Eating at WingStop When Bodybuilding (6 Meals)

I’ve received a lot of questions about WingStop since Kali Muscle shared a YouTube video taste testing each wing flavour. If you’re looking to try these highly recommended wings, you are in luck because there are many high-protein meal options perfect for bodybuilders.  

I’ll provide you with more specifics down below on what you should order based on your caloric needs as well as how you can customize your order to also make a great pre or post-workout option.

But in general…

What should you eat at WingStop when bulking? If you are looking for a bulking meal option under 900 calories at WingStop, a wing combo with a side of veggie sticks is best. For a meal higher than 900 calories, I recommend upgrading your side to cajun corn for a higher-calorie meal option.

In this article, I will provide:

  • 6 meal options for what to eat at  when bulking
  • My top 4 tips for eating at  both before and after your workout

Have a FeastGood Nutrition Coach help you get results faster than trying to stick it out alone

What To Eat at  If You’re A Bodybuilder: 6 Meal Options 

Note: For all of the meals below, I do not recommend consuming them around a workout as it’s low in carbs but high in fat, which is not optimal to consume around a workout. For a more optimal meal option, check out my tips later in this article for what I recommend eating before and after a workout at WingStop.

The 6 meal options to order at Wingstop when bodybuilding are:

1. 500 Calorie Bodybuilding Meal Plan

500 calorie bodybuilding wingstop meal plan
  • Order a small 6 piece wing combo with any of the following flavours: plain, cajun, hickory-smoked BBQ, mango habanero or Hawaiian
  • Choose either celery or carrot sticks as your side
  • Do not add a dipping sauce

This meal has 492 calories, 45g protein (37%), 24g carbohydrates (20%) and 24g fat (44%).

At Wingstop, wings are a high-protein meal option to choose from. 

Protein is important when bodybuilding as your body requires protein to repair your muscles post-workout, leading to muscle growth and increased strength. Additionally, protein will help you to feel full for longer after you eat. 

These flavors of wings are lower-fat options. 

While fat is important to include in your meals, both for overall health and feeling satisfied after you eat, fat is quite dense in calories. This means that fat has a lot of calories for a very low volume of food. As you can imagine, this means calories can add up very quickly. 

To keep the calories at a moderate 500 calories, opting for a lower fat option ensures you have enough fat so you feel your best without increasing the meal’s calories too high. 

Veggie sticks are a great low-calorie side that will add volume to your meal. This means it will help you to feel more physically full and satisfied after eating without adding a significant number of calories to your meal.

Customizations to Adjust Calories

  • Adding a dipping sauce will increase the meal’s calories. The highest calorie dipping sauces are honey mustard (367 calories), ranch (313 calories), and blue cheese (312 calories). For a more moderate calorie option, hot cheddar sauce adds 130 calories.
  • Adding a side of cajun corn can also be used to increase the meal’s calories. Sides at  are high in carbs and fat but low in protein, therefore I recommend a lower calorie side so you are still getting sufficient protein in your meal. Cajun corn is the best option adding 300 calories. 

2. 650 Calorie Bodybuilding Meal Plan

650 calorie bodybuilding wingstop meal plan
  • Order a medium 8 piece wing combo with any of the following flavours: plain, cajun, hickory-smoked BBQ, mango habanero or Hawaiian
  • Choose either celery or carrot sticks as your side
  • Do not add a dipping sauce

This meal has 656 calories, 60g protein (37%), 32g carbohydrates (20%) and 32g fat (44%).

Wings are a higher protein meal option at Wingstop with over 50g. 

I generally recommend aiming for 30 – 35% of your meal’s calories from protein. 

The wings also contain a moderate amount of fat, which is beneficial to include in meals when bodybuilding as it will keep you feeling full for longer after you eat. 

Adding a side like carrots or celery is a good way to increase the fiber of your meal without significantly changing the meal’s calories.

Customizations to Adjust Calories

  • Add a dipping sauce to increase your meal’s calories. At wingstop, the highest calorie dipping sauces are honey mustard (367 calories), ranch (313 calories), and blue cheese (312 calories). A more moderate calorie option that you can opt for instead is hot cheddar sauce which will add 130 calories.
  • Opting for a side of cajun corn instead of cut veggies can also be used to increase the meal’s calories. At WingStop, the sides are high in carbs and fat but low in protein. I recommend a lower calorie side so you are still getting sufficient protein in your meal. Cajun corn is the best option adding 300 calories. 

