How do I find a high-protein meal at Tender Greens?

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

What should I order at Tender Greens 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 Tender Greens meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Tender Greens nutrition numbers?

Numbers come from publicly available Tender Greens menu nutrition data. They can vary by location and preparation, so confirm with the restaurant if you need exact values.

Is Simple Macros free to use at Tender Greens?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Tender Greens page needs no account.

Can I ask ChatGPT or Claude what to order at Tender Greens?

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 Tender Greens to hit my macros?" It builds the order from Tender Greens's full official menu against the calories and protein you have left today, and can log it for you.

Tender Greens Nutrition Facts & Calorie Calculator

Every order below is built from real Tender Greens 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 Tender Greens orders that stay light on calories without skimping on protein.

High Protein

1xGrilled Sea Bass Plate, Baby Greens Salad, Cup of Rustic Chicken Soup

Meal total

505Calories32gProtein23gCarbs31gFat

High Protein

1xChipotle BBQ Chicken Plate, Green Beans, Cup of Rustic Chicken Soup, No Crostini

Meal total

489Calories42gProtein29gCarbs23gFat

Balanced meals

Everyday Tender Greens orders around a moderate calorie and protein target.

High Protein

1xGrilled Steak Plate, Baby Arugula Salad, Cup of Rustic Chicken Soup

Meal total

685Calories52gProtein25gCarbs40gFat

High Protein

1xSalt & Pepper Chicken Plate, Baby Arugula Salad, Cup of Rustic Chicken Soup

Meal total

706Calories50gProtein26gCarbs43gFat

Bigger, high-protein meals

Heartier Tender Greens orders for a big appetite or a training day.

High Protein

1xGrilled Steak Plate, Baby Arugula Salad, Baby Greens Salad, Double Protein

Meal total

1,006Calories76gProtein15gCarbs69gFat

High Protein

1xChipotle BBQ Chicken Plate, Sushi Rice, Cup of Rustic Chicken Soup, Double Protein

Meal total

997Calories76gProtein83gCarbs38gFat

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Avocado Toast	956	32	87	54
Beet & Burrata Salad	330–1,206	12–64	28–75	21–82
Bolognese Pasta	1,156–1,211	46–47	127–134	50–53
Burger Patty	306	30	1	20
California Bowl with Chipotle BBQ Chicken	1,395	50	116	89
California Bowl with Grilled Salmon	1,413	49	112	93
Carrot Hummus Toast	857	24	63	58
Chicken Katsu	392	32	16	22
Chicken Pesto Pasta	1,150–1,205	42–43	104–111	60–63
Chicken Pesto Sandwich	1,096	46	79	64
Chipotle BBQ Chicken	280	30	5	15
Chipotle BBQ Chicken Plate	476–2,205	32–109	11–125	19–156
Chipotle BBQ Chicken Salad	731–1,808	48–94	16–65	55–133
Chipotle BBQ Chicken Sandwich	926	39	79	48
Country-Style Fried Chicken	495	44	12	30
Country-Style Fried Chicken Plate	691–2,460	46–121	18–135	34–176
Falafel	208	9	31	5
Falafel Plate	404–1,833	11–56	37–146	9–130
Fried Chicken Sandwich	777–1,207	51–55	82–92	26–68
Green Pozole	159–250	3–5	21–32	7–12
Grilled Chicken Cobb Salad	890–1,975	49–94	12–36	73–164
Grilled Salmon	347	26	0	26
Grilled Salmon Plate	543–2,132	28–85	6–115	30–163
Grilled Salmon Salad	795–1,795	30–65	28–73	63–142
Grilled Sea Bass	177	21	0	10
Grilled Sea Bass Plate	373–1,802	23–68	6–115	14–135
Grilled Shrimp	313	19	2	25
Grilled Shrimp Plate	509–1,938	21–66	8–117	29–150
Grilled Steak	313	37	0	17
Grilled Steak Plate	509–2,208	39–116	6–115	21–157
Happier Vegan Bowl with Falafel	1,543	23	109	120
Harvest Chicken Salad	692–1,640	38–63	22–81	50–124
Katsu Tofu Bowl	892	38	126	25
Kids Bolognese Pasta	694–835	25–26	89–118	26–29
Kids Chicken Tenders	393–637	22–25	42–85	15–22
Kids Grilled Cheese	809–1,053	33–36	102–145	28–35
Kids Grilled Steak Plate	290–534	16–19	30–73	11–18
Kids Mac & Cheese	566–707	20–21	92–121	14–17
Kids Nonna's Pasta	464–605	13–14	87–116	7–10
Kids Salt & Pepper Chicken Plate	255–499	17–20	30–73	7–14
Longevity Bowl with Braised Romano Beans	1,438	34	119	92
Longevity Bowl with Grilled Sea Bass	1,285	42	81	92
Mediterranean Falafel Wrap	1,328	29	96	103
Mediterranean Steak Salad	556–1,525	38–82	13–41	38–114
Mediterranean Steak Wrap	1,229	46	52	94
Nonna's Pasta	677–732	23–24	107–114	19–22
Pacific Bowl with Grilled Salmon	1,050	30	73	69
Pacific Bowl with Katsu Chicken	1,272	52	117	66
Pesto Pasta	1,336–1,391	26–27	126–133	81–84
Roasted Tomato Soup	227–336	5–8	25–40	12–17
Rustic Chicken Soup	111–203	9–14	13–24	2–6
Salt & Pepper Chicken	334	35	1	20
Salt & Pepper Chicken Plate	530–2,209	37–108	7–117	24–160
Seared Tuna	333	34	1	22
Seared Tuna Plate	529–2,148	36–100	7–117	26–160
Short Rib	428	48	14	18
Short Rib Plate	1,111–1,279	31–33	59–73	78–97
Tender Burger	350–1,752	33–117	5–48	20–119
Tender Burger Plate	565–1,967	35–119	39–82	28–127
Tender Trio Plate	294–2,410	3–70	9–169	6–186
Thai Bowl with Grilled Shrimp	754	30	88	31
Thai Bowl with Grilled Steak	851	34	87	40
Tofu Katsu	380	20	28	21
Tomato Mozzarella Sandwich	1,361	43	78	92
Tuna Nicoise Salad	724–1,527	39–64	18–51	56–120

