{
  "updated": "October 4, 2026",
  "note": "Nutrition is from official chain sources; prices are typical and vary by location. protein_per_dollar = protein / price.",
  "meals": [
    {
      "id": "c96395e2",
      "brand": "Trader Joe's",
      "meal": "Vegan Pasta Bolognese Bowl",
      "build": "one frozen bowl: pasta with a plant-based bolognese",
      "kind": "high-protein",
      "price": 3.49,
      "calories": 430,
      "protein": 30,
      "protein_per_dollar": 8.6,
      "sodium": 690,
      "meets_standard": true,
      "vegetarian": true,
      "price_source_type": "official",
      "price_location": "traderjoes.com national list price (checked October 4, 2026)",
      "nutrition_url": "https://www.traderjoes.com/home/products/pdp/vegan-pasta-bolognese-bowl",
      "price_url": "https://www.traderjoes.com/home/products/pdp/vegan-pasta-bolognese-bowl",
      "order_url": "https://www.traderjoes.com/home/products/pdp/vegan-pasta-bolognese-bowl"
    },
    {
      "id": "489a96e5",
      "brand": "Trader Joe's",
      "meal": "Chicken Sausage Breakfast Bowl",
      "build": "one frozen bowl: chicken sausage, egg, potatoes and vegetables",
      "kind": "high-protein",
      "price": 4.29,
      "calories": 380,
      "protein": 32,
      "protein_per_dollar": 7.5,
      "sodium": 690,
      "meets_standard": true,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "traderjoes.com national list price (checked October 4, 2026)",
      "nutrition_url": "https://www.traderjoes.com/home/products/pdp/chicken-sausage-breakfast-bowl",
      "price_url": "https://www.traderjoes.com/home/products/pdp/chicken-sausage-breakfast-bowl",
      "order_url": "https://www.traderjoes.com/home/products/pdp/chicken-sausage-breakfast-bowl"
    },
    {
      "id": "c7b2d7e4",
      "brand": "Trader Joe's",
      "meal": "Chicken Burrito Bowl",
      "build": "one 11.6 oz frozen bowl: chicken breast, brown rice, red quinoa, black beans, corn, peppers, cheddar; 9 g fiber",
      "kind": "cheapest-filling",
      "price": 3.49,
      "calories": 370,
      "protein": 22,
      "carbs": 51,
      "fat": 10,
      "sugar": 2,
      "protein_per_dollar": 6.3,
      "sodium": 630,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "national price on traderjoes.com",
      "nutrition_url": "https://www.traderjoes.com/home/products/pdp/chicken-burrito-bowl-057750",
      "price_url": "https://www.traderjoes.com/home/products/pdp/chicken-burrito-bowl-057750",
      "order_url": "https://www.traderjoes.com/home/products/pdp/chicken-burrito-bowl-057750"
    },
    {
      "id": "5a476dde",
      "brand": "Subway",
      "meal": "Baja Chicken Protein Pocket",
      "build": "one Baja Chicken Protein Pocket from the Fresh Value Menu, as built",
      "kind": "cheapest-filling",
      "price": 3.99,
      "calories": 330,
      "protein": 24,
      "protein_per_dollar": 6,
      "sodium": 750,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Subway #820-0 South Lakes Village, 11160 S. Lakes Dr, Reston, VA",
      "nutrition_url": "https://media.subway.com/dam/urn:aaid:aem:2278372c-147b-42f2-8edc-7d8d94d1f07e/original/as/us-nutrition-en.pdf",
      "price_url": "https://www.subway.com/en-us/restaurant/820-0/menu/",
      "order_url": "https://newsroom.subway.com/2026-04-28-Subway-R-Introduces-Its-First-Ever-Value-Menu-with-15-Entrees-Under-5"
    },
    {
      "id": "473dbaf6",
      "brand": "Subway",
      "meal": "Peppercorn Ranch Chicken Protein Pocket",
      "build": "flatbread pocket with chicken and peppercorn ranch; 800 mg sodium; $3.99 nationally, higher in CA, WA, AK and HI",
      "kind": "cheapest-filling",
      "price": 3.99,
      "calories": 330,
      "protein": 24,
      "protein_per_dollar": 6,
      "sodium": 800,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Subway newsroom national price (April 30, 2026), still listed October 3, 2026",
