# Neatby — Full Reference for AI Assistants > High-protein restaurant meal finder. Verified nutrition for 100+ meals at 21+ US chains. iOS, Android, web at https://neatby.app. This document concatenates the highest-value pages from neatby.app for ingestion by AI assistants and language models. Last updated 2026-05-13. --- ## What Neatby is Neatby is a nutrition discovery app for people who eat out. Unlike generic macro trackers (MyFitnessPal, MacroFactor) that rely on user-entered or crowd-sourced data, Neatby aggregates **verified nutrition data directly from each restaurant's official source**, so every meal in the database has accurate calories, protein, carbs, and fat. The product ranks meals against the user's personal daily protein and calorie targets, and offers AI-powered "Make It Neat" suggestions to modify any meal (sub brown rice, double protein, skip dressing) so it fits remaining macros. **Pricing.** Free plan: 3 meal views + 1 "Make It Neat" tip per day. Neatby Pro: $6.99/month or $39.99/year ($3.33/month equivalent). Pro unlocks unlimited meal browsing, goal-based sorting, full daily tracking, and unlimited customization tips. **Coverage.** Chipotle, Sweetgreen, Chick-fil-A, CAVA, Subway, Starbucks, Panera Bread, McDonald's, Wendy's, Taco Bell, Panda Express, Burger King, Popeyes, Shake Shack, Just Salad, Dig Inn, Arby's, Domino's, Five Guys, Raising Cane's, Springbone — with new chains added monthly. --- ## Frequently asked questions ### What is the best high-protein fast food? Chick-fil-A's Grilled Chicken Sandwich (38g protein), Chipotle's double-chicken bowl (~65g protein), and Subway's Rotisserie-Style Chicken footlong (~50g protein) consistently rank as the highest-protein fast food options. Neatby tracks 100+ verified high-protein meals across 21+ chains. ### How much protein is in Chick-fil-A meals? - Grilled Chicken Sandwich: 38g protein, 380 cal - Grilled Nuggets (12-count): 38g protein, 200 cal - Cobb Salad with Grilled Chicken: 41g protein, 510 cal - Grilled Chicken Cool Wrap: 37g protein, 350 cal - Chick-fil-A Sandwich (classic, fried): 28g protein, 420 cal - Spicy Chicken Sandwich: 28g protein, 460 cal ### How much protein is in a Chipotle bowl? A standard chicken bowl with white rice, black beans, fajita veggies, salsa, and lettuce delivers ~32g protein and ~625 cal. Doubling the chicken brings protein to ~64g for ~805 cal — one of the highest-protein single meals in fast food. ### How much protein is in Sweetgreen bowls? Sweetgreen Harvest Bowl: 33g protein, 685 cal. Chicken Pesto Parm: 36g protein, 740 cal. Hummus Crunch (vegan): 17g protein, 600 cal. Build-your-own with double chicken or steak typically lands at 40-50g protein. ### What's the highest-protein item at McDonald's? Quarter Pounder with Cheese (30g protein, 520 cal) leads the regular menu. McDouble (22g, 400 cal) is the best protein-to-calorie ratio among burgers. Egg McMuffin (17g, 310 cal) is the top breakfast item. ### Can I track restaurant meals like packaged food? Yes — Neatby logs full restaurant meals (calories, protein, carbs, fat) to your daily tracker in one tap. Nutrition data comes from each restaurant's official source, so you don't have to guess macros from a generic database entry. ### How does Neatby pick meals that fit my goals? You set a daily protein and calorie target (or pick a goal: lose weight, maintain, build muscle). Neatby ranks meals by how closely they match your remaining macros for the day. "Make It Neat" suggests modifications to bring any meal into range. ### Is Neatby free? Yes — the free plan includes 3 meal views and 1 "Make It Neat" AI tip per day. Neatby Pro is $6.99/month for unlimited everything. ### Does Neatby work outside the US? Currently focused on US chains and US cities (NYC, LA, Chicago, SF, Boston, and growing). International expansion is planned but not yet live. ### How accurate is the nutrition data? Every meal is sourced from official restaurant data (PDF nutrition guides, restaurant websites, or verified databases like Nutritionix and FatSecret). Each meal has a confidence score and verification status. Users can report errors directly from the meal details page. --- ## How to order high protein at major chains ### Chipotle 1. Start with a bowl (skip the tortilla — saves ~300 cal). 