Best Fast Food after Workout | List of Foods and Guidelines

When someone is really hungry, especially after a heavy workout, the first thing that comes to mind is eating a delicious meal that not only fulfills the body’s needs but also brings happiness.

This is where the craving for a post-workout fast food meal steps in! Everyone loves eating it.

But it’s no secret that most fast-food chains are unhealthy.

Take McDonald’s – they’re famous for their greasy burgers and fries.

They are in no way the best post-workout fast food but people love eating them because of how they present it and the number of times they advertise it with all the psychological tricks behind them.

However, there is a way to eat healthy fast food from many restaurants, including McDonald’s.

A lot of people make the mistake of assuming that any fried food will be unhealthy, but this is not always the case.

Foods like grilled chicken, burgers, fries, etc. are all healthy if cooked using fresh and quality ingredients plus eaten in an appropriate proportion!

If you are looking for good places to eat after a workout, this article provides a detailed guide to over 30 of the best post-workout fast food options, including more than 25 fast-food places and major restaurants.

Be sure to read until the end, as all options listed are healthy.

36 Best Fast Food Meal Options After Workout:

1. Shake Shack: ‘Shroom Burger

The ‘Shroom Burger is a vegetarian burger that is made with a portobello mushroom cap. The burger includes lettuce, tomato, cheese, and ShackSauce.

This vegetarian option is for those who want to keep their calories down but still want the flavor of a juicy burger.

2. White Castle: Original Slider

The Original Slider is a healthier option for post-workout cravings. The Original Slider has fewer calories and fat than the rest of the White Castle menu.

3. Burger King: Spicy Chicken Jr.

Burger King is a fast-food restaurant that specializes in hamburgers.

It has about 17,000 locations in over 100 countries.

Burger King is also known for its “Have it Your Way” slogan and for being the second-largest hamburger chain in the United States, after McDonald’s.

The company began as a barbecue restaurant operated by Keith J. Kramer and his wife’s uncle, James McLamore, in 1953 when they opened their first location in Jacksonville, Florida.

In recent years, Burger King has adopted a new marketing strategy to offer healthier products to its customers including salads and wraps.

In 2017, the company announced that they would be adding a Spicy Chicken Jr burger to their menu which includes lettuce and tomato on a spicy chicken patty with mayonnaise sauce.

Not only is this burger healthy but also a great post-workout fast food option to eat.

4. Quiznos: Mesquite Chicken Sammie

Quiznos: Mesquite Chicken Sammie. Best fast food after workout

Quiznos has always been known for its delicious and healthy food.

They have a wide range of choices that are perfect for people who are on the go. One of these options is the Mesquite Chicken Sammie.

This sandwich is made with grilled chicken, lettuce, tomato, and avocado. It is served on toasted wheat bread and can be ordered with a side of chips or fruit.

This post-workout meal was created by Quiznos specifically for people who need something fast and healthy after working out or playing sports.

The Mesquite Chicken Sammie contains all-natural ingredients such as grilled chicken, lettuce, tomato, and avocado which provide protein to help build muscle mass.

This sandwich also has fewer calories than most other fast food choices which makes it perfect for those who are trying to lose weight.

5. Qdoba: Paleo Chicken Salad

Qdoba: Paleo Chicken Salad. Best fast food after workout

Fast food is often seen as unhealthy, but Qdoba offers healthy options for those who are watching what they eat.

Qdoba’s Paleo Chicken Salad is made with organic chicken, organic greens, organic broccoli, organic green beans, organic roasted corn, and a chipotle lime dressing.

The salad contains no gluten or dairy and has a whopping 20 grams of protein per salad.

6. Domino’s: Pacific Veggie Thin Crust Pizza

Domino’s is a global company, which has been in the market for over 50 years.

In order to keep up with the current trends and demands of their customers, Domino’s has recently launched a new product – veggie pizza.

The new product is a thin-crust veggie pizza that will be available for a limited time only.

The offer comes as a response to the growing demand for healthier alternatives in fast food restaurants.

7. Arby’s: Roast Chicken Salad

Arby’s Roast Chicken Salad is a perfect post-workout meal.

The salad contains grilled chicken, lettuce, tomato, cucumber, red onion, and cheddar cheese. It is also served with a light honey mustard dressing. The salad has a total of 420 calories and 12 grams of fat.

