The 6 BEST Chick-Fil-A Bulking Meals, Says Bodybuilding Coach

Chick-fil-A is a great option for finding meals that fit your bulking goals.  

Below, I give you six bodybuilding-friendly Chick-fil-A 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 Fast Food Places For Bodybuilders

1. Grilled Chicken Sandwich With Chicken Nuggets (640 Calories)

Order a grilled chicken sandwich without fries and add:

• An 8-count order of chicken nuggets 

Nutrition:

• 640 calories
• 55 grams of protein
• 55 grams of carbohydrates
• 23 grams of fat

A grilled chicken sandwich is a great meal option that provides plenty of protein, helping you hit your daily target more easily during a bulk. 

Adding chicken nuggets further boosts the protein by 27 grams while adding only 11 grams of extra fat. 

Putting extra fat in your meals is a great way to get additional calories without increasing the food’s volume.

Customizations to this meal include:

• Add a dipping sauce for an extra 30 – 310 calories. The three dipping sauces with the highest calories are avocado lime ranch (310 calories), creamy salsa (290 calories), and garden herb ranch (280 calories).

• Add a side to your meal for extra calories. Greek yogurt parfait is the best high-protein option (270 calories and 14 grams of protein), and a large fruit cup is the best high-carb option for around a workout (70 calories and 16 grams of carbs). 

2. Chicken Sandwich With Chicken Nuggets (690 Calories) 

Order a chicken sandwich without fries and add:

• An 8-count order of chicken nuggets 

Nutrition:

• 690 calories
• 56 grams of protein
• 52 grams of carbohydrates
• 28 grams of fat

Opting for a sandwich with breaded chicken increases the calories by 100 compared to the grilled chicken option. 

Breading adds little volume to your meal, so it’s a great option to boost calories if you feel too physically full. 

Medium french fries add 360 calories but primarily from carbs and fat, with only 5 grams of protein in medium-size fries.

When bulking, make sure 30 – 35% of each meal’s calories come from protein. This ensures adequate protein to allow for muscle and strength growth. 

Customizations to this meal include:

• You can replace the chicken nuggets with an 8-count of grilled chicken nuggets to reduce the calories by 120 and fats by 8 grams while keeping the total protein almost the same.

• Just like before, you can order a Greek yogurt parfait for 14 extra grams of protein or enjoy a large fruit cup for 20 extra grams of carbs (ideal before training).

3. Cool Chicken Wrap With Lime Dressing & Chicken Nuggets (755 Calories)

Order a cool chicken wrap without fries and add:

• Avocado lime dressing on the side; use half the packet 
• An 8-count order of chicken nuggets 

Nutrition:

• 755 calories
• 70 grams of protein
• 43 grams of carbohydrates
• 40 grams of fat

The cool chicken wrap is a high-protein, lower-carb option than a chicken sandwich. However, this meal has more fat, primarily from the avocado lime dressing and nuggets. 

Fat is much more energy-dense, meaning you can eat less food and get more calories. 

This can be especially helpful for those who struggle to eat enough calories when bulking because they feel overly full. 

Customizations to this meal include:

• Adding the whole avocado lime ranch dipping sauce to your meal will increase the calories by 155 and fat by 16 grams. 

• You can also order a small serving of mac and cheese. It provides 270 calories, 17 grams of carbs, and 17 grams of fat, ideal if you struggle to eat enough to maintain a surplus.

4. Chicken Sandwich With Grilled Nuggets & Waffle Fries (990 Calories)

Order a chicken sandwich and add:

• An 8-count order of grilled chicken nuggets 
• A side of medium waffle fries

Nutrition:

• 990 calories
• 59 grams of protein
• 87 grams of carbohydrates
• 44 grams of fat

While the waffle fries are primarily fat and carbs, combining them with the grilled nuggets (mainly protein) creates a balanced meal. 

This balance will help to provide you with adequate protein to build muscle, energy from the carbs, and enough calories from fat.

Customizations to this meal include:

• Just like before, you can add a dipping sauce for extra flavor and calories. Honey mustard goes well with the chicken sandwich and provides an extra 50 calories.

• A side of chicken noodle soup is a great option because it provides 120 calories and 9 grams of extra protein.

5. Deluxe Chicken Sandwich and a Grilled Chicken Club Sandwich (1010 Calories) 

Order a deluxe chicken sandwich and add:

• A grilled chicken club sandwich
• A side small fruit cup

Nutrition:

• 1010 calories
• 70 grams of protein
• 98 grams of carbohydrates
• 39 grams of fat

The deluxe chicken sandwich and the grilled chicken club have a relatively even mix of carbs, fat, and protein. This mix provides the benefits of all three macronutrients. 

The deluxe chicken sandwich has 75 more calories than the classic chicken sandwich, and the grilled club sandwich has 190 more calories than the classic. 

The toppings that increase the calories are primarily fat and are very low in volume.

Customizations to this meal include:

• Add a side of small waffle fries for 320 calories and 35 grams of carbs.

•  Add a large fruit cup for 80 calories and 20 grams of carbs.

6. Deluxe Chicken Sandwich With Club Sandwich and Chick-N-Strips (1270 Calories) 

Order a deluxe chicken sandwich and add:

• A grilled chicken club sandwich
• An order of three Chick-n-Strips

Nutrition:

• 1270 calories
• 98 grams of protein
• 101 grams of carbohydrates
• 53 grams of fat

Adding chicken strips increases the fat by 14 grams and protein by 29 grams. 

