A Guide to High-Protein Eating at 7-11 Japan

Whether you’re visiting Japan or just immigrated, it can take time to adjust to the local food culture. That’s especially true if you eat a specific kind of diet.

I went through this recently, adjusting my high protein nutrition regimen to fit what’s available in Japan. Fortunately, I found a handy – and ubiquitous – ally: 7-11.

Unrivaled combini-ence

As I’ve written before, convenience stores (combini; コンビニ) are everywhere across Japan. There are almost 60,000 stores total. 7-11, Family Mart, and Lawson are the Big Three, comprising 89% of all combini.

But 7-11 Japan rules the roost. Originally started as an offshoot of the American business, 7&i Holdings grew so big in Japan that it’s now the parent company. It has its own form of digital money in the nanaco card (based on Japan’s very own Felica chip). It’s even bought up some smaller chains overseas, such as America’s Speedway, and is looking now to take root in Germany.

Living in Tokyo in particular, it’s hard to avoid running across a convenience store. I have four – including two different types of Lawson – on the block where I’m currently living. And a 7-11 is never far out of reach. One of the aforementioned stores is a Seven; there are two more within a three-minute walk.

Staying fit in Japan

High protein eating is the latest fitness fad to sweep the world. At least, this time, it’s one based in actual science. Protein reduces hunger and cravings and helps build muscle.

Weightlifting is a great way to stay healthy. Especially if, like me, you’re over 40. But you also need a high level of protein in your diet to pack on muscle. Most experts and personal trainers recommend eating somewhere between 1.6g and 2.2 grams of protein per kilogram of lean body mass.

When I came to Japan back in October of 2022, I was only here for two weeks. It was my first time back since the country lifted travel restrictions almost three years prior. So I decided not to restrict myself. I indulged in all my favorite food with abandon.

7-11 was my favorite place to junk food. Combini junk food in Japan is a godsend for sugar addicts. I got hooked in particular to the Boss Coffee bottled latte. My second favorite addiction were the pancake sandwiches: two pancakes wrapped around a chunk of butter and maple syrup. Mmmmm….sweet, sweet fat and carbs.

All in all, it was a dietary disaster of a trip. I came back tipping the scales at over 200 pounds.

I returned in February to prepare for a Tokyo move. This time, I was a solid 185 pounds and wanted to keep up my good track record. Also, I knew I’d be here for at least three months before popping back to the states.

It was time to figure out how to eat high protein, combini-style.

High protein options abound at 7-11 (you just have to look)

Fortunately, the high protein craze hasn’t skipped Japan. Protein powders, meal replacements, and protein-packed foods are easy to find. You can even get a protein powder endorsed by everyone’s favorite Vocaloid star.

And it turns out that 7-11 is a great place to go if you want a healthy, fast, high-protein meal. The store has a dizzying array of options in terms of fresh food. And every store will offer to heat your lunch or dinner up for you in the microwave. So it’s a good go to even for people staying in hotels without access to cooking equipment.

I can easily cook in my temporary apartment and often do. But 7-11 meals are a great choice whenever I’m too busy to cook or just don’t feel like it.

Picking meals

You have to be careful, though. Some options are light on the protein and high on the calories. You’d think this would mainly be true for the various noodle dishes. But it’s often the kara-age (fried food) dishes where the calories abound.

I take a one-two approach to selecting my 7-11 meals. First, I find a dish that’s around 400 to 600 calories and contains at least 25 grams of protein. I’ll talk about some of my current favorites below. (If you’re looking for yourself, the word for protein is either 蛋白質 or タンパク質 – tanpakushitsu – on the nutrition labels!)

Second, I grab some supplemental protein. There are shelves near the meals themselves where you can buy small additions to add in. Some of my favorites include chicken breast, sliced pork, microwaveable fish (salmon, saba, hokke), and octopus. You can also grab a soft-boiled egg (ゆで卵; yude-tamago), which is a nice addition to most noodle dishes.

7-11 Japan also has some delicious side salads you can grab to add some additional calories and fiber to your meal. Some of these also contain a healthy amount of protein. One of my favorites is this octopus and broccoli salad, which adds 7g protein and only 103 calories.