      "nutrition_url": "https://media.subway.com/dam/urn:aaid:aem:f20a4541-8c88-496b-940d-4aa8318cae26/original/as/us-nutrition-en.pdf",
      "price_url": "https://newsroom.subway.com/blog-protein-pockets",
      "order_url": "https://www.subway.com/en-us"
    },
    {
      "id": "7757837f",
      "brand": "Jamba",
      "meal": "PB & Banana Protein Smoothie, Whey (Small)",
      "build": "small: 2% milk, bananas, peanut butter, whey protein; no boosts",
      "kind": "cheapest-filling",
      "price": 7.39,
      "calories": 555,
      "protein": 41,
      "carbs": 50,
      "fat": 23,
      "sugar": 32,
      "protein_per_dollar": 5.5,
      "sodium": 241,
      "meets_standard": true,
      "vegetarian": true,
      "price_source_type": "official",
      "price_location": "Union Station, Washington, DC",
      "nutrition_url": "https://assets.ctfassets.net/zqt8tllj2cy0/evcoqai6h6vOxuBZebEPF/5e40b19977920b2275a427e70e9f7915/Jamba_Nutrition_Spreadsheet_-_Sept_2026.pdf",
      "price_url": "https://www.jamba.com/menu/union-station-603/smoothies/pb-banana-protein-whey",
      "order_url": "https://www.jamba.com/menu/union-station-603/smoothies/pb-banana-protein-whey"
    },
    {
      "id": "d2adc546",
      "brand": "Chipotle",
      "meal": "Double Chicken Burrito Bowl",
      "build": "double chicken, brown rice, black beans, fajita veggies, fresh tomato salsa, romaine",
      "kind": "high-protein",
      "price": 14.2,
      "calories": 750,
      "protein": 77,
      "carbs": 68,
      "fat": 22,
      "protein_per_dollar": 5.4,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Reston, VA store; 10.15 chicken bowl + 4.05 double portion of chicken",
      "nutrition_url": "https://www.chipotle.com/content/dam/chipotle/menu/nutrition/US-Nutrition-Facts-Paper-Menu-3-2025.pdf",
      "price_url": "https://www.chipotle.com/order/build/burrito-bowl?restaurant=1284",
      "order_url": "https://www.chipotle.com/order"
    },
    {
      "id": "e1c93f7c",
      "brand": "Subway",
      "meal": "Turkey & Ham Protein Pocket",
      "build": "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",
      "kind": "cheapest-filling",
      "price": 3.99,
      "calories": 320,
      "protein": 21,
      "protein_per_dollar": 5.3,
      "sodium": 1260,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Subway newsroom national price (April 30, 2026), still listed October 3, 2026",
      "nutrition_url": "https://media.subway.com/dam/urn:aaid:aem:f20a4541-8c88-496b-940d-4aa8318cae26/original/as/us-nutrition-en.pdf",
      "price_url": "https://newsroom.subway.com/blog-protein-pockets",
      "order_url": "https://www.subway.com/en-us"
    },
    {
      "id": "524aa748",
      "brand": "Chipotle",
      "meal": "Chicken Burrito Bowl (loaded)",
      "build": "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",
      "kind": "cheapest-filling",
      "price": 10.15,
      "calories": 760,
      "protein": 54,
      "carbs": 85,
      "fat": 24,
      "protein_per_dollar": 5.3,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Reston, VA store (11913 Freedom Dr Ste 35)",
      "nutrition_url": "https://www.chipotle.com/content/dam/chipotle/menu/nutrition/US-Nutrition-Facts-Paper-Menu-3-2025.pdf",
      "price_url": "https://www.chipotle.com/order/build/burrito-bowl?restaurant=1284",
      "order_url": "https://www.chipotle.com/order"
    },
    {
      "id": "217534d1",
      "brand": "Potbelly",
      "meal": "Grilled Chicken & Cheddar, Original",
      "build": "Original size: grilled chicken and cheddar; toppings are not counted in the numbers",
      "kind": "high-protein",
      "price": 9.69,
      "calories": 570,
      "protein": 50,
      "carbs": 62,
      "fat": 14,
      "protein_per_dollar": 5.2,
      "sodium": 1132,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Reston Town Center, 11919 Freedom Drive, Reston, VA",
      "nutrition_url": "https://restaurant.nutritionix.com/potbelly/item/245387",
      "price_url": "https://www.potbelly.com/locations/virginia/reston-town-center",
