If you’re planning to build bigger muscles, you’ll need lots of protein. That’s generally not a problem when it comes to fast food, since just about every burger out there packs in plenty of protein. But often, they also come with high levels of stuff you’d probably want to avoid, like calories, saturated fat, and sodium.
When you’re at Denny’s you can pick from lots of items which contain high protein levels. The prices may be right (these are the average prices shown on PriceListo), but you need to pick right as well. Here are your healthy options:
You’d think that among the Slam Options, the Lumberjack Slam would be best for those who wish to pack muscle. After all, it comes with 38g of protein. But it also packs 970 calories, 49g of fat, and a whopping 3,200mg of sodium. That’s just not good at all.
But with the Fit Slam, you still get 27g of protein without too many drawbacks. You cut down the calories to only 430 calories. You get only 12g of fat, and you reduce the sodium intake to 860mg.
Loaded Veggie Omelette with Hash Browns
This is great, because you get 31g of protein along with plenty of nutritional veggies. These include tomatoes, zucchini, mushrooms, and spinach. It reduces the carb intake down to 24g as well. The rest of the nutritional data (620 calories, 44g of fat, and 970mg of sodium) isn’t all that bad considering the alternatives.
Wild West Omelette with Hash Browns
If you don’t mind taking on a bit too much sodium, then you may want to go with this omelette instead. This contains 2,630mg of sodium along with 750 calories and 53g of fat. But with that 43g of protein, you sure get enough protein. This also contains sauteed veggies for the additional nutrients your body needs.
If you do have slight high blood pressure issues, then you may want to skip this one. But you can reduce the sodium level by taking out the jalapeños and the ham.
Fit Fare Veggie Sizzlin’ Skillet
It can be very difficult to build muscle if you generally stick to vegetables only. After all, for most people it’s meat that provides the protein. But this vegetable combo offers 22g of protein, which is amazing for a vegetarian dish.
At the same time, you also only consume 390 calories and just 16g of fat. These are due to the use of egg whites. You also get 7g of fiber, which helps you to feel full.
America’s Diner Cheeseburger
One of the best ways of packing in the protein is to enjoy a nice burger, and that’s what you get with the America’s Diner Cheeseburger. It comes with 41g of protein, yet the calorie level isn’t bad at 790 calories. You can even reduce the sodium and saturated fat levels by taking out the sauce and cheese.
What you don’t want to order is the Bacon Avocado Cheeseburger, even though it contains 50g of protein. it may seem “healthy” because it has avocado, but it contains 66g of fat and 24g of saturated fat. The 1,000 calories don’t help, either.
Cali Club Sandwich
This isn’t just tasty but it also gives you 43g of protein. Though it does come with 48g of fat, it only contains 13g of saturated fat. Get this with a side order of seasonal fruit, and you’ll feel full without packing in too many calories.
One issue, though, is that this contains 2,060mg of sodium. It may not be good if you’re on a low-sodium diet.
Still, it’s a better sandwich than the Mega Philly Cheese Melt with Prime Rib. Sure, this offers 50g of protein. But it also comes with 19g of saturated fat and an even higher sodium level at 2,120mg.
Wild Alaska Salmon
It’s often great to get your protein from salmon, since you also take in lots of terrific omega-3s that are good for your overall health. This dish offers 32g of protein, without loading you up with stuff that you don’t really want. You only get a measly 350 calories and 6g of unsaturated fat, along with only 830mg of sodium. View a review of it here.
55+ Grilled Tilapia
Here’s another fish option that you really ought to consider. It comes with 41g of protein but only 250 calories and 2g of saturated fat. The salt intake isn’t bad either at 570mg of sodium.
This goes great with whole grain rice, or you can go with steamed zucchini and squash.
Grilled Chicken on a Stick
This is part of the Kids menu, but adults should take advantage of it, too. Somehow, you only consume 200 calories while you enjoy 29g of protein. It contains just 2g of saturated fat, along with an amazingly low 330mg of sodium.
Round up this meal with broccoli, and it’s just terrific. The broccoli side dish comes with just 35 calories, 150mg of sodium, and zero fat, yet it makes you feel full so you won’t have an urge to snack too soon afterwards. The extra 3g of protein doesn’t hurt, either.