8. Au Bon Pain: Mediterranean Salad

Au Bon Pain is a company that offers healthy fast food options. One of their dishes is Mediterranean Salad.

This salad is made with mixed greens, tomatoes, cucumbers, red onion, feta cheese, and olives. The dressing is made with olive oil and lemon juice.

This dish contains many vitamins and minerals that are good for your body. It also has protein from the cheese and protein from the chicken breast that can be added to it for an additional cost.

9. Boston Market: Rotisserie Chicken Bowl

Boston Market is a fast food restaurant that specializes in rotisserie chicken. They offer a variety of different rotisserie chicken dishes, but their most popular dish is the Rotisserie Chicken Bowl.

The Rotisserie Chicken Bowl has a generous amount of vegetables and rice with your choice of sauce and comes with a side salad and breadstick.

The Rotisserie Chicken Bowl is an excellent post-workout meal because it has plenty of protein from the chicken, carbohydrates from the rice, healthy fats from the vegetables, and fiber from the breadstick.

It also has a very low sugar content which can help prevent blood sugar spikes after eating.

10. Chik-fil-a: Grilled Chicken Sandwich

When it comes to the best fast food after a workout, the right options are the ones high in protein and low in sugar. Many Chik-fil-a meals can easily fulfill those requirements.

Chik-fil-a is a fast food restaurant that offers healthy options like a grilled chicken sandwich, grilled nuggets, and salads.

The Grilled Chicken Sandwich has only 280 calories and it is high in protein (25 grams). The sandwich also contains 5 grams of fat, which is about the same amount found in a piece of fruit.

It also has 10 grams of fiber, which helps to keep you feeling full for longer periods of time.

The Grilled Nuggets are another great option for post-workout food because they are high in protein (30 grams) but they have less than 250 calories.

11. Chipotle: Salad Bowl

Chipotle is a restaurant chain with over 2,450 locations in the United States. Chipotle has been one of the leading fast-food chains in the US for years.

However, unlike most other fast-food chains, Chipotle offers fresh and healthy food that is made to order.

Chipotle’s salad bowl starts with romaine lettuce, fajita vegetables (onion and red bell pepper), salsa, cheese, and guacamole.

This salad bowl is a healthy post-workout meal as it contains protein from chicken or steak as well as carbs from romaine lettuce and vegetables.

The salsa also provides a lot of flavor to this dish without adding too many calories or sodium.

12. Culver’s: Beef Pot Roast Dinner

Culver’s is a fast-food chain that offers a variety of tasty and healthy food.

It has a beef pot roast dinner that is not only quick and easy to cook but also healthy.

The beef pot roast dinner includes roasted beef, mashed potatoes, gravy, carrots, green beans, and cornbread.

This meal has the right amount of protein and carbs to help you recover from your workout.

13. Dairy Queen: Kid’s Cone

Dairy Queen is a fast food restaurant that offers healthy post-workout food options. For example, the Kid’s Cone is made up of vanilla soft-serve ice cream with a chocolate or rainbow sprinkle topping.

The Kid’s Cone is just one of the many healthy post-workout food options that Dairy Queen has to offer.

14. Denny’s: Loaded Veggie Omelet

Omelets are a great post-workout meal because they are high in protein. They are also easy to make and can be customized to fit your needs.

If you need a quick and easy meal, the Loaded Veggie Omelet is the perfect choice for you! This omelet is filled with vegetables and protein so it will keep your hunger at bay.

It is also very filling so you won’t need to eat anything again for hours!

15. Dunkin’ Donuts: Wake-Up Wrap

Dunkin’ Donuts is a popular fast food restaurant that offers a variety of breakfast and lunch options. One of their most popular items on the menu is the Wake-Up Wrap.

This wrap is a healthy option for those who are looking for a quick, convenient, and satisfying meal after their workout.

The Wake-Up Wrap contains egg whites, turkey sausage, Monterey Jack cheese, and avocado. The ingredients in this wrap provide protein to help with muscle recovery as well as healthy fats from the avocado to help with energy levels.

16. Einstein Bros: Bacon, Avocado, & Tomato Burger

Einstein Bros. is a restaurant chain that is known for its freshly baked bread and bagels. They have a variety of different menu items that range from sandwiches to salads to pastries.