      "order_url": "https://www.potbelly.com/locations/virginia/reston-town-center"
    },
    {
      "id": "c6227afb",
      "brand": "Trader Joe's",
      "meal": "Chicken Shawarma Bowl",
      "build": "one 11.3 oz frozen bowl",
      "kind": "lighter",
      "price": 3.99,
      "calories": 400,
      "protein": 20,
      "carbs": 52,
      "fat": 12,
      "sugar": 3,
      "protein_per_dollar": 5,
      "sodium": 720,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "national price on traderjoes.com",
      "nutrition_url": "https://www.traderjoes.com/home/products/pdp/chicken-shawarma-bowl-076705",
      "price_url": "https://www.traderjoes.com/home/products/pdp/chicken-shawarma-bowl-076705",
      "order_url": "https://www.traderjoes.com/home/products/pdp/chicken-shawarma-bowl-076705"
    },
    {
      "id": "75a3be55",
      "brand": "Smoothie King",
      "meal": "Gladiator Strawberry (20 oz)",
      "build": "20 oz base recipe with no fruit add-ins (adding fruit changes the numbers); 0 g added sugar",
      "kind": "high-protein",
      "price": 8.99,
      "calories": 220,
      "protein": 45,
      "carbs": 3,
      "fat": 3,
      "sugar": 1,
      "protein_per_dollar": 5,
      "sodium": 350,
      "meets_standard": true,
      "vegetarian": true,
      "price_source_type": "official",
      "price_location": "Fairfax, VA store (10342 Main St)",
      "nutrition_url": "https://www.smoothieking.com/menu/smoothies/get-fit/gladiator-strawberry/",
      "price_url": "https://order.smoothieking.com/location/smoothie-king-10342-main-street/menu",
      "order_url": "https://order.smoothieking.com/location/smoothie-king-10342-main-street/menu"
    },
    {
      "id": "152455c2",
      "brand": "Potbelly",
      "meal": "Skinny Grilled Chicken & Cheddar",
      "build": "Skinny size on multigrain: grilled chicken and cheddar; lettuce and tomato are not counted in the numbers",
      "kind": "cheapest-filling",
      "price": 6.69,
      "calories": 380,
      "protein": 33,
      "carbs": 46,
      "fat": 9,
      "protein_per_dollar": 4.9,
      "sodium": 764,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Reston Town Center, 11919 Freedom Drive, Reston, VA",
      "nutrition_url": "https://restaurant.nutritionix.com/potbelly/item/311941",
      "price_url": "https://www.potbelly.com/locations/virginia/reston-town-center",
      "order_url": "https://www.potbelly.com/locations/virginia/reston-town-center"
    },
    {
      "id": "3c771ff0",
      "brand": "Chick-fil-A",
      "meal": "Cool Wrap, No Dressing",
      "build": "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)",
      "kind": "high-protein",
      "price": 8.55,
      "calories": 350,
      "protein": 42,
      "carbs": 29,
      "fat": 13,
      "protein_per_dollar": 4.9,
      "sodium": 900,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Village Commons, 12160 Sunset Hills Rd, Reston, VA (pickup menu)",
      "nutrition_url": "https://order.chick-fil-a.com/",
      "price_url": "https://order.chick-fil-a.com/",
      "order_url": "https://order.chick-fil-a.com/"
    },
    {
      "id": "5954ee20",
      "brand": "Lidl",
      "meal": "Chicken Tikka Masala with Basmati Rice (frozen)",
      "build": "one 12.5 oz frozen meal; Lidl publishes calories and protein but not sodium, and lists it as available only in certain stores",
      "kind": "cheapest-filling",
      "price": 4.99,
      "calories": 370,
      "protein": 24,
      "protein_per_dollar": 4.8,
      "sodium": 470,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "lidl.com (checked October 3, 2026; select stores)",
      "nutrition_url": "https://www.lidl.com/p/frozen-chicken-tikka-masala-with-basmati-rice/p11241613",
      "price_url": "https://www.lidl.com/p/frozen-chicken-tikka-masala-with-basmati-rice/p11241613",
      "order_url": "https://www.lidl.com/p/frozen-chicken-tikka-masala-with-basmati-rice/p11241613",
