You did everything right. You trained hard this morning. You hit your protein target at breakfast.

And then you walked out the door and left your meal-prep chicken on the kitchen counter.

Panic sets in. You’re in the city centre, you’re starving, and you need 40g of protein to support that workout. You don’t want to ruin your cut with a greasy pastry.

Where do you go?

We’ve scanned the high street to find the "Emergency Protein" stops that every gym-goer needs to know.

1. The Subway "Mega Bowl" Forget the bread. Ask for a Salad Bowl with Double Meat.

• The Order: Rotisserie Style Chicken (Double portion) + All the veggies.

• The Stats: Massive protein volume, very low carb. Perfect if you’re cutting.

2. The M&S "Balanced for You" Range Marks & Spencer is expensive, but their macro-labelling is elite.

• The Pick: Look for the High Protein stickers. Their Chicken & Lentil pots often pack 30g+ of protein and usually taste like actual food.

3. The "Build Your Own" Burger If you end up at a Five Guys or Gourmet Burger Kitchen, don't panic.

• The Order: Burger without the bun (or eat half the bun). Avoid the fries.

• The Stats: A beef patty is one of the best sources of protein and iron available. Without the chips and bun, it’s just meat and salad.

Don't starve yourself. Missing a meal kills your energy and leads to bingeing later. Use the "Find Food" button in MyMacroGo, filter by "High Protein," and save your gains.