Some of my favorite 7-11 Japan high-protein meals

Here are some of my current favorite 7-11 high protein meal options. Since I’m in the gym six days a week, my meals are fairly high calorie – usually between 600 and 700 calories. You may need to adjust down if your calorie requirements are more strict.

Also, all of these dishes have carbs. I think keto and paleo are bunk. (It’s also a space increasingly dominated by right-wingers.) I need carbs to fuel my aggressive workout schedule. If you’re avoiding starchy carbs for some reason, you’ll have to figure that out yourself.

Extra Meat Pork Ni-Hachi Soba (肉盛り豚肉二八そば)

Perhaps my favorite of the 7-11 Japan offerings. Ni-hachi (20-80) soba is regular soba (buckwheat) noodles but made with 20% white flour. The 7-11 “heaping protein” option delivers almost 30 grams of protein at a mere 396 calories. If you need more calories (I always do), pair it with a side of kimchi or octopus salad from the side salad shelf.

Shrimp and Vegetable Suratanmen (海老と野菜酸辣湯面)

By itself, this dish isn’t terribly high in protein – it only tips out at around 17g. But it’s only 338 calories. That means you can pile it up with additional protein sources. I eat this with the 7-11 salmon, which adds an additional 165 calories and 15g of protein.

Pork and Deep-Fried Tofu Extra-Pork Udon (豚肉とお揚げの肉盛りうどん)

At only 529 calories and 29g protein, we have another winner on our hands. I like to toss in a yude-tamago for another 6g protein and some healthy fats.

Charcoal Grilled Chicken Donburi Bowl (炭火焼鳥丼)

Leaving the noodle realm for a hot minute, the sumibiyaki (charcoal-grilled) dish contains ground chicken, chicken thigh, and chicken tsukune (つくね; ground chicken formed into balls), all served with a thickened soy sauce on top of a bed of white rice. 530 calories and 29 grams protein, going up to 600 calories and 35g protein with an egg added.

(Don’t mind the mangled egg here. That’s what happens when you crack the shell with hammer force.)

Aromatic Spice Curry Udon (スパイス香る　カレーうどん)

At 484 calories and just 21g protein, this pork udon at first doesn’t seem like it’ll make the cut. But throw in a package of the 7-11 sliced pork (16g protein, 165 calories) and it balloons up to 37g protein and makes for one filling meal.

Chicken Steak Donburi (チキンステーキ丼)

A bit high on the calorie side. I imagine you could remove around 50 calories if you took off the thick pat of butter in the middle. But why would you want to?! The melted butter gives this dish its little something extra. 684 calories but also 39 grams of protein!

Charcoal-grilled pork donburi (炭火焼豚肉丼)

I try and avoid meals that are just “meat and rice”. I like vegetables and, you know, nutrients. But this dish has a few selling points: (1) it’s only 584 calories, (2) it’s 30g of protein, and (3) it’s freaking delicious. Pair it with some pickled cucumbers to round out the meal and add some fiber.

Additional protein options at 7-11 Japan

Looking for a fast protein snack? 7-11 Japan has you covered there too!

Protein bars are easy to come by. 7-11 usually has both of these in stock. The Morinaga cranberry and strawberry is my favorite, coming out at around 220 calories and 20g of protein. The Giga Protein bar is a beefy boy at over 300 calories – but it also packs nearly a meals’ worth of protein in it.

In terms of protein drinks, Meiji’s Savas series is my favorite. These are similar to the Fairlife Nutrition drinks you can get in the United States – a form of ultra-filtered, high-protein milk with a little flavoring.

And while it’s not high-protein, I’d be remiss if I didn’t mention Yakult 1000, Japan’s hot-new health/energy drink. I drink this (when it’s actually in stock) for general gut health and as a sleep aid. Make sure to buy it early or right after the afternoon restock prior to the commuter evening rush, though. It sells out quickly.

Of course, you can find high-protein and health options outside of 7-11 too. Grocery stores have similar varieties of ready-to-eat meals. Just check the labels (phone translators work well here if you don’t read Japanese) and mix-and-match to meet your macros.

But don’t skip out on enjoying the maple & butter pancakes, either.

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