US adults are advised to eat 0.8 grams of protein per kilogram of bodyweight a day, but active people may require more to help with muscle growth and repair.
Consuming enough protein and eating a nutritious, balanced diet doesn’t mean never eating fast-food. It’s possible to find dishes that will align with your nutrition goals at popular fast-food chains like McDonald’s, Burger King, and Subway.
Here’s what three registered nutritionists told Insider they’d order for a high-protein meal at Pizza Hut.
Luke Hanna: Half Pepperoni Feast and Hawaiian Pizza with BBQ Chicken Wings
Registered nutritionist Luke Hanna said he would order a half Pepperoni Feast and half Hawaiian pizza. If he were feeling extra indulgent, he’d add some BBQ chicken wings as well, he said.
“If I’m having pizza, I get what I want even if it’s higher calorie,” Hanna said. “However, I’ll make sure I’m more reasonable with my nutrition on the days around it.”
Nutritional information for Hanna’s custom order wasn’t available but, as a point of comparison, a nine-inch Pepperoni Feast individual pan pizza contains 1,092 calories, 43 grams of protein, 106 grams of carbs, and 53 grams of fat.
BBQ chicken wings contain 379 calories, 36 grams of protein, 10 grams of carbs, and 21 grams of fat.
Hanna said that if he wanted something lighter, he’d opt for a small or medium Chicken Supreme pizza and chicken wings.
“Either way I’d save on the liquid calories and order a diet or zero-calorie drink or stick to water,” Hanna said.
Emilia Thompson: Stuffed Crust Vegetable Supreme with BBQ sauce
Registered nutritionist Emilia Thompson said she would order a Stuffed Crust Vegetable Supreme pizza with BBQ sauce.
“Pizza is my favorite food, it brings me genuine comfort, and the association it has with relaxation for me means I wouldn’t stray from my staple order,” she said.
An 11-inch individual stuffed crust Supreme Vegetable Supreme pizza contains 1,516 calories, 81 grams of protein, 140 grams of carbs, and 68 grams of fat.
A BBQ dip pot has 35 calories, 0 grams of protein, eight grams of carbs, and 0 grams of fat.
Thompson said she doesn’t order pizza for its nutritional profile, but for enjoyment.
“Within an overall healthful diet, foods like this shouldn’t be demonized,” she said. “Food neutrality is fundamental to a good relationship with it, and because I eat mindfully, I’d probably eat half, then enjoy the rest the next day.”
Lily Soutter: Virtuous Veg Flatbread
Registered nutritionist Lily Soutter said she would order the Virtuous Veg Flatbread as a lighter alternative to pizza.
“This option provides a carbohydrate base, topped with a range of colourful veggies such as peppers, mushrooms, spinach, red onions, and even rocket,” Soutter said. “It’s also topped with mozzarella which provides high quality protein to the dish.”
The Virtuous Veg Flatbread contains 439 calories, 20 grams of protein, 61 grams of carbohydrates, and 12 grams of fat.