BEST Panda Express Bulking & Cutting Meals: Bodybuilder-Friendly

Whether cutting or bulking, Panda Express is an excellent option for finding meals that fit your goals.  

Below, I give you six bodybuilding-friendly Panda Express 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 Restaurants For Bodybuilding

Cutting Meals

1. Grilled Teriyaki Chicken & Super Greens Bowl (365 Calories) 

Order a bowl and add:

• Grilled Teriyaki Chicken as your entree 
• A side of super greens 

Nutrition:

• 365 calories
• 39 grams of protein
• 24 grams of carbohydrates
• 13 grams of fat

By ordering super greens instead of rice as your side, you save 285 calories and 77 grams of carbs.

Grilled teriyaki chicken is high in protein and has only 10 grams of fat. Both nutrients help keep you full for longer after eating.

The result is a sub-400-calorie meal that fills you up, making it easier to stick with caloric restriction for fat loss.

Modifications to this meal include:

• Order Teriyaki chicken instead of grilled Teriyaki chicken. It has 65 more calories but also 8 grams more protein.

• Order white steamed rice instead of super greens as your side (+290 calories and 77 grams of carbs, ideal pre-workout to fuel performance).

2. Grilled Teriyaki Chicken With Beef, Broccoli, Super Greens, and Steamed Rice (660 Calories)

Order a plate and add:

• Grilled Teriyaki chicken as your first entree
• Beef and broccoli as your second entree 
• Half a serving of super greens and half steamed white rice as your side

Nutrition:

• 660 calories
• 49 grams of protein
• 75 grams of carbohydrates
• 19 grams of fat

By ordering half a serving of steamed white rice and half a serving of super greens, you save 235 calories and 49 grams of carbs. 

Entrees are high in protein and fat, which keeps you full and satisfied longer after you eat. This makes it easier to stick with the necessary caloric restriction for fat loss. 

Modifications to this meal include:

• Get a whole serving of super greens to feel even fuller. It only adds 45 extra calories to the total.

• Order Teriyaki chicken instead of grilled Teriyaki chicken for an extra 65 calories and 8 grams of protein.

3. Teriyaki Chicken and Black Pepper Angus Steak With Rice & Super Greens (775 Calories)

Order a plate and add:

• Teriyaki chicken as your first entree
• Black pepper Angus steak as your second entree 
• Half a serving of super greens and half a serving of steamed rice as your side

Nutrition:

• 785 calories
• 67 grams of protein
• 75 grams of carbohydrates
• 25 grams of fat

By ordering half a serving of steamed rice and half super greens, you save yourself 235 calories and 49 grams of carbohydrates. 

Carbs digest fairly quickly and won’t keep you full for longer. So, cutting the serving of rice reduces the calories without making you hungrier later.

Adding black pepper Angus steak as the second entree provides more fat and protein to your meal to help you feel fuller.

Modifications to this meal include:

• Order grilled Teriyaki instead of regular Teriyaki to save 65 calories.
  
• Get a whole serving of steamed white rice for an extra 44 grams of carbs. This is particularly beneficial if you plan on eating 2-3 hours before working out, as carbs will help fuel your performance.

Bulking Meals

1. Grilled Teriyaki Chicken & Black Pepper Angus Steak With White Rice & Super Greens (955 Calories)

Order a plate and add:

• Grilled Teriyaki chicken as your first entree
• Black pepper Angus steak as your second entree
• Add half a serving of super greens and a full serving of steamed white rice as your side

Nutrition:

• 910 calories
• 62 grams of protein
• 119 grams of carbohydrates
• 20 grams of fat

Ordering two entrees will double the protein serving, making it easier to hit your daily protein target for muscle gain.

Also, you limit the fats and calories by getting grilled instead of deep-fried entrees.

Fat provides a strong feeling of being full and satiated, so consuming too much may make it challenging to eat enough calories when bulking. 

Modifications to this meal include:

• Order steamed brown rice instead of white rice to add 40 calories and 2 grams of protein.

• As your second entree, Order Kung Pao chicken instead of black pepper Angus steak. This will add 80 calories and keep the protein relatively similar.

2. Teriyaki Chicken & Black Pepper Angus Steak With Super Greens & White Rice (1020 Calories)

Order a plate and add:

• Teriyaki chicken as your first entree
• Black pepper Angus steak as your second entree
• Add a serving of super greens and  steamed white rice as your side

Nutrition:

• 1020 calories
• 73 grams of protein
• 124 grams of carbohydrates
• 26 grams of fat

Adding a whole serving of steamed white rice increases the calories by 380 and carbs by 87 grams. 

Also, the combination of Teriyaki chicken and black pepper Angus steak provides 70+ grams of protein, which covers roughly half the protein needs of many lifters.

Customizations to this meal include:

• Order fried instead of steamed rice (+100-140 calories and 12-16 extra grams of fat).

