Last Updated: August 2026
LongHorn High-Protein Menu — Ranked Like a Training Log
I track protein the way some people track fantasy football. At LongHorn, the math is friendly: most steaks clear 45g+ before you touch a side. Below is how I rank the menu when the goal is grams first, vibes second.
Protein Ranking Table (Approx. Grams)
| # | Item | Protein (g) | Calories | Notes |
|---|---|---|---|---|
| 1 | Outlaw Ribeye (18 oz) | 88 | 1050 | Share or leftover — massive protein haul |
| 2 | Porterhouse / T-Bone (large) | 80–95* | 1000+ | *Varies by cut weight; bone-in |
| 3 | Parmesan Crusted Chicken | 58 | 650 | High protein; higher carbs from crust |
| 4 | Renegade Sirloin (6 oz) | 52 | 430 | Best protein-per-calorie everyday pick |
| 5 | Flo's Filet (6 oz) | 48 | 450 | Lean, tender, easy cut day meal |
| 6 | New York Strip (12 oz) | 55–65* | ~700 | *Approx.; firm texture athletes love |
| 7 | LongHorn Salmon | 42 | 520 | Omega-3 bonus; ask plain grilled |
| 8 | Half-Pound Burger (no bun) | ~40–45* | ~550 | Protein-style; count cheese separately |
| 9 | Redrock Grilled Shrimp | ~25–35* | ~250 | Great add-on to steak for 70g+ |
| 10 | Kids Sirloin (4 oz) | ~28–32* | ~320 | Light appetite / snack protein |
Figures based on published nutrition patterns used across our site; starred values are estimates. Prep oils and sauces change totals — use the nutrition calculator to build meals.
Sample Training-Day Meals
Cut Day (~52–55g protein)
Renegade 6 oz, double broccoli, water. Optional side salad with light dressing. Clean, cheap, repeatable.
Post-Lift Feast (~80–100g+)
Outlaw Ribeye (eat half, box half) or full strip + shrimp add-on. Carbs from a baked potato if it's a refeed night.
Lean + Omega-3 (~42–50g)
Salmon or Flo's Filet + asparagus. My travel week default when hotel gyms and late dinners collide.
Pro Tip: Leftovers Are a Second Serving
An 18 oz ribeye is two protein hits if you reheat it right. See our reheating guide before you microwave it into sadness.
Open Reheating Guide →Honest caveat: Protein grams are approximate and can shift with trim, cooking loss, and sauces. This is a fitness ordering guide, not a lab assay. If you compete in a tested sport with strict weigh-ins, weigh leftovers at home and log from your own scale.