This meal is high in protein, with almost 100 grams, enough to cover more than 50% of most people’s daily needs.

It also has 101 grams of carbs, which supports athletic performance and energy levels. 

That said, the meal also has 53 grams of fat, which is considered high. So, if you want to order this meal, consider avoiding other high-fat foods (e.g., natural oils, egg yolk, and avocado) for the rest of the day.

Customizations to this meal include:

• Order a two-piece Chick-n-Strip instead of a three-piece to save 110 calories and 5 grams of fat.

Tips for Eating at Chick-fil-A BEFORE a Workout

1. Order a sandwich 

Carbs are highly beneficial before training because they provide the fuel you need.

According to research published in the Journal of Nutrients, athletes should aim for up to a gram of carbs per kilogram of body weight before working out.

For someone weighing 80 kilograms (176 lbs), that would be up to 80 grams of carbs.

So, if you want to have a pre-workout meal at Chick-fil-A, choose a sandwich because the bun is high in carbohydrates.

2. Opt for grilled instead of breaded chicken

Since the goal is to have carbs pre-workout, limiting the amount of dietary fat you eat is best. 

Fats slow digestion, making it more difficult for your body to use the carbs you eat, leaving you with less energy for your workout. 

At Chick-fil-A, grilled chicken is lower in fat than breaded chicken, making it the best pre-workout option. 

• Related: Can You Eat Fried Food Before And After Workouts?

3. Skip the sauces

Most sauces at Chick-fil-A are high in fat, which you want to limit around your workouts.

If you want a sauce, go for a fat-free option like honey mustard, which mostly has carbs for additional energy during training.

4. Add a fruit cup to your meal 

While slow-digesting carbs like bread, pasta, and cereal provide steady energy, having some quick-digesting ones shortly before training can also be beneficial.

Fruit is one great option because it primarily has sugar (glucose and fructose) for an energy boost.

So, adding a fruit cup to your pre-workout meal can provide up to 20 extra grams of carbs.

Tips for Eating at Chick-fil-A AFTER a Workout

1. Choose grilled chicken as your meat option

The International Society of Sports Nutrition recommends having 0.3 to 0.5 grams of carbs and protein per kilogram of body weight after training to kickstart recovery.

Grilled chicken is an excellent option at Chick-fil-A because it provides enough protein per serving to cover the average trainee’s post-workout needs.

2. Add a side of 8 grilled nuggets

As mentioned, the recommended post-workout protein intake is 0.3 to 0.5 grams per kilogram. For someone weighing 70 kilograms (154 lbs), that would be 21 to 35 grams of protein.

Not eating enough protein would affect muscle recovery and lead to excessive protein breakdown. 

Adding grilled nuggets to your Chick-fil-A meal is the best way to boost the protein. 

4. Pick the sauce you like

You can be more liberal with your fat intake post-workout, so long as it fits your overall calorie and macronutrient goals. 

So, when having a post-workout meal at Chick-fil-A, go for a sauce you enjoy. 

For instance, barbecue sauce has only 45 calories, 11 grams of carbs, and 0 grams of fat, whereas the garden herb ranch sauce has three times more calories and 15 grams of fat.

Comparing Chick-fil-A

• Which Is Healthier Chick-fil-A or Panda Express?

Frequently Asked Questions

Will Eating at Chick-fil-A Ruin Your Gains?

No, eating at Chick-fil-A will not ruin your gains. The most important consideration is eating enough protein–1.6 to 2.2 grams/kilo or 0.7 to 1 gram/lb–is the most important consideration to maintain muscle mass.

Chick-fil-A’s menu has many high-protein options, such as chicken sandwiches, wraps, and nuggets, that help you maintain your gains.

Can You Eat at Chick-fil-A and Still Gain Muscle?

Yes, you can eat at Chick-fil-A and still gain muscle. To gain muscle, you need to eat enough protein post-workout and enough total calories for the day so your muscles have what they need.

Chick-fil-A’s chicken sandwiches, wraps, and nuggets are high in protein and calories.

What Meal at Chick-fil-A has the Most Protein?

One of the highest-protein Chick-fil-A meals is the chicken sandwich with 8-piece chicken nuggets and 3-piece Chick-n-Strips. It has 1000 calories, 85 grams of protein, 68 grams of carbohydrates, and 42 grams of fat.

What Meal at Chick-fil-A has the Most Calories?

One of the highest-calorie Chick-fil-A meal combos is the deluxe chicken sandwich, which includes a grilled chicken club sandwich and an order of three Chick-n-Strips. It has 1270 calories, 98 grams of protein, 101 grams of carbohydrates, and 53 grams of fat.

Which Meal at Chick-fil-A has the Least Calories?

The meal at Chick-fil-A with the fewest calories is the eight-count grilled chicken nuggets. It has 130 calories, 25 grams of protein, 1 gram of carbohydrates, and 3 grams of fat.

More Fast Food Meal Plans

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

• Subway
• Panera Bread
• Dunkin Donuts
• Arby’s
• Jimmy John’s
• KFC
• Popeye’s
• WingStop

Reference

Mata, F.; Valenzuela, P.L.; Gimenez, J.; Tur, C.; Ferreria, D.; Domínguez, R.; Sanchez-Oliver, A.J.; Martínez Sanz, J.M. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients 2019, 11, 1084. https://doi.org/10.3390/nu11051084

Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008 Oct 3;5:17. doi: 10.1186/1550-2783-5-17. Erratum in: J Int Soc Sports Nutr. 2008;5:18. PMID: 18834505; PMCID: PMC2575187.

Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.