3. Grilled Teriyaki and Asian Chicken With Fried Rice (1070 Calories)

Order a plate and add:

• Grilled Teriyaki chicken as your first entree
• Grilled Asian chicken as your second entree
• Fried rice as your side

Nutrition:

• 1070 calories
• 77 grams of protein
• 113 grams of carbohydrates
• 36 grams of fat

Grilled teriyaki and Asian chicken are the highest-protein entree options, with 33 grams of protein each. Having both provides a solid protein boost, helping you reach your daily target.

Also, by going for grilled Teriyaki and Asian chicken, you limit the meal’s fat content, allowing you to enjoy a full serving of fried rice without going overboard.

Modifications to this meal include:

• Order black pepper Angus steak instead of grilled Asian chicken to reduce the calories by 65. This will also reduce the protein by 14 grams.

• Order Sweetfire chicken breast instead of grilled chicken to increase the calories by 95 and add 26 grams of carbs.

Tips for Eating at Panda Express BEFORE a Workout

1. Order steamed rice as your side

Having carbs before training is highly beneficial because they fuel your performance. 

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

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

A full serving of white steamed rice provides 87 grams of carbs, which is enough energy for most trainees. Chow mein (made with noodles) is also rich in carbs, with 80 grams per serving, but it also has 20 grams of fat, so I don’t recommend it pre-workout.

2. Order grilled Teriyaki or Asian chicken as your entree

Having some protein before training is beneficial, as it reduces the risk of excessive muscle protein breakdown during workouts.

However, you should limit the amount of fat you eat before training, as it slows digestion and can make you feel overly full or nauseous.

Because of that, I recommend ordering grilled Teriyaki or Asian chicken as your entree because both provide a good amount of protein while being relatively low in fat.

Both options are also great post-workout protein sources since the International Society of Sports Nutrition recommends having 0.3-0.5 grams of carbs per kilogram after training.

3. Order a bowl with one entree

To build muscle, you need to eat protein throughout the day, including pre- and post-workout. The recommended intake is 1.6-2.2 grams/kilogram or 0.7-1 gram/lb.

However, you don’t want to overdo it because protein takes time to digest and could lead to some stomach discomfort if you eat too much of it before training. 

One entree, preferably grilled meat, is the correct serving size to provide adequate protein but not enough too much as to cause any digestive discomfort that would impact your workouts. 

Tip for Eating at Panda Express AFTER a Workout

1. Order chicken or beef 

Controlling fat intake before training is beneficial for optimal carb absorption, leading to better performance.

However, you can be a bit more liberal with your fat intake after training, even if it slows digestion to a degree. The impact on muscle recovery isn’t likely to be significant.

So, order the meat you want, ensuring enough protein (within the recommended 0.3-0.5 grams/kilogram range). Black pepper Angus steak and chicken are both excellent options.

2. Load up on super greens

Super greens at Panda Express consist of broccoli, kale, and cabbage, which makes it a high-fiber satiating option.

You can have half a serving if you don’t feel particularly hungry after training or up to two servings for extra fiber and to satisfy your hunger without going overboard with your calories.

Plus, the antioxidants in these veggies can positively impact muscle recovery by limiting inflammation.

Comparing Panda Express

• Chick-fil-A vs Panda Express

Frequently Asked Questions

Can You Eat at Panda Express and Still Lose Weight?

You can eat at Panda Express and still lose weight, so long as you eat fewer calories than you burn (i.e., be in a calorie deficit). 

Panda Express’ menu has low-calorie options, such as a bowl with grilled chicken and a side of super greens, which can help you reduce calories and lose weight. 

Can You Eat at Panda Express and Gain Muscle?

You can eat at Panda Express and gain muscle, so long as you get enough protein for the day (1.6-2.2 grams/kg; 0.7-1 gram/lb) and maintain a slight calorie surplus. 

Panda Express offers two and three meat entrees with plenty of calories and protein.

What Meal at Panda Express Has the Most Protein?

The Panda meal with the most protein is a bigger plate with Teriyaki chicken for all three entrees and chow mein as a side. This meal has 1530 calories, 136 grams of protein, 122 grams of carbohydrates, and 59 grams of fat.

What Meal at Panda Express Has the Most Calories?

The Panda Express meal with the most calories is a bigger plate with orange chicken for all three entrees and chow mein as the side. This meal has 1980 calories, 88 grams of protein, 233 grams of carbohydrates, and 89 grams of fat.

Which Meal at Panda Express Has the Least Calories?

The meal at Panda Express with the fewest calories is a bowl with string bean chicken as the entree and super greens as the side. This meal has 305 calories, 15 grams of protein, 23 grams of carbohydrates, and 17 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

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.

Peake JM, Neubauer O, Della Gatta PA, Nosaka K. Muscle damage and inflammation during recovery from exercise. J Appl Physiol (1985). 2017 Mar 1;122(3):559-570. doi: 10.1152/japplphysiol.00971.2016. Epub 2016 Dec 29. PMID: 28035017.

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.