6 High Protein Jack-In-The-Box Meals When Bulking

Jack In The Box is an excellent option for finding high-protein bulking meals.  

Below, I give you six bodybuilding-friendly 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 Fast Food For Bodybuilding

Bulking Meals 

1. Sourdough Grilled Chicken Club (540 Calories)

Order a sourdough grilled chicken club with no side.

Nutrition:

• 540 calories
• 39 grams of protein
• 38 grams of carbohydrates
• 26 grams of fat

The chicken club sandwich contains grilled chicken as a protein source, which is a far better option than burgers.

When bulking, getting sufficient protein is a top priority as it supports muscle recovery, leading to increased strength and muscle mass. 

Plus, this chicken club has mayo and cheese, which add fats that are high in calories and ideal during a bulk.

Customizations to this meal include:

• Substitute the mayonnaise for creamy bacon mayonnaise or creamy sriracha sauce for an extra 40 calories. You can also ask for extra sauce to increase the calories further. 

• Add a side to your meal to increase the calories. An egg roll is a high-protein option at 7 grams and 145 calories. You can add two or more to your meal for more calories. Applesauce is the best high-carb option, adding 10 grams of carbs and 45 calories. 

2. Chicken Fajita Pita With Salsa And a Cheeseburger (650 Calories)

Order a chicken fajita pita with salsa and a cheeseburger with no side.

Nutrition:

• 650 calories
• 40 grams of protein
• 67 grams of carbohydrates
• 25 grams of fat

A chicken fajita pita is a high-protein, high-carb, and low-fat meal option, whereas a cheeseburger is high in fats, moderate in carbs, and with a healthy amount of protein.

Since the two sandwiches are high in different macronutrients, they complement each other well to create a meal with a relatively even mix of protein, carbs, and fat. 

When bulking, getting an even mix of macronutrients is ideal as you get the benefits of each.

You will ensure you’re eating enough protein to build muscle, feel energized throughout the day from the carbs, and add some lower-volume calories from the fat so you aren’t feeling too physically full.  

Customizations to this meal include:

• Add a dipping sauce to your pita for up to 190 extra calories. The two dipping sauces with the highest calories are log cabin syrup (190 calories) and buttermilk (130 calories). 

• Add a side to your meal to increase the calories even more. Like the previous meal, egg rolls are a good protein option (5 grams per roll), whereas apple sauce provides 10 grams of fast-digesting carbs.

3. Cheeseburger With a 4-Piece of Crispy Chicken Strips (880 Calories)

Order a cheeseburger and a 4-piece of crispy chicken strips with no side.

Nutrition:

• 880 calories
• 49 grams of protein
• 85 grams of carbohydrates
• 38 grams of fat

Adding the chicken strips will boost your meal’s calories, primarily from fat and protein. 

This is beneficial when bulking as it ensures your body has the protein required to build muscle while keeping the physical volume of the meal low.

Customizations to this meal include:

• Add honey mustard as a dipping sauce for an extra 60 calories and 11 grams of carbs.

• Add a small serving of French fries for an extra 330 calories, 45 grams of carbs, and 15 grams of fat. This option is ideal if you often struggle to eat enough calories to sustain a surplus because you feel uncomfortably full.

4. Sourdough Chicken Club And a Cheeseburger (860 Calories) 

Order a sourdough chicken club sandwich and a cheeseburger with no side.

Nutrition:

• 860 calories
• 55 grams of protein
• 70 grams of carbohydrates
• 40 grams of fat

Adding a grilled chicken club sandwich is a lower-fat option for extra calories.

Since the burger is beef and has added cheese, the fat in this meal is already relatively high. 

Adding minimal additional fat will make you feel better after your meal without making you feel uncomfortably full for the rest of the day. 

Customizations to this meal include:

• Substituting the mayonnaise for tartar sauce will add an extra 70 calories to your meal, primarily from fats. 

• Order a beef taco on the side for an extra 190 calories, 6 grams of protein, 17 grams of carbs, and 11 grams of fat. 

5. Jumbo Jack With Cheese And a Sourdough Chicken Club (1110 Calories)

Order a jumbo jack with cheese and a sourdough chicken club with no side.

Nutrition:

• 1110 calories
• 69 grams of protein
• 83 grams of carbohydrates
• 56 grams of fat

This serious bulking meal with over 1100 calories is ideal for those struggling to eat enough calories daily.

It also has a good amount of protein (69 grams), primarily from the burger and grilled chicken meat.

That said, it also has a hefty amount of fat (56 grams), so it’s best to limit your intake of other high-fat foods for the rest of the day. These include egg yolk, natural oils, butter, fatty meat, and avocado.

Customizations to this meal include:

•  Order a creamy ranch sauce for an extra 80 calories. 

• Order a grilled chicken club salad for an extra 360 calories, 37 grams of protein, 12 grams of carbs, and 20 grams of fat.

6. Sourdough Chicken Club, Cheeseburger, and Crispy Chicken Strips (1420 Calories)

Order a sourdough grilled chicken club, a cheeseburger, and a four-piece of crispy chicken strips with no side.

Nutrition:

• 1420 calories
• 88 grams of protein
• 123 grams of carbohydrates
• 64 grams of fat

This meal has sufficient protein (enough to cover more than half of most people’s daily needs), providing your body with the tools it needs to repair and build muscle and strength.

The carbs will keep you feeling energized throughout your day, whereas the fat will help to keep the physical volume of your meal from getting uncomfortably high.

