Katy, TX Protein Guide: On-the-Go Options

Introduction

For those with a busy lifestyle in Katy, TX, finding high-protein meals on the go is essential. This guide highlights the best protein-packed options available at fast food spots, grocery stores, and grab-and-go locations. here is a estimated  guide remember all food is made different even from the same company's, not all sizes are equal so this is a rough estimate.

Fast Food & Quick-Service Restaurants

If you're in a rush but still need your protein fix, these fast-food options offer the best balance of nutrition and convenience.

Whataburger

• Grilled Chicken Sandwich - 36g protein, 430 calories (Request no mayo, add extra chicken)
• Whataburger Jr. - 15g protein, 310 calories (Order without bun, add avocado)
• Grilled Chicken Fajita Taco - 28g protein, 380 calories

Chick-fil-A

• Grilled Nuggets (8 ct.) - 25g protein, 130 calories
• Grilled Chicken Sandwich - 29g protein, 390 calories (No butter on bun, add extra grilled chicken)
• Egg White Grill (Breakfast Option) - 26g protein, 290 calories

Chipotle

• Double Chicken or Steak Bowl - 60g protein, ~750 calories (Opt for extra protein, skip heavy toppings)
• Lifestyle Bowls (Keto, High-Protein, or Whole30 options available)

McDonald's

• Egg McMuffin (Breakfast Option) - 17g protein, 300 calories
• Grilled Chicken Sandwich - 37g protein, 420 calories
• Plain Hamburger (Add extra beef patty, no bun for low-carb option) - 27g protein, 250 calories

Starbucks

• Egg Bites (Bacon & Gruyere) - 19g protein, 320 calories
• Protein Box (Turkey, Chicken, or Peanut Butter options) - 22g protein, 470 calories
• Cold Brew with Protein Shake (DIY: Mix with a Fairlife protein shake) - 26g protein, 200 calories

Convenience Store & Grocery Store Finds

If you're stopping by HEB, Buc-ee's, or a gas station, these are the best high-protein, grab-and-go options.

HEB Grab-and-Go

• Pre-Cooked Grilled Chicken Strips - 44g protein, 220 calories per serving
• Hard-Boiled Eggs (2-pack) - 12g protein, 140 calories
• Fairlife Core Power Protein Shakes - 42g protein, 230 calories
• Deli Turkey & Chicken Breast (Fresh Sliced or Packaged) - 21g protein, 110 calories per 3 oz
• Greek Yogurt (Oikos, Chobani, or Two Good) - 16g protein, 120 calories per serving
• Cottage Cheese (Good Culture or HEB Brand) - 19g protein, 160 calories per cup
• Almond Butter Packets - 7g protein, 190 calories

Buc-ee’s & Gas Stations

• Beef Jerky (Look for low-sodium options) - 11g protein, 90 calories per oz
• Hard-Boiled Eggs - 12g protein, 140 calories (per 2-pack)
• String Cheese - 7g protein, 80 calories per stick
• Protein Bars (Quest, ONE, or RXBAR) - 20g protein, ~200 calories
• Tuna Packets (Starkist or Wild Planet) - 17g protein, 90 calories per packet
• Mixed Nuts (Watch for added sugars & oils) - 6g protein, 180 calories per oz

Meal Prep & Local Healthy Spots

If you have a bit more time, these local Katy spots offer fresh, high-protein meals to keep you on track.

Local Meal Prep Services

• Clean Juice (Katy): Protein smoothies & healthy bowls (~30g protein per smoothie)
• My Fit Foods (Katy): Pre-packaged high-protein meals (25-50g protein per meal)
• Snap Kitchen (HEB inside): Balanced meal options (20-40g protein per meal)

Healthy Restaurants

• Salata: Build your own salad with double protein (~40g protein per meal)
• First Watch: Power Breakfasts with eggs and lean proteins (~35g protein per meal)
• Local Table: Lean protein bowls & wraps (~30g protein per meal)

Final Thoughts: Make Eating Protein Easy

Staying on track with protein doesn’t have to be hard—even when you're on the go. Whether grabbing a quick bite from Chick-fil-A, picking up protein-packed groceries at HEB, or stopping by Buc-ee’s for a snack, Katy has plenty of options to fuel your day.If you want a fully customized meal plan designed around your schedule, let us do the work for you! Sign up today for a personalized nutrition plan that fits your goals.