Whether bulking or cutting, Taco Bell is a great option for finding meals that fit your goals.
Below, I give you six bodybuilding-friendly Taco Bell 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
Cutting Meals
1. Chicken Burrito Supreme® (420 Calories)
Order a chicken burrito Supreme® with extra chicken.
Nutrition:
- 420 calories
- 28 grams of protein
- 50 grams of carbohydrates
- 12 grams of fat
Adding extra chicken increases the burrito’s protein by 9 grams, which makes it easier to reach your daily target even when eating fewer calories for fat loss.
Plus, protein is highly satiating and helps you feel fuller for longer after eating.
Additionally, the burrito offers 50 grams of carbs to fuel your gym performance and support your energy levels.
Customizations to this meal include:
- Order without cheddar cheese to reduce the calories by 30 and fats by 2 grams.
- Order without beans to save 60 calories and 9 grams of carbs.
2. Chicken Burrito Supreme® + Soft Beef Taco (600 Calories)
Order a chicken burrito Supreme® with extra chicken and a soft beef taco.
Nutrition:
- 600 calories
- 37 grams of protein
- 68 grams of carbohydrates
- 20 grams of fat
A soft beef taco increases the meal’s calories by 180 and adds 9 grams of protein and 8 grams of fat. Getting more of both nutrients will help keep you fuller for longer.
Customizations to this meal include:
- Order without cheddar cheese to save 50 calories and 4 grams of fat.
- Order the burrito without beans to save 50 calories and 8 grams of carbs.
3. Two Burrito Supreme® With Chicken and Beef (710 Calories)
Order a burrito Supreme® with extra chicken and a burrito Supreme® with extra seasoned beef. Exclude: Beans, rice, and cheddar cheese
- 710 calories
- 41 grams of protein
- 78 grams of carbohydrates
- 26 grams of fat
Adding a second burrito will increase the calories and provide a balanced mix of protein, carbs, and fats.
Ordering both burritos without beans, rice, or cheddar cheese will reduce the total calories by 250 and save 30 grams of carbs and 8 grams of fat.
Customizations to this meal include:
- Order both burritos with regular servings of meat to save 110 calories (however, this also reduces the protein by 12 grams).
Bulking Meals
1. Burrito Supreme® And a Soft Chicken Taco (810 Calories)
Order a burrito Supreme® with grilled chicken and a soft chicken taco. Add the following to both:
- Extra chicken
- Extra cheddar cheese
- Beans
Also, add creamy chipotle sauce to the burrito.
Nutrition:
- 810 calories
- 54 grams of protein
- 75 grams of carbohydrates
- 32 grams of fat
Adding a chicken taco will increase your meal’s calories by 290 from a relatively even mix of protein, carbs, and fats.
Cheese and sauce are high in fat, and adding extra will help boost the calories.
High-fat foods are beneficial while bulking because they aren’t that high in volume, allowing you to eat more calories.
Customizations to this meal include:
- Adding rice to both will increase the total calories by 110 and add 16 grams of carbs.
2. Chalupa Ssupreme® and Cheesy Gordita Crunch (900 Calories)
Order a Chalupa Supreme® taco with extra chicken and a Cheesy Gordita Crunch taco with extra chicken.
Nutrition:
- 900 calories
- 55 grams of protein
- 70 grams of carbohydrates
- 45 grams of fat
Adding an extra serving of chicken to both items provides an additional 16 grams of protein, making it easier to hit your daily target.
Both items also contain a high-fat sauce that packs extra calories without making you feel fuller. This would make it easier to eat more calories and maintain a surplus without feeling stuffed.
Customizations to this meal include:
- Adding extra cheese will increase the meal’s calories by 90 and add 7 grams of fat per item.
- Adding rice will increase the calories by 60 and add 11 grams of carbs per item.
3. 1100 Calorie Taco Bell Bulking Meal Plan
Order:
- A burrito Supreme® with extra chicken
- A Cheesy Gordita Crunch taco with extra chicken
- A soft chicken taco
Nutrition:
- 1100 calories
- 71 grams of protein
- 106 grams of carbohydrates
- 43 grams of fat
Chicken is the highest-protein and lowest-fat meat option at Taco Bell, making it the go-to option to build muscle and keep your fat intake moderate.
Going for chicken instead of beef is also beneficial because ingredients like cheese and signature sauces are rich in fat and provide extra calories.
Customizations to this meal include:
- Adding extra cheese to all items will increase the calories by 90 and add 6 grams of fat.
- Adding rice will increase the calories by 150 and add 27 grams of carbs.