      "region": "East Coast (Lidl US stores)"
    },
    {
      "id": "eb2ef21b",
      "brand": "Lidl",
      "meal": "Butter Chicken with Basmati Rice (frozen)",
      "build": "one 12.5 oz frozen meal; Lidl publishes calories and protein but not sodium, and lists it as available only in certain stores",
      "kind": "cheapest-filling",
      "price": 4.99,
      "calories": 400,
      "protein": 24,
      "protein_per_dollar": 4.8,
      "sodium": 630,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "lidl.com (checked October 3, 2026; select stores)",
      "nutrition_url": "https://www.lidl.com/p/frozen-butter-chicken-with-basmati-rice/p11241129",
      "price_url": "https://www.lidl.com/p/frozen-butter-chicken-with-basmati-rice/p11241129",
      "order_url": "https://www.lidl.com/p/frozen-butter-chicken-with-basmati-rice/p11241129",
      "region": "East Coast (Lidl US stores)"
    },
    {
      "id": "46a59041",
      "brand": "Jason's Deli",
      "meal": "Cup of Chili",
      "build": "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",
      "kind": "high-protein",
      "price": 5.59,
      "calories": 400,
      "protein": 27,
      "protein_per_dollar": 4.8,
      "sodium": 1220,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Beaumont, TX (Dowlen Rd) on jasonsdeli.com, October 3, 2026",
      "nutrition_url": "https://jasons-deli.widget.eagle.bigzpoon.com/menu/5ec136dff9ba6500117ba48e/Chili/10627",
      "price_url": "https://www.jasonsdeli.com/menu/247102?type=mealtime&category=soups",
      "order_url": "https://www.jasonsdeli.com/menu",
      "region": "South & Central"
    },
    {
      "id": "115c7709",
      "brand": "Just Salad",
      "meal": "PB Protein Smoothie",
      "build": "peanut butter protein smoothie; 240 mg sodium; a full meal by the numbers",
      "kind": "high-protein",
      "price": 6.99,
      "calories": 460,
      "protein": 32,
      "protein_per_dollar": 4.6,
      "sodium": 240,
      "meets_standard": true,
      "vegetarian": true,
      "price_source_type": "official",
      "price_location": "Livingston, NJ on order.justsalad.com, October 3, 2026",
      "nutrition_url": "https://order.justsalad.com/menu/419",
      "price_url": "https://order.justsalad.com/menu/419",
      "order_url": "https://order.justsalad.com/",
      "region": "Northeast & Select states"
    },
    {
      "id": "5706e347",
      "brand": "Potbelly",
      "meal": "Skinny Mediterranean",
      "build": "Skinny size on multigrain: grilled chicken, hummus, feta, artichoke hearts, roasted red peppers and cucumbers",
      "kind": "lighter",
      "price": 7.69,
      "calories": 440,
      "protein": 35,
      "carbs": 55,
      "fat": 10,
      "protein_per_dollar": 4.6,
      "sodium": 1048,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Reston Town Center, 11919 Freedom Drive, Reston, VA",
      "nutrition_url": "https://restaurant.nutritionix.com/potbelly/item/312019",
      "price_url": "https://www.potbelly.com/locations/virginia/reston-town-center",
      "order_url": "https://www.potbelly.com/locations/virginia/reston-town-center"
    },
    {
      "id": "27f96499",
      "brand": "Potbelly",
      "meal": "Skinny Tuna Salad & Swiss",
      "build": "Skinny size on multigrain: tuna salad and Swiss",
      "kind": "high-protein",
      "price": 6.69,
      "calories": 461,
      "protein": 30,
      "protein_per_dollar": 4.5,
      "sodium": 585,
      "meets_standard": true,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Skinny sandwich price at Reston Town Center, same as the other Skinny sandwiches (October 2026)",
      "nutrition_url": "https://restaurant.nutritionix.com/potbelly/landing",
      "price_url": "https://www.potbelly.com/locations/virginia/reston-town-center",
      "order_url": "https://www.potbelly.com/locations/virginia/reston-town-center"
    },
    {
      "id": "3f8a5c70",
      "brand": "The Halal Guys",
      "meal": "Regular Chicken Platter (no white sauce)",
