How do I find a high-protein meal at Ryder's Gourmet Market?

Check the highest-protein picks in the Ryder's Gourmet Market nutrition highlights on this page, or open the Simple Macros app and set a high protein target to instantly generate Ryder's Gourmet Market orders that hit it.

What should I order at Ryder's Gourmet Market if I'm trying to lose weight?

Look for the lighter, high-protein orders on this page, or use the Simple Macros app to build a Ryder's Gourmet Market meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Ryder's Gourmet Market nutrition numbers?

Ryder's Gourmet Market nutrition values in Simple Macros are modeled estimates, not restaurant-published nutrition facts. Use them as a planning guide; actual portions and preparation can differ.

Is Simple Macros free to use at Ryder's Gourmet Market?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Ryder's Gourmet Market page needs no account.

Can I ask ChatGPT or Claude what to order at Ryder's Gourmet Market?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Ryder's Gourmet Market to hit my macros?" It builds the order from Ryder's Gourmet Market's full official menu against the calories and protein you have left today, and can log it for you.

Ryder's Gourmet Market Nutrition Info & Calorie Calculator

Every order below is built from real Ryder's Gourmet Market menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Ryder's Gourmet Market orders that stay light on calories without skimping on protein.

High Protein

1xFruit Cup89Calories1gProtein21gCarbs0gFat
1xFull Turkey and Swiss Sandwich382Calories30gProtein36gCarbs13gFat

Meal total

471Calories31gProtein57gCarbs13gFat

High Protein

1xFruit Cup89Calories1gProtein21gCarbs0gFat
1xTurkey Sandwich with Wheat Bread371Calories29gProtein34gCarbs13gFat

Meal total

460Calories30gProtein55gCarbs13gFat

Balanced meals

Everyday Ryder's Gourmet Market orders around a moderate calorie and protein target.

High Protein

1xCool Ranch Doritos236Calories4gProtein34gCarbs10gFat
1xBourbon Chicken Sandwich462Calories47gProtein41gCarbs11gFat

Meal total

698Calories51gProtein75gCarbs21gFat

High Protein

1xFlamin’ Hot Doritos236Calories4gProtein34gCarbs10gFat
1xBourbon Chicken Sandwich462Calories47gProtein41gCarbs11gFat

Meal total

698Calories51gProtein75gCarbs21gFat

Bigger, high-protein meals

Heartier Ryder's Gourmet Market orders for a big appetite or a training day.

High Protein

1xFruit Cup89Calories1gProtein21gCarbs0gFat
1xBourbon Chicken Bowl886Calories63gProtein109gCarbs21gFat

Meal total

975Calories64gProtein130gCarbs21gFat

High Protein

1xFruit Cup89Calories1gProtein21gCarbs0gFat
1xSmokehouse Burger930Calories61gProtein52gCarbs52gFat

Meal total

1,019Calories62gProtein73gCarbs52gFat

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Asian Chicken Salad Bowl	~296–794	~7–52	~25–51	~20–45
Avocado Brunch Bowl	~798	~33	~80	~40
Avocado Toast	~412	~12	~41	~24
BBQ Pulled Pork Quesadilla	~878	~43	~73	~45
Big Ol' BLT	~147–680	~5–34	~27–50	~2–46
BLT Brunch Bowl	~725	~35	~75	~32
Boneless Chicken Wings and Fries	~903–1,100	~34–36	~61–70	~55–83
Bourbon Chicken Bowl	~248–886	~45–63	~13–109	~0–21
Bourbon Chicken Sandwich	~462–557	~47–48	~41–48	~11–18
Buffalo Chicken Philly	~585–1,125	~52–73	~53–62	~17–64
Buffalo Chicken Wrap	~657	~28	~58	~35
Caesar Salad	~473–1,035	~13–82	~20	~39–68
Chicken Caesar Wrap	~628	~42	~39	~33
Chicken Cobb Salad Lunch Box	~579	~42	~11	~41
Chicken Salad Sandwich	~281–688	~17–30	~4–67	~23–44
Chik-fil-R Sandwich	~506	~38	~36	~23
Classic Cubano	~806	~50	~65	~37
Cuban Mojo Bowl	~275–1,087	~25–45	~14–134	~12–42
Egg Salad Sandwich	~479–591	~18–22	~32–38	~30–42
Fried Chicken Cobb Salad Lunch Box	~659	~40	~17	~49
Greek Salad	~293–855	~11–81	~20	~20–49
Green Goddess Sandwich	~1–898	~0–61	~0–69	~0–52
Grilled Chicken and Farro Salad Lunch Box	~442	~36	~34	~17
Grilled Mahi Mahi Sandwich	~400–581	~39–40	~38–42	~9–27
Honey Spicy Chicken Sandwich	~627	~41	~49	~30
Kids' Boneless Wings	~649	~22	~58	~37
Kids' Cheese Quesadilla	~630	~18	~63	~34
Kids' Cheeseburger	~618–695	~26–30	~67–68	~27–33
Kids' Chicken Fingers	~545–665	~21	~60–71	~25–37
Kids' Grilled Cheese	~668	~20	~73	~33
Lady Marjorie Salad	~499–1,061	~14–84	~42	~31–60
Liz Special	~538	~19	~63	~24
New York Deli Sandwich	~266–692	~7–32	~31–38	~9–50
Philly Cheesesteak	~679–943	~48–72	~53–59	~27–47
Poached Chicken Salad Wrap	~506	~23	~40	~28
Pulled Pork Bowl	~243–881	~26–44	~15–112	~7–28
Pulled Pork Sandwich	~206–619	~25–37	~1–66	~8–25
Ryder's Signature Burger	~536–1,301	~47–91	~0–40	~37–85
Ryder's Smash Burger	~418–948	~31–64	~27–35	~20–60
Simply Chicken Sandwich	~469–858	~49–62	~40–43	~11–47
Smokehouse Burger	~494–930	~42–62	~10–52	~30–52
Spicy Chicken Sandwich	~469–724	~43–50	~40–51	~11–38
Tuna Melt	~611–659	~26–32	~35–42	~39–42
Tuna Salad Sandwich	~232–551	~12–24	~4–62	~19–25
Turkey and Swiss Sandwich	~180–471	~13–30	~17–39	~6–25
Turkey Garden Spinach Wrap	~501	~27	~38	~27
Turkey Sandwich	~105–772	~15–42	~0–67	~4–49
Turkey, Brie and Apple Sandwich	~144–619	~14–35	~11–80	~4–28
Vero Very Green Salad Bowl	~232–2,027	~5–133	~20–52	~12–148

