The Best McDonald’s Bulking & Cutting Meals For Bodybuilders

Whether cutting or bulking, McDonald’s is a great option for finding meals that fit your goals.  

Below, I give you six bodybuilding-friendly McDonald’s 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 Bodybuilding

Cutting Meals

1. McCrispy™ Chicken Sandwich (420 Calories)

Order a crispy chicken sandwich with no butter or fries.

Nutrition:

• 420 calories
• 26 grams of protein
• 46 grams of carbohydrates
• 15 grams of fat

You can save 320 calories, 43 grams of carbohydrates, and 15 grams of fat by not ordering medium French fries with your meal.

Fries are a low-volume food, meaning they won’t fill you up much. Combined with the minimal protein provided, skipping fries is an easy way to reduce the calories without missing out.

By not getting butter with the sandwich, you reduce the calories by 50 and fats by 5 grams.

This will ensure we have enough fat to feel full after our meal without significantly increasing the calories. 

Customizations to this meal include:

• Order a side of apple slices (+15 calories and 4 grams of carbs).

• Order a ketchup packet for the sandwich (+10 calories and 2.5 grams of carbs).

2. Double Quarter Pounder® Without Cheese (640 Calories)

Order a double-quarter pounder with no cheese or fries.

Nutrition:

• 640 calories
• 43 grams of protein
• 40 grams of carbohydrates
• 34 grams of fat

By selecting the double quarter-pounder, you double the amount of meat without adding a second bun, boosting the protein and fat without getting extra carbs.

Extra protein and fat will fill you up and keep you satisfied for much longer after eating, making it easier to stick to lower calories during a cut.

That said, we still want to limit the fat, so it’s best to order the burger without cheese (it saves 100 calories and 8 grams of fat).

Modifications to this meal include:

• Order a calorie-free mustard packet.

• Add a side of apple slices for 15 extra calories and 4 grams of carbs.

3. McDouble®, a Cheeseburger, and a 4-Piece Chicken McNuggets® (770 Calories)

Order a McDouble with no cheese or fries and add:

• A cheeseburger without cheese
• A 4-piece of chicken nuggets with no sauce

Nutrition:

• 770 calories
• 41 grams of protein
• 72 grams of carbohydrates
• 35 grams of fat

The cheeseburger and the McDouble have a relatively even mix of protein, carbs, and fat, which is ideal for losing weight as it keeps you full and energized after each meal.

Removing the cheese is key to controlling the fats and reducing the total calories.

Adding the chicken nuggets boosts the meal’s calories by 170, primarily from protein and fat, which help keep you full longer after eating. 

Customizations to this meal include:

• Order an Egg McMuffin® without cheese instead of a cheeseburger. It provides the same number of calories but has three more grams of protein

• Order a side of apple slices for an extra 15 calories and 4 grams of carbs. Apples add some calories, but they are also highly satiating and great for satisfying your sweet tooth.

Bulking Meals

1. Two McDoubles® (800 Calories)

Order two McDoubles® with no fries.

Nutrition:

• 800 calories
• 44 grams of protein
• 66 grams of carbohydrates
• 40 grams of fat

Having two McDoubles instead of one adds an extra 400 calories from a relatively even mix of protein, carbohydrates, and fat. 

Modifications to this meal include:

• Order a small serving of World Famous Fries® (+230 calories and 31 grams of carbs).

• Order a chocolate chip cookie (+170 calories, 12 grams of carbs, and 8 grams of fat).

2. Two McCrispy® Sandwiches With No Butter (840 Calories)

Order two McCrispy® sandwiches without butter or fries.  

Nutrition:

• 840 calories
• 52 grams of protein
• 92 grams of carbohydrates
• 30 grams of fat

Adding a second McCrispy® will double the calories and maintain the relatively even protein, carbs, and fat mix.

From a bodybuilding perspective, this is much better than increasing calories strictly from a carbohydrate and fat-only source like French fries. 

Extra protein makes it easier to reach your daily target to optimize recovery and growth.

Modifications to this meal include:

• Order a double cheeseburger without cheese instead of a second McCrispy® to save 70 calories.

• Order a sauce for each sandwich. For instance, spicy buffalo sauce has 30 calories, while Sweet N’ Sour sauce has 60 calories.