3. 800 Calorie Bodybuilding Meal Plan

800 calorie bodybuilding wingstop meal plan
  • Order a large 10 piece boneless wing combo with any of the following flavours: plain, cajun, atomic or original hot
  • Choose either celery or carrot sticks as your side
  • Do not add a dipping sauce

This meal has 820 calories, 45g protein (22%), 70g carbohydrates (34%), and 40g fat (44%).

Boneless wings are a higher-carb meal option compared to traditional wings. This is beneficial when increasing your calories to keep the fat in your meal from getting too high. Fat is beneficial for overall health as well as keeping you full and satisfied for a longer period of time after eating.

If you opt for too much fat in one meal, you are likely to find you become overly full. Think of the feeling you get when you eat a really rich food like chocolate cake or fettuccine alfredo. Swapping out some of the fat for carbs will keep you energized and satisfied but still feeling your best digestively. 

While the boneless wings are lower in protein, they still provide a higher protein option. When bodybuilding, I generally recommend getting a minimum of 25% of your meal’s calories from protein. This ensures you are consuming enough protein for your muscles to repair and grow post-workout.

While this meal’s protein is slightly below what I recommend, this is not significant enough to make a large difference. I recommend just increasing your protein at one other meal during the day to make up the difference. This can be accomplished by increasing your serving size of meat by 1-2oz.

Customizations to Adjust Calories

  • A dipping sauce can be used to increase your meal’s calories. Higher calorie dipping sauces you can choose include honey mustard (367 calories), ranch (313 calories), and blue cheese (312 calories). If you are looking for a moderate calorie option that you can opt for instead is hot cheddar sauce which will add 130 calories.
  • Upgrading your side to cajun corn instead of cut veggies will also increase the meal’s calories. The sides at  are high in carbs and fat but low in protein. A lower calorie side is best so you are still getting sufficient protein in your meal. Cajun corn is the best option adding 300 calories. 

4. 900 Calorie Bodybuilding Meal Plan

900 calorie bodybuilding wingstop meal plan
  • Order a medium 8 piece wing combo with any of the following flavours: plain, cajun, mango habanero or Hawaiian
  • Upgrade your side to a regular cajun fried corn
  • Do not add a dipping sauce

This meal has 901 calories, 95g protein (42%), 60g carbohydrates (27%), and 65g fat (65%).

The Cajun fried corn is a high carb and high-fat option but is low in protein. Pairing it with the wings is a great option as they are high in protein and fat creating a meal with a more balanced ratio of macronutrients.  

Customizations to Adjust Calories

  • Adding a dipping sauce to your meal can be used to increase the calories. Dipping sauces you can choose include honey mustard (367 calories), ranch (313 calories), blue cheese (312 calories) and hot cheddar (130 calories).

5. 1,000 Calorie Bodybuilding Meal Plan

1000 calorie bodybuilding wingstop meal plan
  • Order a large 5 piece crispy tenders with any of the following flavours: plain, cajun, hickory-smoked BBQ, mango habanero or Hawaiian
  • Upgrade your side to a regular cajun fried corn
  • Do not add a dipping sauce

This meal has 996 calories, 55g protein (22%), 105g carbohydrates (42%) and 40g fat (36%).

Wings are high in protein and carbs, but low in carbs so many meal options at Wingstop are similar. Both protein and fat help to keep you full and satiated for longer after you eat so this macro ratio is great when eating a lower calorie meal. 

When opting for a higher calorie meal, like this one, you are likely to feel overly full if you consume a high protein and high-fat option. This will make consuming the rest of your calories during the remainder of the day difficult and uncomfortable.

Both chicken tenders and cajun corn are higher carb options, creating a meal that is more evenly distributed in macronutrients. This is an optimal ratio to keep you feeling satiated after eating, while still being comfortably able to eat the calories you have remaining during your day.

Customizations for Increased Calories

  • A dipping sauce can be used to increase the meal’s calories. Higher calorie dipping sauces you can choose include honey mustard (367 calories), ranch (313 calories), and blue cheese (312 calories). For a lower calorie option try hot cheddar (130 calories).