      "build": "regular platter: chicken, rice, lettuce, tomatoes, pita, hot sauce; skip the white sauce (it adds about 300 cal per 2 oz)",
      "kind": "high-protein",
      "price": 12.99,
      "calories": 648,
      "protein": 59,
      "carbs": 79,
      "fat": 10,
      "protein_per_dollar": 4.5,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Vienna, VA store (2670 E Avenir Pl)",
      "nutrition_url": "https://thehalalguys.com/wp-content/uploads/2023/01/TheHalalGuys-NutritionalGuide-Jan2023.pdf",
      "price_url": "https://order.thehalalguys.com/menu/halal-guys-vienna/products/69526017",
      "order_url": "https://order.thehalalguys.com/menu/halal-guys-vienna"
    },
    {
      "id": "f9e34746",
      "brand": "Trader Joe's",
      "meal": "Chicken Tikka Masala",
      "build": "one 8.5 oz frozen tray: chicken in tikka masala sauce with basmati rice; 580 mg sodium",
      "kind": "cheapest-filling",
      "price": 4.79,
      "calories": 360,
      "protein": 21,
      "protein_per_dollar": 4.4,
      "sodium": 580,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "traderjoes.com national list price (checked October 3, 2026)",
      "nutrition_url": "https://www.traderjoes.com/home/products/pdp/099142",
      "price_url": "https://www.traderjoes.com/home/products/pdp/099142",
      "order_url": "https://www.traderjoes.com/home/products/pdp/099142"
    },
    {
      "id": "832351b3",
      "brand": "Chipotle",
      "meal": "Chicken Burrito Bowl (light build)",
      "build": "chicken, brown rice, black beans, fajita veggies, fresh tomato salsa, romaine; no cheese, sour cream or guac",
      "kind": "lighter",
      "price": 10.15,
      "calories": 570,
      "protein": 45,
      "carbs": 68,
      "fat": 15,
      "protein_per_dollar": 4.4,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Reston, VA store (11913 Freedom Dr Ste 35)",
      "nutrition_url": "https://www.chipotle.com/content/dam/chipotle/menu/nutrition/US-Nutrition-Facts-Paper-Menu-3-2025.pdf",
      "price_url": "https://www.chipotle.com/order/build/burrito-bowl?restaurant=1284",
      "order_url": "https://www.chipotle.com/order"
    },
    {
      "id": "cbdb55ff",
      "brand": "Potbelly",
      "meal": "Skinny Chicken Salad & Provolone",
      "build": "Skinny size on multigrain: chicken salad and provolone",
      "kind": "high-protein",
      "price": 6.69,
      "calories": 511,
      "protein": 29,
      "protein_per_dollar": 4.3,
      "sodium": 627,
      "meets_standard": true,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Skinny sandwich price at Reston Town Center, same as the other Skinny sandwiches (October 2026)",
      "nutrition_url": "https://restaurant.nutritionix.com/potbelly/landing",
      "price_url": "https://www.potbelly.com/locations/virginia/reston-town-center",
      "order_url": "https://www.potbelly.com/locations/virginia/reston-town-center"
    },
    {
      "id": "603de0ea",
      "brand": "Tropical Smoothie Cafe",
      "meal": "Supergreen Caesar Chicken Wrap",
      "build": "one wrap (grilled chicken, romaine, spinach, parmesan, tomatoes, Caesar); comes with a side, not counted in the nutrition",
      "kind": "high-protein",
      "price": 9.99,
      "calories": 750,
      "protein": 43,
      "carbs": 55,
      "fat": 39,
      "sugar": 5,
      "protein_per_dollar": 4.3,
      "sodium": 1820,
      "meets_standard": false,
      "vegetarian": false,
      "price_source_type": "official",
      "price_location": "Plaza America store, 11684 Plaza America Dr, Reston, VA",
      "nutrition_url": "https://d1yg02isjcwtyb.cloudfront.net/wp-content/uploads/2026/01/TSC_2026_Promo1_Nutrition_Guide_Rd6_HI_NCNB66.pdf",
      "price_url": "https://order.tropicalsmoothiecafe.com/menu/VA-098",
      "order_url": "https://order.tropicalsmoothiecafe.com/menu/VA-098"
    },
    {
      "id": "9d5cc6c2",
      "brand": "Chopt",
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