3. Double Quarter Pounder® and a McCrispy® Sandwich (1060 Calories)

Order a Double Quarter Pounder® with no cheese and a McCrispy® sandwich without butter.

Nutrition:

• 1060 calories
• 69 grams of protein
• 86 grams of carbohydrates
• 49 grams of fat

Adding a McCrispy® adds increases the calories by 420 and protein by 27 grams. 

This meal is rich in protein with almost 70 grams, making it easier to hit your daily mark to ensure optimal recovery and growth.

Also, ordering the sandwiches without cheese and butter reduces the total calories primarily from fat. That way, you can get more protein and carbs without going overboard on your daily fat target.

Modifications to this meal include:

• Order a second Double Quarter Pounder® without cheese instead of a McCrispy® sandwich for the ultimate bulking meal: 1280 calories, 86 grams of protein, 80 grams of carbohydrates, and 68 grams of fat.

Tips for Eating at McDonald’s BEFORE a Workout

1. Order a McCrispy® 

Having a McCrispy® sandwich before training is beneficial because it provides 46 grams of carbs. Plus, you can reduce the fat to 15 grams in total by ordering it without butter.

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

So, if you weigh 70 kilograms (154 lbs), that would be up to 70 grams of carbs pre-workout.

2. Order a meal with chicken as the protein source

I recommend limiting your fat intake before training because the nutrient is energy-dense and takes longer to digest. As a result, you might feel sluggish during your workout.

Chicken is a leaner protein source than beef, making it the best option pre-workout at McDonald’s.

3. Order your meal without cheese, butter, mayonnaise, and dressing

Cheese, butter, mayonnaise, and dressing are all high in fat, so you want to avoid them pre-workout and instead go for high-carb foods. 

For instance, go for ketchup, spicy buffalo sauce, or calorie-free mustard instead of mayo or dressing. 

Tips for Eating at McDonald’s AFTER a Workout

1. Get a sandwich or a burger

Your body uses a lot of stored muscle fuel (glycogen) during training, which you should replenish afterward for optimal recovery.

The sandwich bun is McDonald’s best carb source, but you can also get a burger, which provides plenty of carbs.

The International Society of Sports Nutrition recommends 0.3-0.5 grams of carbs per kilogram of body weight. So, if you weigh 70 kilos (154 lbs), aim for 21 to 35 grams of carbs post-workout.

2. Order a meal with chicken or beef

Like carbs, protein is needed post-workout to optimize recovery and growth. The ideal intake is 0.3-0.5 grams of protein per kilogram.

Chicken and beef are high in protein, making them ideal after training to kickstart recovery and limit muscle protein breakdown.

Comparing McDonald’s

• Chick-Fil-A vs McDonald’s
• Subway vs McDonald’s
• Burger King vs McDonald’s
• KFC vs McDonald’s

Frequently Asked Questions

Can You Eat at McDonald’s and Still Lose Weight?

You can eat at McDonald’s and still lose weight, so long as you eat fewer calories than you burn, also known as being in a calorie deficit.

McDonald’s menu has lower-calorie options, such as a hamburger or a McChicken with no mayo, making it easier to maintain a deficit.

Can You Eat at McDonald’s and Still Gain Muscle?

You can eat at McDonald’s and still gain muscle, so long as you get enough protein (1.6-2.2 grams/kilo or 0.7-1 gram/lb) and maintain a slight calorie surplus. 

McDonald’s double quarter pounder provides over 40 grams of protein per serving, and you can order a second one, depending on your caloric needs.

What Meal at McDonald’s has the Most Protein?

The McDonald’s meal with the most protein is the Double Quarter-Pounder BLT. It has 830 calories, 49 grams of protein, 43 grams of carbohydrates, and 52 grams of fat. 

What Meal at McDonald’s has the Most Calories?

The McDonald’s meal with the most calories is the double quarter-pounder with cheese and large French fries. It has 1220 calories, 55 grams of protein, 108 grams of carbohydrates, and 65 grams of fat.

Which Meal at McDonald’s has the Least Calories?

The McDonald’s meal with the fewest calories is the classic hamburger. It has 250 calories, 12 grams of protein, 31 grams of carbohydrates, and 9 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
• Jack In The Box
• Dairy Queen
• Carl’s Junior
• Five Guys

References

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.

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.