High Protein Panda Express Meals For Bulking And Muscle Gain

You can get 40-80g of protein from a single Panda Express meal by choosing the right entrees. Teriyaki Chicken leads with 41g protein per serving, and strategic combinations can exceed 80g while keeping calories reasonable.

Highest Protein Entrees At Panda Express

Entree	Protein	Calories	Protein per 100 cal
Teriyaki Chicken	41g	340	12.1g
Grilled Teriyaki Chicken	33g	275	12.0g
Black Pepper Sirloin Steak	19g	180	10.6g
Wok-Fired Shrimp	17g	190	8.9g
Kung Pao Chicken	17g	320	5.3g
Honey Sesame Chicken Breast	16g	340	4.7g
Orange Chicken	16g	510	3.1g
Steamed Ginger Fish	15g	200	7.5g
SweetFire Chicken Breast	15g	360	4.2g

40+ Gram Protein Meals

High Protein Bowls (1 Entree + 1 Side)

Combination	Protein	Calories
Super Greens + Teriyaki Chicken	50g	470
Super Greens + Grilled Teriyaki Chicken	42g	405
Chow Mein + Teriyaki Chicken	56g	940
White Rice + Teriyaki Chicken	51g	860

High Protein Plates (2 Entrees + 1 Side)

Combination	Protein	Calories
Super Greens + Teriyaki + Kung Pao	67g	790
Super Greens + Teriyaki + Black Pepper Steak	69g	650
Super Greens + Grilled Teriyaki + Wok-Fired Shrimp	59g	595
Super Greens + Both Teriyaki Options	83g	745
Chow Mein + Teriyaki + Kung Pao	73g	1,260
White Rice + Teriyaki + Grilled Teriyaki	84g	1,135

70+ Gram Protein Meals (Bigger Plate)

Combination	Protein	Calories
Super Greens + Teriyaki + Grilled Teriyaki + Black Pepper Steak	102g	925
Super Greens + Teriyaki + Kung Pao + Wok-Fired Shrimp	84g	980
White Rice + Teriyaki + Grilled Teriyaki + Broccoli Beef	93g	1,285
Chow Mein + Teriyaki + Black Pepper Steak + Kung Pao	92g	1,440

Best Protein-To-Calorie Ratios

For efficient muscle building, prioritize these high protein-per-calorie options:

Entree	Protein per 100 Calories	Great For
Teriyaki Chicken	12.1g	Max protein
Grilled Teriyaki Chicken	12.0g	Lean gains
Black Pepper Sirloin Steak	10.6g	Variety
Wok-Fired Shrimp	8.9g	Lower cal option
Steamed Ginger Fish	7.5g	Lean protein
Super Greens	6.9g	Low-cal boost

Avoid for protein efficiency: Orange Chicken (3.1g per 100 cal)

Bulking Meal Examples (1,500+ Calories)

When you need high calories AND high protein:

The Muscle Builder (~1,600 cal, 100g+ protein)

Fried Rice (620 cal, 13g protein)
Teriyaki Chicken (340 cal, 41g protein)
Grilled Teriyaki Chicken (275 cal, 33g protein)
Beijing Beef (480 cal, 14g protein)
Total: ~1,715 cal, 101g protein

The Clean Bulk (~1,200 cal, 90g+ protein)

White Rice (520 cal, 10g protein)
Teriyaki Chicken (340 cal, 41g protein)
Black Pepper Sirloin Steak (180 cal, 19g protein)
Kung Pao Chicken (320 cal, 17g protein)
Total: ~1,360 cal, 87g protein

Cutting/Lean Bulk Meals (High Protein, Moderate Calories)

Under 700 Calories, 50g+ Protein

Meal	Protein	Calories
Super Greens + Teriyaki + Black Pepper Steak	69g	650
Super Greens + Grilled Teriyaki + Kung Pao	59g	725
Super Greens + Teriyaki + Mushroom Chicken	63g	690
Super Greens + Teriyaki + Wok-Fired Shrimp	67g	660

Under 1,000 Calories, 70g+ Protein

Meal	Protein	Calories
Super Greens + Teriyaki + Grilled Teriyaki + Black Pepper Steak	102g	925
Chow Fun + Teriyaki + Grilled Teriyaki	83g	1,025
White Rice + Teriyaki + Black Pepper Steak	70g	1,040

Pre-Workout Meal Ideas

For training fuel with adequate protein and carbs:

Meal (2-3 hours before)	Protein	Carbs	Calories
White Rice + Kung Pao Chicken	27g	133g	840
Chow Mein + Grilled Teriyaki	48g	108g	875
Fried Rice + Teriyaki Chicken	54g	115g	960

Post-Workout Meal Ideas

Higher protein, faster digesting options:

Meal	Protein	Carbs	Calories
White Rice + Teriyaki Chicken	51g	132g	860
Super Greens + Teriyaki + Grilled Teriyaki	83g	42g	745
Chow Mein + Both Teriyaki Options	89g	122g	1,215

Protein Add-Ons

Boost protein further with:

Addition	Protein	Calories
Extra Teriyaki Chicken	+41g	+340
Extra Grilled Teriyaki	+33g	+275
Chicken Egg Roll	+6g	+200
Chicken Potstickers (3)	+6g	+160

Tracking Your Macros

Use our Panda Express Calorie Calculator to:

Build your exact meal
See total protein, carbs, and fat
Adjust items to hit your targets
Compare different combinations

For protein targets, see our Panda Express Calories And Protein Chart.

Sample Muscle-Building Day

Goal: 180g protein, 2,500 calories

Meal	Protein	Calories
Breakfast (eggs, oatmeal)	40g	500
Lunch (Panda: Super Greens + Teriyaki + Grilled Teriyaki)	83g	745
Post-workout shake	25g	200
Dinner	35g	800
Snacks	15g	255
Total	198g	2,500

Cook at Home for Better Results

While Panda Express can provide good protein, cooking at home gives you complete control over macros and sodium.

Get started with:

Browse All Healthy Recipes - Filter by calories, protein, and diet type
7-Day Weight Loss Meal Plan - Complete meal prep guide

Make your own teriyaki chicken at home with fresh ingredients and control the sodium content.

Conclusion

Panda Express can deliver 40-100g of protein per meal when you choose strategically. Teriyaki Chicken (41g) and Grilled Teriyaki Chicken (33g) are your protein powerhouses, offering 12g protein per 100 calories. For bulking, combine multiple protein-rich entrees with rice or noodles. For lean gains, pair them with Super Greens. Use our Panda Express Calorie Calculator to build your perfect high-protein meal.