The new menu item, the Einstein Bros: Bacon, Avocado, & Tomato Burger, is an open-faced burger with bacon, avocado, tomato, and reduced-fat mayo on whole-wheat bread. The ingredients are all healthy and the burger only contains 300 calories.

17. Five Guys: Little Hamburger

The little hamburger is a perfect post-workout meal. It contains all the essential nutrients that your body needs to recover from a strenuous workout.

The little hamburger contains a total of 380 calories and has a high protein content of 34 grams. The high protein content will help your muscles recover faster and also help to increase muscle mass.

The little hamburger also contains all the essential amino acids that are required for building muscles.

In addition, the little hamburger has plenty of carbohydrates which are used as an energy source during workouts.

The carbohydrates will give you an instant boost of energy after a workout and also help to restore glycogen levels in your body that have been depleted during your workout session.

18. Papa John’s: Garden Fresh Pizza

Papa John’s has recently launched a new line of pizzas that are made with fresh ingredients.

The Garden Fresh Pizza has a thin crust that is crispy on the outside and soft in the middle. It is topped with fresh vegetables, cheese, and sauce.

The Garden Fresh Pizza is available in three different sizes: 6″ ($5), 10″ ($7), and 14″ ($9). The 6″ pizza comes with one topping while the bigger ones come with two toppings.

The 10″ pizza comes with pepperoni, ham, mushrooms, onions, green peppers, black olives, red peppers.

And the 14-inch Garden Fresh Pizza comes with pepperoni, ham, mushrooms, onions, green peppers, black olives, red peppers plus Italian sausage and bacon bits.

19. Jack in the Box: Chicken Fajita Pita

Jack in the Box offers a variety of menu items and has been a popular fast-food chain for years.

They have recently introduced their new Chicken Fajita Pita which is a healthier option for those who are looking to eat after their workout.

This pita is made with grilled chicken, fajita vegetables, and cilantro lime sauce and contains only 290 calories.

It also offers 12 grams of protein which is perfect for those who are looking to build muscle or maintain muscle mass.

20. In-N-Out Burger: Protein Style Hamburger

The In-N-Out Protein Style Hamburger is a healthy post-workout fast food option. It has just 280 calories, 15 grams of fat, 4 grams of saturated fat, and 20 grams of protein. The burger also contains no trans fats or cholesterol.

It is very low in calories and low in fats, which makes it a healthy post-workout meal. It is also gluten-free for those who are sensitive to gluten.

21. Jimmy John’s: Little John

Jimmy John’s is known for its fast and fresh sandwiches and salads. They have a wide range of menu items, including the Little John 4, which is a turkey sandwich that can be ordered with or without the cheese.

The Little John 4 has 330 calories, 9 grams of fat, and 34 grams of protein. It also has 5 grams of sugar and no cholesterol.

This sandwich is not as healthy as some other menu items but it is still a good choice for people looking for a post-workout meal on the go.

22. KFC: A la Carte Chicken

In no universe are fried chicken strips truly healthy, but it’s OK to satisfy your craving every so often. KFC is a fast-food restaurant that has been serving chicken for over 75 years.

They have restaurants in over 145 countries and territories. The company was founded by Harland Sanders who opened his first restaurant in 1930.

23. Hardee’s: Charbroiled BBQ Chicken Sandwich

The Hardee’s Charbroiled BBQ Chicken Sandwich is one of the healthiest options for post-workout fast food.

The sandwich is made with a grilled chicken breast, bacon, avocado, cheese, tomato, and honey mustard sauce. The ingredients are healthy enough to make it a good option for those who are looking for something to eat after working out.

24. Panda Express: String Bean Chicken Breast

Panda Express is a fast-food restaurant chain that is popular for its Chinese and American food. They have a wide range of options for their customers, from main courses to desserts.

It has been known for its delicious and healthy post-workout meal which can help you recover from a demanding workout.

The String Bean Chicken Breast is a dish that’s high in protein and low in carbs, perfect for those who are looking to maintain their weight or lose some extra pounds. The dish is also high in iron, calcium, vitamin A, vitamin C, fiber, and folate.

25. Moe’s Southwest Grill: Burrito Bowl

Moe’s Southwest Grill is a restaurant that specializes in burrito bowls. This restaurant provides healthy choices for customers to eat after a workout.

Moe’s Southwest Grill offers many options for customers to choose from including burrito bowls, tacos, and quesadillas.