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Baby Arugula Salad	206–1,269	5–53	5–49	18–101
Baby Greens Salad	162–1,203	1–45	3–44	16–100
Baby Spinach Salad	260–1,398	5–53	4–46	25–118
Bolognese Sauce	574	27	24	40
Braised Romano Beans	330	2	11	32
Cilantro Lime Brown Rice	182	3	31	6
Farro Salad	480	10	50	27
Green Beans	98	3	11	6
Grilled Sourdough	220–440	4–8	28–56	12–24
Kettle Chips	220	3	23	13
Mac & Cheese	785	23	54	50
Mashed Potatoes	315–372	5–7	42–48	13–16
Roasted Beets	417	5	17	36
Roasted Potatoes	215	3	34	8
Romaine Hearts Caesar	643–2,196	7–57	16–71	61–193
Seasonal Vegetables	225	3	9	20
Seasoned Fries	283	3	47	7
Sushi Rice	251	4	53	2
Sweet Potato Mash	315	4	49	12

Menu item	Calories	Protein (g)	Carbs (g)
Diet Coke	0	0	0
Hibiscus Tea	82	0	20
Mighty Leaf Organic Black Iced Tea	0	0	0
Mighty Leaf Sunburst Green Iced Tea	0	0	0
Mint Lemonade	109	0	27
Olipop Grape	35	0	15
Olipop Lemon Lime	35	0	15
Olipop Orange Squeeze	35	0	16
Pomegranate Ginger Agua Fresca	76	0	19
Proud Source Sparkling Water	0	0	0
Proud Source Still Water	0	0	0
The Greens Juice	62	1	14
Verve Flash Brew Coffee	5	1	1

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Carrot Cupcake	500	5	67	25
Chocolate Chunk Cookie	420	6	63	20
Cowboy Cookie	360	4	46	18
Mostess Chocolate Cupcake	390	4	48	21
Olive Oil Cake	270	3	33	14
Pumpkin Cupcake	460	6	64	21
Salted Caramel Cookie	420	5	60	18

Tender Greens Nutrition Facts & Menu

Macro-friendly Tender Greens meal ideas

Lower-calorie, high-protein

Balanced meals

Bigger, high-protein meals

Tender Greens nutrition highlights

Highest-protein picks

Lightest options

Tender Greens menu nutrition

Sources & data updates

Ordering Tender Greens with macros in mind

Frequently asked questions

Take your Tender Greens order further in the app