That said, given the high fat content (64 grams), limit your fat intake for the rest of the day.

Customizations to this meal include:

•  Order ketchup for your sandwich for flavor and 20 extra calories with 5 grams of carbs.

• Add a sweet and sour dipping sauce for the chicken strips for an extra 45 calories and 11 grams of carbs.

Tips for Eating at Jack in the Box BEFORE a Workout

1. Order a sandwich or pita 

You should focus on high-carb foods in your pre-workout meal. These are the quickest energy sources for your body.

Research published in the Journal of Nutrients recommends having up to a gram of carbs per kilogram of body weight before training. 

For someone weighing 70 kilograms (154 lbs), that would be up to 70 grams of carbs pre-workout.

The more carbs you consume, the more energized you are likely to feel and the better and longer you can perform during a heavy workout. 

2. Opt for grilled chicken for your protein

In addition to consuming a lot of carbs before a workout, you also want to limit the fats because they slow digestion, making it more challenging to get the necessary energy from the carbs.

At Jack in the Box, grilled chicken is lower in fat than beef or battered chicken and is the best option to consume before a workout. 

Also, skip the bacon, cheese, and sauces.  If you are ordering a sauce, I recommend sticking to low-fat options such as ketchup, sweet and sour, or honey mustard.

3. Add two sides of applesauce to your meal

While eating a lot of carbs pre-workout is essential, we also want to try including a combination of slow- and fast-digesting carbs to improve energy availability further. 

Slow-digesting carbs (e.g., rice or whole-grain bread) will provide energy over a longer time. Quick-digesting carbs (e.g., fruit) provide energy quicker, like within a half-hour. 

Apple sauce is an excellent option at Jack in the Box, providing 10 grams of sugar and 45 calories per serving.

Tips for Eating at Jack in the Box AFTER a Workout

1. Get a sandwich or pita

A sandwich or pita is a fantastic post-workout option, as it provides carbs to help kickstart recovery.

During training, your body uses up a significant percentage of the stored fuel in the muscles (glycogen), which you must replenish. 

In addition to topping up fuel sources for future workouts, adequate glycogen levels positively impact muscle protein synthesis.

The International Society of Sports Nutrition recommends getting 0.3-0.5 grams of carbs per kilogram of body weight after training.

For someone who weighs 70 kilograms (154 lbs), that would mean having 21 to 35 grams of carbs after training.

2. Order grilled chicken for protein

Like carbs, the International Society of Sports Nutrition recommends 0.3-0.5 grams of protein per kilogram of body weight after training.

Getting enough protein is essential, as it provides the amino acids needed to kickstart muscle repair and support growth.

At Jack in the Box, grilled chicken is the leanest option I recommend for post-workout protein.

3. Add a second sandwich to your meal

Since post-workout protein plays a crucial role in recovery, you may want to consider adding a second sandwich. 

At Jack in the Box, adding a second sandwich to your meal is the best way to boost the protein without adding significant additional fat. 

For instance, someone weighing 90 kilograms (198 lbs) should eat up to 45 grams of protein after training. A single sourdough grilled chicken club has around 38-39 grams of protein, so having a second one could be beneficial.

Frequently Asked Questions

Will Eating at Jack in the Box Ruin Your Gains?

Eating at Jack in the Box will not ruin your gains. The most critical factor in maintaining muscle mass is eating enough protein.

Jack in the Box’s menu offers many high-protein options, such as chicken sandwiches, fajita pitas, and chicken strips.

Can You Eat at Jack in the Box and Still Gain Muscle?

You can eat at Jack in the Box and still gain muscle. The two most important requirements are eating enough protein (1.6-2.2 grams/kilo; 0.7-1 gram/lb) and maintaining a slight calorie surplus.

Jack in the Box’s menu provides plenty of high-calorie and high-protein options to help you reach your daily targets.

What Meal at Jack in the Box has the Most Protein?

The meal at Jack in the Box with the most protein is the ultimate cheeseburger with bacon nacho tacos. This meal has 1420 calories, 77 grams of protein, 79 grams of carbs, and 88 grams of fat. 

What Meal at Jack in the Box has the Most Calories?

The Jack in the Box meal with the most calories is the ultimate cheeseburger with bacon cheddar fries. It has 1490 calories, 72 grams of protein, 98 grams of carbs, and 90 grams of fat. 

Which Meal at Jack in the Box has the Least Calories?

The Jack in the Box meal with the fewest calories is the chicken club salad with grilled chicken. It has 360 calories, 37 grams of protein, 12 grams of carbohydrates, and 20 grams of fat.

More Fast Food Meal Plans

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

• Wendy’s
• Burger King
• McDonald’s
• Dairy Queen
• Carl’s Junior
• Five Guys

References

Mata F, Valenzuela PL, Gimenez J, Tur C, Ferreria D, Domínguez R, Sanchez-Oliver AJ, Martínez Sanz JM. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients. 2019 May 16;11(5):1084. doi: 10.3390/nu11051084. PMID: 31100798; PMCID: PMC6566225.

Howarth KR, Phillips SM, MacDonald MJ, Richards D, Moreau NA, Gibala MJ. Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery. J Appl Physiol (1985). 2010 Aug;109(2):431-8. doi: 10.1152/japplphysiol.00108.2009. Epub 2010 May 20. PMID: 20489032.

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.

Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. PMID: 31482093; PMCID: PMC6710320.