- Adding a signature sauce to the burrito will increase the calories by 80 and add 8 grams of fat.
Tips for Eating at Taco Bell BEFORE a Workout
1. Order a burrito Supreme® as your meal
Having a high-carb meal is ideal before training to fuel yourself and feel energized.
Research published in the Journal of Nutrients recommends having around a gram of carbs per kilogram of body weight before training.
So, if someone weighs 70 kilograms (154 lbs), they should aim for 70 grams of carbs before training.
Burritos are the best carb option at Taco Bell. You can order one with two servings of carbs (e.g., a tortilla and rice) to fuel yourself around two hours before training.
2. Order chicken as your protein source
Limiting fat before a workout is important as it slows digestion and delays the speed with which your body converts carbs to usable energy (glucose).
At Taco Bell, chicken is the leanest source of meat, making it the best pre-workout option.
3. Add rice to your order
While the tortilla shell included with a burrito is high in carbs, adding rice to your meal will further boost the carbs, giving you even more energy for your workout.
Rice is best because it contains primarily carbs without any fat or fiber that would slow your body’s ability to convert these carbs to energy.
4. Order without beans
Like fat, fiber slows digestion and makes it more difficult for your body to use the carbs you eat for energy.
Additionally, fiber can lead to digestive discomfort, which will likely negatively impact your workout.
Beans are high in fiber, so it is best to exclude them from your pre-workout meal.
Tips for Eating at Taco Bell AFTER a Workout
1. Order a protein source you like
Beef, chicken, and steak are fantastic post-workout protein options. Since you don’t have to worry about the rate of digestion as much, having some extra fat wouldn’t be detrimental.
The International Society of Sports Nutrition recommends aiming for 0.3 to 0.5 grams of protein per kilogram of body weight after training.
For someone who weighs 70 kilograms (154 lbs), that would be 21 to 35 grams of protein.
You can order an extra serving of meat to get even more protein and ensure your body has the building blocks for optimal recovery.
2. Add a soft chicken taco to your meal
A chicken taco is high in carbs and protein while relatively low in fat, making it a great addition to your meal to further boost the protein and carbs.
While you could add a second burrito instead, a chicken taco is about half the calories, which is likely a better volume of food post-workout for most people.
3. Feel free to get beans
You should limit fiber before training, but feel free to have beans following a workout.
They could slow digestion, but the impact likely won’t make a difference in muscle recovery.
Plus, the extra calories and protein from beans can contribute to muscle recovery.
Comparing Taco Bell
Frequently Asked Questions
Can You Eat at Taco Bell and Still Lose Weight?
Yes, you can eat at Taco Bell and still lose weight, so long as you stay in a calorie deficit (i.e., eat fewer calories than you burn).
Taco Bell’s menu has low-calorie options, such as a grilled chicken burrito and soft chicken taco, that make it easier to maintain a caloric deficit.
Can You Eat at Taco Bell and Gain Muscle
You can eat at Taco Bell and gain muscle, so long as you get enough protein (1.6-2.2 grams/kilogram or 0.7-1 grams/lb) and maintain a surplus (i.e., eat more calories than you burn).
Taco Bell’s menu has plenty of high-calorie options, and you can get extra meat with any order for more protein and calories.
What Meal at Taco Bell Has the Most Protein?
The Taco Bell meal with the most protein is a grilled chicken quesadilla with extra chicken, extra cheese, and extra beans.
This meal has 850 calories, 52 grams of protein, 61 grams of carbohydrates, and 43 grams of fat.
What Meal at Taco Bell Has the Most Calories?
The Taco Bell meal with the most calories is a Nachos BellGrande® box with extra beef, beans, cheese, guacamole, and nacho cheese sauce.
It has 1,330 calories, 36 grams of protein, 132 grams of carbohydrates, and 73 grams of fat.
Which Meal at Taco Bell Has the Least Calories?
The meal at Taco Bell with the fewest calories is a soft chicken taco: 160 calories, 12 grams of protein, 16 grams of carbs, and 5 grams of fat.
More Fast Food Meal Plans
Check out our other bulking and cutting meal plans from popular fast-food restaurants:
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.
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.
About The Author
Philip Stefanov is a certified conditioning coach, personal trainer, and fitness instructor. With more than nine years of experience in the industry, he’s helped hundreds of clients improve their nutritional habits, become more consistent with exercise, lose weight in a sustainable way, and build muscle through strength training. He is passionate about writing and has published more than 500 articles on various topics related to healthy nutrition, dieting, calorie and macronutrient tracking, meal planning, fitness and health supplementation, best training practices, and muscle recovery.
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