The Moe’s Southwest Grill Burrito Bowl is a healthy choice for customers to eat post-workout because it only contains about 500 calories and has plenty of protein from the beans.

This item also has much less sodium than other fast food options which is important for people who are trying to watch their salt intake.

The Moe’s Southwest Grill Burrito Bowl can be customized with toppings of your choice including salsa, lettuce, cheese, sour cream, guacamole, and more.

26. Panera: Green Goddess Cobb Salad

The Green Goddess Cobb Salad is a healthy meal that can be eaten right after a workout. It has a lot of protein, fiber, and vegetables.

It also has low sugar content which is perfect for post-workout fuel.

This salad is made up of romaine lettuce, grilled chicken breast, red onion, cucumber, tomato, avocado, bacon bits, and crumbled blue cheese.

The dressing used in the salad is the Green Goddess dressing which consists of mayonnaise and sour cream with basil pesto and parsley.

27. McDonald’s: Classic Cheeseburger

A post-workout meal should be something that you can digest quickly and feel refreshed after eating it – not heavy or leaden as you might feel after eating an oily fried burger from any other chain restaurant.

The cheeseburger is one of the most popular items on McDonald’s menu. It is a good choice for people who want to eat healthy fast food. The Classic Cheeseburger has two beef patties, cheese, and a special sauce.

McDonald’s has been in the business of selling burgers for over 50 years. They have mastered the art of cooking a juicy burger with a crispy crust that melts in your mouth – and they have done it all without frying their burger patties.

28. Pizza Hut: Veggie Lovers Thin ‘N Crispy

Pizza Hut is one of the most popular fast-food restaurants in the world. It offers a variety of pizzas, pasta, breadsticks, and desserts.

One of its most popular dishes is the Veggie Lovers Thin ‘N Crispy pizza. It is made with a thin crust and has veggies like green peppers, mushrooms, onions, and extra cheese.

A lot of people are eating healthier these days so Pizza Hut has introduced new dishes to their menu including the Veggie Lovers Thin ‘N Crispy pizza.

This dish is made with a thin crust which makes it easier for people who want to eat healthier to enjoy their favorite food without feeling guilty about it.

29. Potbelly: Mediterranean Sandwich Skinny

Potbelly: Mediterranean Sandwich Skinny fast food after workout

The Mediterranean sandwich is a great post-workout meal because it has protein, carbs, and healthy fats. It’s also a great option for people who are looking for a healthy fast food option.

This sandwich contains grilled chicken, hummus, lettuce, tomato, and feta cheese. The chicken is marinated in garlic and spices before it’s grilled to perfection. It also has hummus which is made from chickpeas and olive oil.

30. Sonic Drive-In: Jr. Burger

Sonic Drive-In: Jr. Burger: fast food after workout

The Sonic Drive-In is a fast-food restaurant that specializes in burgers, fries, and milkshakes. It is one of the few restaurants that offers a healthy post-workout meal.

The Jr. Burger has a lean patty, which makes it a healthier option than most other fast food burgers.

The Jr. Burger has 330 calories and 16 grams of fat with 15 grams of protein, and 32 grams of carbs per sandwich. This is much lower in calories and fat than any other burger on their menu.

In addition to this, the protein in the Jr. Burger will help you feel full for longer periods of time because it takes longer to digest than carbs or fat from other foods.

31. Starbucks: Sous Vide Egg Bites

Sous Vide Egg Bites are an excellent option for a post-workout meal. They are healthy, quick, and easy to make, and they taste great!

I recommend these when my friends or family members want to grab something quick after their workout. I also recommend them when I am running late for work in the morning and need to eat something before I go.

The Sous Vide Egg Bites are a great option for someone who is on the go, has limited time in the morning, or wants a nutritious breakfast that is easy to prepare in advance.

32. Whataburger: Apple and Cranberry Chicken Salad

Whataburger is a fast-food restaurant chain that specializes in hamburgers.

The Apple and Cranberry Chicken Salad is one of the healthy options on the menu. It has an apple vinaigrette dressing, dried cranberries, apples, celery, cucumbers, romaine lettuce, and grilled chicken breast. The ingredients are all fresh and organic.

33. Taco Bell: Soft Taco

Taco Bell: Soft Taco: fast food after workout

It is important to have a healthy post-workout meal after a workout. The body needs nutrients to recover and rebuild muscles. Taco Bell has created a soft taco that is perfect for this purpose.