6. 1,250 Calorie Bodybuilding Meal Plan

  • Order a large 10 piece wing combo with any of the following flavours: plain, cajun, hickory-smoked BBQ, mango habanero or Hawaiian 
  • Upgrade your side to a regular cheese fries
  • Do not add a dipping sauce

This meal has 1,251 calories, 95g protein (30%), 66g carbohydrates (21%), and 65g fat (47%).

As you continue to increase calories in a meal when bodybuilding, it is important to do so in a way that keeps the ratio of macros (protein, carbs, and fat) relatively even to ensure you get the benefits each provides. Protein will allow your body to build muscle, carbs will provide energy and fat will keep you feeling full and satiated for longer after eating. 

By pairing a high protein meal option like wings with high fat and high carb side, helps to create a meal with a more balanced macronutrient profile. 

Carbs are generally higher in volume compared to fat so you may find this meal has more physical volume than you can consume in one sitting. If this is the case, simply split this into two smaller meals. Since carbs are faster to digest, you are likely to find yourself hungry again within 2 – 3 hours. 

Customizations for Increased Calories

  • Use a dipping sauce to further boost the calories in your meal. Higher calorie dipping sauces you can choose include honey mustard (367 calories), ranch (313 calories), and blue cheese (312 calories). For a more moderate calorie option try hot cheddar (130 calories).

Tips for Eating at  Before a Workout

What you eat before a workout is a key factor in ensuring you can perform at your best. Eating a meal that is high in carbs and low in fat before a workout will provide you with a quick source of energy throughout your workout. 

Should you eat at Wingstop before a workout? Yes, you can eat at WingStop before a workout. Choose a 3 or 5 piece chicken tender meal with mango habanero, Hawaiian or hickory BBQ sauce and a yeast roll. This will provide a high-carb and low-fat meal option. Be sure to skip any dipping sauces.

Read more in my article Can You Eat Fried Food Before And After Workouts?

4 Tips for How to Eat at  Before a Workout

My top 4 tips for how to eat at WingStop before a workout are:

1. Choose a Yeast Roll as Your Side

Before a workout, the best thing to consume is a meal high in carbs as that will provide your body with a quick energy source, keeping you fueled throughout your workout and able to perform at your best. 

I recommend opting for at least two servings of carbohydrates, with a serving being about the size of a closed fist. At WingStop, a yeast roll is the best high carb option that does not add too much fat to your meal. 

I recommend eating this meal 1 – 2 hours in advance of your workout. 

2. Order Chicken Tenders

In addition to consuming a meal high in carbs before a workout, it is also important to limit the fat in this meal as well. Fat is slower for our body to digest, slowing down our entire digestive system in the process. Slower digestion will increase the time our body takes to break down and use the carbs we just ate, leaving us with less energy for our workout. 

At WingStop, chicken tenders are the lowest fat meat option and therefore the best pre-workout. In addition, they will provide some additional carbs to the meal from the breading. I recommend sticking to a 3 or 5 piece meal otherwise your meal will become too high in fat. 

3. Pick a High Carb, Low Fat Sauce Option

At WingStop, some sauces are high in carbs while some are high in fat. Before a workout, in order to maximize the carbs and minimize the fat, it’s important to select a sauce that does the same. 

The best high-carb sauces are mango habanero, Hawaiian and hickory bbq. Sauces to avoid are mild, garlic parmesan, lemon pepper, and Louisiana rub. 

4. Skip Additional Dipping Sauces

The dipping sauces at  are all high in both calories and fat. Adding a dipping sauce to your meal will increase the fat too much and you are likely to find you don’t have much energy for your workout. Additionally, with the additional calories, you are likely to find digestive discomfort which is also not ideal pre-workout. 

I recommend skipping these dipping sauces to ensure you are performing at your best.

Want to learn more about fats before a workout? Check out Should You Eat Fat Before A Workout? (No, Here’s Why)

Tips for Eating at  After a Workout

Your post-workout meal kick starts the process of repairing the muscle damaged during your workout allowing you to recover and build strength, continuing to progress each workout.

