolognese | ~$3.49 | 430 | 30g | 690mg | 8.6 Standard | Order · nutrition |
| 2 | PB & Banana Protein Smoothie, Whey (Small) Jamba: small: 2% milk, bananas, peanut butter, whey protein; no boosts | ~$7.39 | 555 | 41g | 241mg | 5.5 Standard | Order · nutrition |
| 3 | Gladiator Strawberry (20 oz) Smoothie King: 20 oz base recipe with no fruit add-ins (adding fruit changes the numbers); 0 g added sugar | ~$8.99 | 220 | 45g | 350mg | 5.0 Standard | Order · nutrition |
| 4 | PB Protein Smoothie Just Salad: peanut butter protein smoothie; 240 mg sodium; a full meal by the numbers | ~$6.99 | 460 | 32g | 240mg | 4.6 Standard | Order · nutrition |
| 5 | Dolce Smoothie (16 oz) Playa Bowls: 16 oz: banana, peanut butter, chocolate protein, coconut milk | ~$7.99 | 520 | 24g | n/a | 3.0 | Order · nutrition |
| 6 | Original High Protein Banana (20 oz) Smoothie King: 20 oz: bananas, almonds, protein blend, whey protein; 0 g added sugar | ~$8.99 | 330 | 27g | 300mg | 3.0 Standard | Order · nutrition |
| 7 | Acai Protein Punch Smoothie Just Salad: acai protein smoothie; the lowest-sodium meal in the index | ~$8.99 | 520 | 27g | 170mg | 3.0 Standard | Order · nutrition |
| 8 | Booster Smoothie (16 oz) Playa Bowls: 16 oz: banana, peanut butter, vanilla protein, flax oil, spirulina, cashew milk | ~$7.99 | 530 | 23g | n/a | 2.9 | Order · nutrition |
| 9 | Japanese Pan Noodles (Regular) Noodles & Company: regular size, no added protein | ~$8.10 | 640 | 20g | n/a | 2.5 | Order · nutrition |
| 10 | Regular Mixed Vegetables Bowl Yoshinoya: stir-fried vegetables over rice; 530 mg sodium; light on protein | ~$4.69 | 469 | 11g | 530mg | 2.3 | Order · nutrition |
| 11 | Power Meal Cinnamon Banana (20 oz) Smoothie King: 20 oz meal-replacement smoothie: dates, bananas, almonds, protein, multivitamin, cinnamon; 0 g added sugar, 9 g fiber | ~$8.99 | 310 | 20g | 350mg | 2.2 | Order · nutrition |
| 12 | Santa Fe Salad Chopt: as listed (avocado, tomatoes, corn, pepper jack, crispy shallots, romaine) with the default Sweet & Smoky Chipotle Vinaigrette | ~$10.99 | 580 | 22g | n/a | 2.0 | Order · nutrition |
| 13 | Super Green Goddess Salad Sweetgreen: as listed: kale, spinach, roasted sweet potatoes, cabbage, spicy broccoli, almonds, chickpeas, carrots, green goddess ranch | ~$11.05 | 465 | 12g | n/a | 1.1 | Order · nutrition |
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