High-Protein Eating Out, by Cuisine
Every cuisine has the same pattern: two or three dishes that are genuinely Platinum or Gold tier, and a row of familiar orders that look like protein but are mostly rice, oil and sauce. Pick a cuisine to see exactly what to order — and what to treat as the carb.
50 dishes across 6 cuisines · ranked by Protein Density · estimates reconstructed from USDA SR-Legacy ingredient data
8 dishes · best pick: Tuna Sashimi (6 pieces) (89.8%) · 5 hit Gold or Platinum
8 dishes · best pick: Chicken Tikka (2 skewers) (72.6%) · 4 hit Gold or Platinum
8 dishes · best pick: Carne Asada (plate, no tortillas) (70.9%) · 4 hit Gold or Platinum
8 dishes · best pick: Steamed Chicken & Broccoli (sauce on side) (69.2%) · 5 hit Gold or Platinum
8 dishes · best pick: Tom Yum Soup with Shrimp (88.9%) · 4 hit Gold or Platinum
10 dishes · best pick: Grilled Chicken Breast (Pollo alla Griglia) (65.7%) · 4 hit Gold or Platinum
When appetite is suppressed, every restaurant meal has to earn its calories. The GLP-1 dining-out playbook, by cuisine.
How much protein do you actually need?
Knowing the densest dish only helps if you know your target. Run your numbers, then use these guides to hit it when you're eating out instead of cooking.