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The Gains Guide

#1 Directory of Restaurant Macros on the entire interwebs!

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🔥 Why The Gains Guide Exists

You eat well at home, but sometimes you eat out. You travel. You door dash. You need the information to stay on your fitness goals when you need a meal on the go or eat out with friends.

That’s why we created this guide.

No matter which restaurant you’re headed to, you can quickly pull up their menu items, and determine the following:

  • Highest protein menu items
  • Lowest calorie menu items
  • Items with the most protein per calories
  • So much more!

📦 What’s Inside

✅ 100+ top U.S. Restaurants (full list below)

✅ Macros for real menu items — not just salads and grilled chicken

✅ Fast food, coffee chains, casual dining, pizza, burritos, and more

✅ Per-meal protein, carbs, fats, and calories

✅ Easy to search, compare, and decide with

✅ Mobile-friendly format for quick decision-making

🍽️ Example Chains Covered

🍗 Chick-fil-A: High-protein picks beyond the grilled sandwich

🥗 Panera: How to build a macro-friendly meal from the soups + bowls

🍔 Five Guys, Wendy’s, McDonald's: Burger hacks that deliver protein

🌯 Chipotle & Qdoba: Smart bowl builds that hit 40g+

🥤 Starbucks: Protein-packed drink + snack combos

🍕 Pizza places: What to order if you're hitting macros not vibes

🍳 Sit-down spots: Denny’s, IHOP, Applebee’s, Texas Roadhouse — we did the math so you don’t have to

🧾 What You'll Get

📊 A searchable database of 2,000+ macro-analyzed menu items

🔍 Protein, carbs, fats, and calorie breakdowns

💡 Pre-set meal combos for 30g, 50g, and 75g protein goals

📱 Optimized for mobile (use it at the counter or drive-thru)

🧠 Bonus: "Macro Mission" cheat sheet for making your own combos at any chain

👏 No apps, no subscriptions — just smart eating data that works

💸 One-Time Purchase: $29

🔓 Lifetime access

📲 Mobile-optimized

🛒 Instant delivery

💬 What People Are Saying

“I travel for work and needed a better way to hit my goals on the road. This nailed it.”

— Mike, 37

“This is the only guide I’ve seen that actually includes what I want to eat.”

— Tasha, lifter + mom

“Didn’t realize I could get 45g of protein at Starbucks. Wild.”

— Jon, tech guy who skips breakfast too often

❓ FAQ

Is this good for fat loss or bulking?

Yes — it shows you meals with clear macros so you can adjust for your goals.

Does this include sit-down restaurants or just fast food?

Both. Everything from Chick-fil-A to Outback.

Do I need a food scale or app?

Nope. This is meant to make macro-smart eating effortless and fast.

Will it work if I’m vegetarian?

There are vegetarian options included, but the focus is on high-protein meals

🍽️Restaurant Guide

Our database has the macros for the USA’s top 100 restaurants in it:

  1. McDonald’s
  2. Starbucks
  3. Chick-fil-A
  4. Taco Bell
  5. Wendy’s
  6. Dunkin’
  7. Chipotle Mexican Grill
  8. Burger King
  9. Subway
  10. Domino’s
  11. Panda Express
  12. Panera Bread
  13. Popeyes
  14. Pizza Hut
  15. Texas Roadhouse
  16. Sonic Drive-In
  17. Olive Garden
  18. Raising Cane’s
  19. Dairy Queen
  20. KFC
  21. Chili’s Grill & Bar
  22. Little Caesars
  23. Jack in the Box
  24. Wingstop
  25. Arby’s
  26. Whataburger
  27. Applebee’s
  28. Buffalo Wild Wings
  29. Culver’s
  30. Jersey Mike’s Subs
  31. Papa Johns
  32. IHOP
  33. LongHorn Steakhouse
  34. Cracker Barrel
  35. Outback Steakhouse
  36. The Cheesecake Factory
  37. Denny’s
  38. Jimmy John’s
  39. Zaxby’s
  40. In-N-Out Burger
  41. Five Guys
  42. Bojangles
  43. Hardee’s
  44. Dutch Bros Coffee
  45. Red Lobster
  46. Golden Corral
  47. Carl’s Jr.
  48. Red Robin
  49. Tropical Smoothie Cafe
  50. Waffle House
  51. BJ’s Restaurant & Brewhouse
  52. Shake Shack
  53. Crumbl
  54. Qdoba Mexican Eats
  55. First Watch
  56. Firehouse Subs
  57. El Pollo Loco
  58. Marco’s Pizza
  59. McAlister’s Deli
  60. Freddy’s Frozen Custard & Steakburgers
  61. P.F. Chang’s
  62. Del Taco
  63. Cava
  64. Nothing Bundt Cakes
  65. Yard House
  66. Church’s Texas Chicken
  67. Ruth’s Chris Steak House
  68. Auntie Anne’s
  69. Tim Hortons
  70. Cheddar’s Scratch Kitchen
  71. Smoothie King
  72. Bob Evans
  73. Steak ‘n Shake
  74. Krispy Kreme
  75. Charleys Cheesesteaks
  76. Carrabba’s Italian Grill
  77. Papa Murphy’s Pizza
  78. Scooter’s Coffee
  79. Moe’s Southwest Grill
  80. Habit Burger & Grill
  81. Portillo’s
  82. Baskin-Robbins
  83. Hooters
  84. Sweetgreen
  85. Jason’s Deli
  86. Fogo de Chao
  87. White Castle
  88. Einstein Bros. Bagels
  89. Dave’s Hot Chicken
  90. Cooper’s Hawk Winery & Restaurants
  91. Noodles & Company
  92. Dave & Buster’s
  93. Miller’s Ale House
  94. Jack’s Family Restaurants
  95. MOD Pizza
  96. The Capital Grille
  97. Twin Peaks
  98. Cold Stone Creamery
  99. Potbelly Sandwich Shop
  100. Jet’s Pizza