6 Best Chipotle Meals For Bulking & Cutting, Per Nutritionist

Whether you’re cutting or bulking, Chipotle is a great option for finding meals that fit your goals.  

Below, I give you six bodybuilding-friendly Chipotle meals with exact calorie and macronutrient breakdowns.  

Note any customizations, like adding or subtracting ingredients, as they will make or break your meal.

New here? Hi, I’m Philip, a nutrition coach who helps you eat out while sticking to your fitness goals.  If you have any questions, leave a comment at the end of the post.  

Check Out Our Complete Guide On The Best Bodybuilding Fast Food

Cutting Meals

 1. Double Steak Brown Rice & Cheese (575 Calories) 

Order a bowl with a double steak and add:

• A light serving of brown rice
• Fajita vegetables and fresh tomato salsa
• Cheese
• Tomatillo-green chili salsa

Nutrition:

• 575 calories
• 51 grams protein
• 34 grams of carbohydrates, 
• 23 grams of fat

Ordering a light serving of brown rice instead of a full serving of white rice saves you 105 calories and 22 grams of carbs. 

But, with a double serving of steak and fajita veggies, you load up on protein and fiber that fill you up, even with a relatively low-calorie meal.

Customizations to this meal include:

• Order without cheese to remove 110 calories and 8 grams of fat. 

2. Double Steak Salad With Brown Rice & Chili Salsa (575 Calories)

Order a salad with double steak and add:

• A light serving of brown rice
• An extra serving of fajitas vegetables and a light serving of roasted chili corn salsa
• A light serving of cheese
• Tomatillo-red chili salsa

Nutrition:

• 575 calories
• 51 grams of protein
• 44 grams of carbohydrates
• 20 grams of fat

Adding a double order of steak increases the meal’s protein by 21 grams, which keeps you fuller for longer after eating.

According to the Journal of Nutrients, it also makes it easier to get the recommended 2.3-3.1 grams of protein per kilogram (1-1.4 grams per pound) when one’s goal is weight loss.

Customizations to this meal include: 

• Order without the light cheese serving to remove 55 calories and 4 grams of fat. 

• Order without the light serving of roasted chili corn salsa to remove 40 calories and 8 grams of carbs 

3. Beef Barbacoa Salad With Rice & Fajita Vegetables (650 Calories)

Order a salad with a double serving of beef barbacoa and add:

• A serving of brown or white rice
• An extra serving of fajita vegetables
• Fresh tomato salsa
• Tomatillo-red chili salsa

Nutrition:

• 650 calories
• 54 grams of protein
• 59 grams of carbohydrates
• 20 grams of fat

The double serving of beef barbacoa significantly boosts the protein count and adds extra fats to your meal. Both nutrients help you feel full.

Brown and white rice have the same calorie counts, but white rice has slightly more net carbs, whereas brown rice is a bit higher in fiber, so pick the one you prefer.

Customizations to this meal include: 

• Order with black or pinto beans instead of rice to save 80 calories and up to 19 grams of carbs. 

• Remove the tomato and red chili salsa to save 55 calories and 8 grams of carbs.

Bulking Meals

1. Double Steak Bowl With Rice & Chili-Corn Salsa (835 Calories)

Order a burrito bowl with double steak and add:

• Extra serving of brown rice 
• Fajita vegetables and roasted chili corn salsa
• Add tomatillo-red chili salsa

Nutrition:

• 835 calories
• 54 grams of protein
• 99 grams of carbohydrates
• 26 grams of fat

A burrito bowl provides a relatively even mix of carbs, protein, and fat. This is helpful to ensure you are getting enough protein and calories to build muscle without feeling too full during a bulk. 

Including a double serving of meat in your burrito bowl will increase the protein by 21 grams, making it easier to reach your daily target. 

The double serving of brown rice adds 210 calories and 36 grams of carbs.

Customizations to this meal include:

• For extra fat and calories, you can add guacamole (+230 calories and 22 grams of fat), sour cream (+110 calories and 9 grams of fat), or cheese (+110 calories and 8 grams of fat).

• Adding a serving of black or pinto beans can increase the calories (+130), carbs (+21-22 grams), and protein (+8 grams).

2. Double Chicken Fajita Veggies & Corn Salsa Burrito Bowl (965 Calories)

Order a burrito bowl with double chicken and add:

• An extra serving of brown rice 
• Fajitas vegetables and roasted chili corn salsa
• A light serving of cheese
• Add tomatillo-red chili salsa

Nutrition:

• 965 calories
• 79 grams of protein
• 98 grams of carbohydrates
• 32 grams of fat

Chicken is Chipotle’s highest-protein meat option, with each serving providing 30 grams of the nutrient, making it easier to reach your daily target.

Including extra brown rice will boost the calories in your meal by 210, primarily from carbohydrates.

Since this bowl is high in protein and contains fats, carbohydrates are the best way to increase calories without feeling too full after you eat. 

Customizations to this meal include:

• You can add cheese, guacamole, sour cream, and queso for extra fats. Guacamole is the highest-calorie option, at 230 calories and 22 grams of fat per serving. 

• Beans can be added to increase the calories by 130 and carbs by 22 grams of carbs. 