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Cape Cod Chips	~229	~3	~23	~15
Cheetos	~149	~2	~15	~10
Cool Ranch Doritos	~236	~4	~34	~10
Dirty BBQ Chips	~303	~4	~31	~19
Dirty Jalapeño Heat Chips	~303	~4	~31	~19
Dirty Maui Onion Chips	~303	~4	~31	~19
Dirty Salt and Vinegar Chips	~303	~4	~31	~19
Dirty Sour Cream and Onion Chips	~303	~4	~31	~19
Eggs	~85–538	~5–32	~0–3	~7–44
Einstein Bagel	~289–455	~11–14	~56–59	~2–18
Flamin’ Hot Cheetos	~149	~2	~15	~10
Flamin’ Hot Doritos	~236	~4	~34	~10
French Fries	~437–1,227	~5–7	~52–88	~20–99
Fried Plantains	~266	~2	~34	~16
Fruit Cup	~89	~1	~21	~0
Funky Fusion Chips	~303	~4	~31	~19
Golden Hash Brown	~158	~2	~21	~7
Onion Rings	~422	~5	~48	~24
Rasher of Bacon, Ham or Sausage	~152–244	~9–19	~0–7	~8–20
Side of Avocado	~80	~1	~4	~7
Sweet Potato Fries	~460–1,250	~3–5	~44–80	~34–113
Zapp's Voodoo Chips	~229	~3	~23	~15

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Cherry Coke	~210	~0	~52	~1
Coke	~149–210	~0	~37–52	~1
Coke Zero	~4–5	~0–1	~0	~0
Diet Coke	~4–5	~0–1	~0	~0
Fresca	~4	~0	~0	~0
Marti's Juice	~167	~3	~36	~1
Monster Energy	~203	~2	~48	~0
Natalie's Juice	~222	~4	~48	~2
Powerade	~136	~0	~35	~0
Pure Green Juice	~106	~2	~22	~1
Red Bull	~108	~1	~26	~0
Red Bull Zero Sugar	~3	~0	~0	~0
San Pellegrino	~5	~1	~0	~0
Seagram's Ginger Ale	~210	~0	~52	~1
Sprite	~149–210	~0	~37–52	~1
Sprite Zero	~4	~0	~0	~0
Strawberry Banana Smoothie	~1–622	~0–25	~0–80	~0–26
Synergy Kombucha	~68	~0	~17	~0
Tropical Mango Smoothie	~1–654	~0–21	~0–95	~0–25
Unsweetened Brewed Tea	~5	~0	~2	~0
Vitamin Water	~123	~0	~32	~0

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Chocolate Chip Cookie	~337	~4	~47	~16
Oatmeal Raisin Cookie	~337	~4	~47	~16
Peanut Butter Cookie	~337	~4	~47	~16

Ryder's Gourmet Market Nutrition Info & Menu

Macro-friendly Ryder's Gourmet Market meal ideas

Lower-calorie, high-protein

Balanced meals

Bigger, high-protein meals

Ryder's Gourmet Market nutrition highlights

Highest-protein picks

Lightest options

Ryder's Gourmet Market menu nutrition

Sources & data updates

Ordering Ryder's Gourmet Market with macros in mind

Frequently asked questions

Take your Ryder's Gourmet Market order further in the app