Should you eat at WingStop after a workout? Yes, you can eat at WingStop before a workout. Choose a 5 piece mango habanero, Hawaiian, or hickory bbq chicken tender meal with a yeast roll for a high carb, high protein, and low-fat meal option. Skip additional dipping sauces as they are high in fat.

4 Tips for How to Eat at  After a Workout

My top 4 tips for how to eat at WingStop after a workout are:

1. Order a Yeast Roll as Your Side

Over the course of your workout, your body will use the fuel it has stored to provide you with the energy you need. By the end of your workout, you’ve likely depleted most of this stored fuel. In order to replenish these stores and kick start the process of repairing your muscles, you should eat a meal that is high in carbs.

The cycle of damaging muscles during a workout, then repairing them post-workout, is what will lead to increased strength and muscle growth. Therefore we want to make it a priority for this recovery process to begin as soon as our workout is over.

A high carb meal that will kick-start this repair process, contains at least two servings of carbs, where a serving is the size of a closed fist. At WingStop, a yeast roll on your side is the best option.

I recommend aiming to eat this meal within 1 – 1.5 hours after finishing your workout. 

2. Opt for a 5 Piece Chicken Tender Meal

In addition to consuming a meal high in carbs, it is also important to prioritize consuming protein. Protein is what our body will use to repair damaged muscles, resulting in increased strength and muscle growth, which is the primary goal for most of us.

At Wingstop, a 5 piece chicken tender meal is both a high protein and low-fat option. Choosing 5 tenders will provide sufficient protein for muscle repair without adding too much fat. I don’t recommend increasing the number of chicken tenders in your meal beyond 5 for that reason. 

3. Don’t Add Any Additional Sauces to Your Meal

After a workout, limiting the fat we are eating is important so we aren’t slowing down digestion making it more difficult for our body to use the carbs and protein we need it to.

I like to think of it like carbs and protein are cars that are on a highway driving, heading towards our muscles as their end destination. Fat is the other drivers on the road going below the speed limit, slowing down how quickly they can get to their destination. 

At Wingstop, the best low-fat sauce options that I recommend choosing from include mango habanero, hickory bbq, and Hawaiian. These sauces are also high carb options providing an additional boost of carbs to your meal. 

4. Don’t Add Any Additional Sauces to Your Meal

The dipping sauces are all quite high in fat and calories. Consuming a high-fat option, like a dipping sauce, post-workout would diminish your body’s ability to recover. Therefore, I recommend skipping them all together for a pre-workout meal.

Want to learn more about fats after a workout? Check out Should You Eat Fat After A Workout? (No, Here’s Why)

Frequently Asked Questions

Here are some frequently asked questions for eating at WingStop if you workout. 

Will Eating At WingStop Ruin My Gains?

No, eating at WingStop will not ruin your gains. To maintain the muscle or gains, it’s most important to eat enough protein throughout your day. All meals with wings or chicken tenders are high in protein and ensure it’s possible to maintain your gains.

Can I Eat At WingStop and Still Gain Muscle?

Yes, you can eat at WingStop and still gain muscle. To gain muscle, you need to eat enough protein after your workout so your muscles can repair and grow. Meals at WingStop with wing or chicken tenders will provide you with a high protein meal option ensuring you have enough to make it possible to gain muscle.

What Meal at WingStop has the Most Protein?

The meal at WingStop with the most protein is the large 10 piece wing combo with regular fries. This meal has 1,073 calories, 82g of protein, 58g of carbohydrates and 57g of fat. 

What Meal at WingStop has the Most Calories?

The meal at WingStop with the most calories is the 10 piece garlic parmesan boneless wing combo with large Louisiana Voodoo fries. This meal has 1,585 calories, 66g of protein, 170g of carbohydrates, and 119g of fat. 

Which Meal at WingStop has the Least Calories?

The meal at WingStop that has the least calories is the 6 pieces plain wing combo with a side of a celery stick. This meal has 408 calories, 60g of protein, 4g of carbohydrates, and 32g of fat.

Let’s get you in the best shape of your life. Sounds good?

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About The Author

Laura Semotiuk

Laura Semotiuk is a Precision Nutrition Level 1 certified nutrition coach. She works with athletes and active individuals looking to improve performance and develop healthy nutritional habits and behaviors. She has a passion for cooking, meal prepping, and creating simple and healthy recipes.