3. Double Chicken Burrito With Sour Cream & Cheese (1,375 Calories)

Order a burrito with double chicken and add:

• Regular servings of brown rice and black beans
• Fajita vegetables and roasted chili corn salsa
• Romaine lettuce
• Cheese and sour cream
• Tomatillo-red chili salsa

Nutrition:

• 1375 calories
• 96 grams of protein
• 137 grams of carbohydrates
• 49 grams of fat

The easiest way to increase calories in a Chipotle meal is to order a burrito. The shell alone has 320 calories and 50 grams of carbs.

The extra carbs can provide energy without making you feel uncomfortably full.

Customizations to this meal include:

• To increase the fat, add guacamole (22 grams of fat), queso blanco (9 grams of fat), extra cheese (8 grams of fat), or extra sour cream (9 grams of fat). 

Tips for Eating at Chipotle BEFORE A Workout 

1. Order white rice or a tortilla shell with your meal

Research recommends having up to a gram of carbs per kilogram of body weight before training. For someone who weighs 70 kilograms (154 lbs), that’s 70 grams of carbs.

So, a good option is to order a carb-heavy meal to provide a quick energy source. For example, a serving of white rice has 40 grams of carbs, and a tortilla has 50 grams of carbs.

For most people, that alone is enough to fuel a good workout.

This also applies to eating post-workout, as carbs help replenish lost glycogen (the complex carb form stored in your muscles), which is crucial for muscle recovery as it also impacts protein synthesis.

2. Do not order beans with your meal

While nutritious, beans have fiber, which you should limit before training because it slows digestion and could lead to some GI discomfort.

3. Order steak as your protein source

Having some protein pre-workout can help limit muscle protein breakdown and support recovery. However, you should steer clear of high-fat protein sources like beef barbacoa and chicken.

Fats take longer to digest and can lead to a heavy feeling in your stomach that affects your performance.

Steak is the leanest protein source Chipotle offers, with just 6 grams of fats per regular serving.

4. Order a light serving of guacamole, sour cream, or cheese

If you want the extra calories and flavor, pick one of these because they are high in fat and can impact digestion.

Also, go for a light serving rather than a regular one.

You can also order a serving of these in a post-workout meal for extra calories. While fats can slow digestion somewhat, that likely won’t matter in the hours after training.

Tips for Eating at Chipotle AFTER A Workout 

1. Order a double serving of meat

Research recommends having 0.3 to 0.5 grams of protein per kilogram of body weight after training. For an 80-kilo (176-lb) athlete, that would be 24 to 40 grams of protein to kickstart recovery.

So, order a double serving of meat when having a post-workout meal at Chipotle. For example, a double serving of steak has 42 grams of protein.

2. Feel free to order beans as a carb source

While higher in fiber than rice, beans are also higher in protein, with one serving providing 8 grams of the nutrient.

Though prevailing wisdom suggests avoiding fiber after training because it slows digestion, having some isn’t likely to impact the speed with which nutrients enter your bloodstream and kickstart recovery.

So, you can enjoy a regular or even extra serving of black or pinto beans for the carbs and good quality plant protein.

Related Articles:

• Which Is Healthier Subway or Chipotle?

Frequently Asked Questions

Can You Eat at Chipotle and Still Lose Weight?

Yes, you can eat at Chipotle and still lose weight. However, to lose weight, you need to eat fewer calories than you burn.

Chipotle’s menu has low-calorie options, such as a salad with protein, vegetables, and fresh salsa, that allow you to maintain a caloric deficit.

Can You Eat at Chipotle and Gain Muscle?

Yes, you can eat at Chipotle and gain muscle. To gain muscle, you need to consume sufficient protein and maintain a slight calorie surplus.

Chipotle’s menu allows you to order a double serving of meat with any meal, which provides sufficient protein.

What Meal at Chipotle Has the Most Protein?

The meal at Chipotle that has the most protein is a burrito with a double order of chicken, brown rice, extra black beans, extra cheese, sour cream, and roasted chili-corn salsa.

This meal has 1,560 calories, 109 grams of protein, 154 grams of carbohydrates, and 57 grams of fat.

What Meal at Chipotle Has the Most Calories?

The meal at Chipotle with the most calories is a burrito with a double order of carnitas, extra cilantro-lime brown rice, extra black beans, guacamole, extra cheese, extra sour cream, and roasted chili-corn salsa.

This meal has 2,040 calories, with 91 grams of protein, 174 grams of carbohydrates, and 104 grams of fat.

Which Meal at Chipotle Has the Least Calories?

The meal at Chipotle with the fewest calories is a salad with steak, fajita vegetables, fresh tomato salsa, and tomatillo green chili salsa. 

This meal has 200 calories, 23 grams of protein, 13 grams of carbohydrates, and 6 grams of fat.

More Fast Food Meal Plans

Check out our other bulking and cutting meal plans from popular fast-food restaurants:

• What To Eat At Taco Bell When Bulking & Cutting (6 Meals)

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Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017 Jan 3;5:e2825. doi: 10.7717/peerj.2825. Erratum in: PeerJ. 2017 Aug 1;5: PMID: 28070459; PMCID: PMC5214805.

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