The ingredients are lettuce, tomatoes, cheddar cheese, rice, beans, and corn salsa. It also contains grilled chicken or steak. There are many ways to customize the taco with different sauces and toppings if desired.

34. Subway: Oven-Roasted Turkey

Subway’s Oven Roasted Turkey is a great choice for post-workout meals.

The turkey is low-fat and contains only 3 grams of fat and 240 calories per serving. The oven-roasted turkey breast is also high in protein with 24 grams per serving, which will help you recover from your workout faster.

The Oven Roasted Turkey sandwich also contains lots of vegetables like lettuce, tomatoes, cucumbers, and onions to provide you with plenty of vitamins and minerals for recovery after your workout.

35. Wendy’s: Apple Pecan Chicken Salad

The Apple Pecan Chicken Salad is a very healthy meal that can be eaten after a workout. It contains protein, carbs, and fats.

The salad is made with apple slices, pecans, grilled chicken breast, and baby spinach leaves. The dressing is made with honey mustard and apple cider vinegar.

It has 670 calories and 28 grams of protein. It also has 27 grams of carbs and only 7 grams of fat.

36. Submarine Sandwich

submarine sandwich

A submarine sandwich is the best fast food option for anyone who is on the go. It gives you complete nutrition in a single bite. It is very quick to prepare and easy to eat.

After working out in the gym, your body needs some good nutrition to recover quickly. Most of the time, people end up eating junk food or just something simple like a sandwich or burger which is not really good for their body.

The problem with such foods is that they are full of salt, sugar, and saturated fat which can cause major health problems in the long run.

A submarine sandwich is different from a regular sandwich. It is made up of whole wheat bread which is spread with veggies and filled with fresh, healthy ingredients.

This makes it a good choice for those who are looking to lose weight as well as maintain their fitness levels. The best part about this sandwich is that you can prepare it at home easily. All you need to do is follow the recipe mentioned below and prepare your very own submarine sandwich. This will not only save you money but also give you the freedom to add whatever ingredients you want to your sandwich.

Fast Food after workout FAQs:

What happens if you eat fast food after a workout?

Eating fast food after a workout can be both good and bad. Healthy fast food with essential nutrients is good for health and fitness goals while unhealthy fast food, e.g. junk food made with low-quality oils and fatty ingredients can ruin your fitness goals.

Check out the reasons why eating junk food after a workout ruins it.

Some people believe that they can eat as much as they want after a workout because their bodies will burn off the calories faster.

But this is not always true.

If you eat too much, it may disrupt your metabolism and make it harder for you to burn off those calories.

It’s better to avoid eating fast food after a workout when you are not sure whether it’s good for your health and recovery or not because there are many other healthier alternatives that will not disrupt your metabolism and leave you feeling satisfied.

Is it Good to Eat fast food after a Workout?

Different studies have shown that eating fast food can increase the risk of obesity and weight gain leading to a body mass index that’s not ideal.

But you can not generalize all fast foods as bad.

Many restaurants have realized that people are getting more and more health-conscious, and they have worked a lot to make a section of their menu as healthy as possible, and some of them are even giving you the option to choose your own ingredients and stuff plus they are displaying the number of calories that your meal are going to have.

As part of a healthy diet, this new trend in the fast-food industry is very beneficial for weight management, and such fast food is good for energy and recovery before and after a workout.

However, you have to be very conscious of what type of fast food you choose and how much you eat.

Some researchers advise against eating any kind of processed and junk foods and instead recommend whole foods and lean protein sources like eggs and chicken breast.

Is Pizza a Good Post-Workout Meal?

The answer is yes – and here’s why. First of all, pizza is high in carbohydrates, which are essential for refueling your body after a workout.

Pizza also contains protein and healthy fats, which are important for repairing muscle tissue and providing energy. And best of all, pizza is an excellent source of calcium and vitamin C, both of which are essential for strong bones.

So if you’re feeling like you need a little pick-me-up after your workout, grab a slice or two of pizza!


If you are looking for places to eat after a workout, this article has covered all the best post-workout fast food options. More than 30 restaurants are covered in this guide.

Since a healthy meal is a critical component of any effective fitness program. It is important to choose the right foods based on your goals and training regime.

We hope our list of best post-workout fast food has been helpful! Don’t forget to share this with friends if you found this information useful!