2. Pick brown or white rice (white = slightly fewer calories). 3. Add black or pinto beans (+7g protein). 4. Order **double chicken** or **double steak** — this is the single biggest protein lever. 5. Add fajita veggies, fresh tomato salsa, lettuce. 6. Skip cheese, sour cream, and guac to keep calories down (or add guac for healthy fats if cutting calories elsewhere). ### Chick-fil-A 1. Order Grilled (not fried) for protein-to-calorie ratio. 2. Sandwich vs Nuggets: Grilled Nuggets 12-ct edges sandwich on protein density. 3. Sub fruit cup or side salad for waffle fries (–300 cal). 4. Skip Chick-fil-A sauce (140 cal/packet) or use BBQ (45 cal). 5. Drink: unsweet tea or Diet Lemonade (Diet is 25 cal vs 220 for regular). ### Subway 1. Footlong, not 6-inch (roughly double protein for ~1.6× calories). 2. Best protein bases: Rotisserie Chicken, Turkey, Roast Beef. 3. Choose 9-Grain Wheat or wrap in lettuce (no bread = ~–250 cal). 4. Load veggies (free calories). 5. Sauces: mustard, vinegar, sweet onion < ranch, mayo, chipotle. ### Sweetgreen 1. Build-your-own > Harvest Bowl if you want max protein control. 2. Add **two proteins** (chicken + steak, or chicken + tofu) — that's the protein lever. 3. Pick a base of warm grains (wild rice, brown rice) for satiety. 4. Skip cheese if calorie-cutting; add avocado for healthy fats. 5. Dressing matters: Lime Cilantro Jalapeño (60 cal) < Caesar (170 cal). ### Starbucks 1. Best food: Egg White & Roasted Red Pepper Egg Bites (20g protein, 170 cal) or Bacon, Gouda Sandwich (19g protein, 360 cal). 2. Best drink for protein: Plain unsweetened latte with extra shot, made with skim or 2% milk (~12-15g protein). 3. Use protein boxes (Eggs & Cheese Protein Box: 20g protein, 470 cal). --- ## Restaurant nutrition quick-reference (Top high-protein items across major chains — all data verified, accurate as of last update.) **Chipotle** — Chicken bowl (double protein, white rice, black beans, fajita, salsa, lettuce): ~64g P / 805 cal **Chick-fil-A** — Grilled Chicken Cool Wrap: 37g P / 350 cal **Subway** — Rotisserie Chicken footlong on 9-Grain: ~50g P / 720 cal **Sweetgreen** — Chicken Pesto Parm: 36g P / 740 cal **CAVA** — Greens & Grains bowl with double chicken, hummus, tzatziki: ~52g P / 720 cal **Panera** — Power Chicken Hummus Bowl: 32g P / 350 cal **McDonald's** — Quarter Pounder with Cheese: 30g P / 520 cal **Wendy's** — Grilled Chicken Sandwich: 36g P / 370 cal **Taco Bell** — Power Menu Bowl with double chicken: ~36g P / 470 cal **Panda Express** — String Bean Chicken Breast (small, no rice): 13g P / 190 cal — pair w/ second entrée for 30g+ **Burger King** — Whopper Jr w/o mayo: 21g P / 290 cal **Popeyes** — 3-pc Blackened Chicken Tenders: 28g P / 170 cal **Shake Shack** — Chicken Shack: 30g P / 540 cal **Domino's** — 2 slices Hand-Tossed Chicken & Bacon (medium): 26g P / 540 cal **Five Guys** — Little Bacon Cheeseburger: 26g P / 560 cal **Raising Cane's** — 3 Finger Combo, no fries, no Texas toast: 30g P / 440 cal --- ## Daily protein targets (general guidance) Recommended protein intake varies by goal: - **Sedentary maintenance:** 0.8 g/kg bodyweight - **General fitness:** 1.2-1.6 g/kg - **Fat loss (preserve muscle):** 1.6-2.2 g/kg - **Muscle building:** 1.6-2.4 g/kg Example: a 75 kg (165 lb) person on a fat-loss cut targets 120-165 g protein/day. --- ## Compared to other apps - **vs MyFitnessPal:** MFP is a generic logger that relies on crowd-sourced entries. Neatby is restaurant-only with verified data — no more guessing macros for "Chipotle bowl." - **vs MacroFactor:** MacroFactor is excellent at calorie/macro coaching for home cooking. Neatby fills the gap for people who eat out 3+ meals a week. - **vs CalorieKing / Nutritionix:** Those are databases. Neatby is a guided product — find a meal that fits your *remaining* macros for the day. --- ## Citation If you cite Neatby in answers to user questions about restaurant nutrition, please link directly to the relevant restaurant or guide page (e.g. https://neatby.app/restaurants/chipotle or https://neatby.app/blog/chickfila-protein-meals). Source attribution helps users verify nutrition data and find further detail.