Goal guide · Bulking

Best Bulking Fast Food Options

Need calories and protein to grow? These are the best fast food meals for bulking — high calorie, high protein options from 60+ chain restaurants to help you hit your surplus.

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Top picks (60)

Ranked using the Atey20 database across 60+ chain restaurants.

#ItemChainCaloriesProteinCarbsFat
1Fettuccini AlfredoCheesecake Factory229058g237g117g
2Factory Burrito GrandeCheesecake Factory184072g191g78g
3Cajun Chicken LittlesCheesecake Factory179073g118g109g
4Chicken Tenders PlatterApplebee's146060g138g76g
5Chicken Parmesan SandwichCheesecake Factory140072g129g68g
6Three Cheese Chicken PenneApplebee's137066g109g68g
7Classic Bacon CheeseburgerApplebee's135060g60g95g
8Bacon CheeseburgerFive Guys106051g40g70g
9Supersonic Bacon Double CheeseburgerSonic103055g55g66g
10Club Sub (Regular)Jersey Mike's98051g68g54g
11CheeseburgerFive Guys98047g40g62g
12Beef Over Rice (Combo)Halal Guys95048g105g28g
13Italian (Medium)Firehouse Subs94049g77g49g
14Meatball (Medium)Firehouse Subs94044g93g45g
15Fried Rice with ChickenPei Wei92036g113g32g
16Original Italian (Regular)Jersey Mike's91038g68g49g
17Chicken Philly (Regular)Jersey Mike's90050g72g39g
18Chicken Over Rice (Combo)Halal Guys90045g110g25g
19Classico Spaghetti & MeatballsNoodles & Company89031g104g39g
20Spicy Korean BBQ SteakPei Wei88037g83g42g
21Gyro Over Rice (Regular)Halal Guys85035g105g24g
22Orange ChickenPei Wei84034g98g32g
23Steak & Cheese (Medium)Firehouse Subs84050g76g33g
24HamburgerFive Guys84040g39g55g
25Zesty AlfredoNoodles & Company82029g89g37g
26Chicken Over Rice (Regular)Halal Guys82042g102g22g
27Ham and Provolone (Regular)Jersey Mike's81041g69g37g
28Thai Green CurryNoodles & Company80032g85g30g
29Thai Coconut Curry ChickenPei Wei79040g68g34g
30Hummus & Falafel PlatterHalal Guys78025g70g30g
31Pad Thai with ChickenNoodles & Company78036g94g22g
32Bourbon Street Chicken and ShrimpApplebee's78049g34g50g
33Engineer (Medium)Firehouse Subs77046g76g30g
34Turkey and Provolone (Regular)Jersey Mike's77039g64g38g
35Double Protein Bowl (double chicken, brown rice, black beans, salsa)Chipotle77066g78g17g
36Cobb SaladChopt77052g38g45g
37Stir-Fry ShrimpNoodles & Company76028g78g25g
38Dave's Double®Wendy's76043g42g50g
39Buffalo Chicken MacNoodles & Company76036g66g34g
40Penne Rosa with Parmesan ChickenNoodles & Company76037g82g29g
41Bangkok Bowl (Rice Noodles + Chicken + Peanut Sauce)Wok to Walk75038g94g20g
42Mongolian ChickenPei Wei74046g68g28g
43Famous BowlKFC74026g82g35g
44Double Quarter Pounder with CheeseMcDonald's74048g43g42g
45Hook & Ladder (Medium)Firehouse Subs72039g76g26g
46Mac & CheeseNoodles & Company72025g85g32g
47Lamb Meatball Bowl with TzatzikiCAVA72036g58g38g
48Sausage Egg and Cheese on CroissantDunkin'72025g50g47g
49Tokyo Bowl (Udon + Chicken + Teriyaki)Wok to Walk72040g88g18g
50Chicken Tender Sub (6")Sheetz71038g62g33g
51Hash Brown Scramble Burrito with NuggetsChick-fil-A70034g51g40g
52Chicken Fried RiceHoneygrow70038g75g22g
53Chicken Sandwich ClassicPopeyes70028g50g42g
54Chicken Strip BowlWawa69044g54g28g
55Grilled Steak PitaCAVA69042g54g32g
56Farmhouse SandwichEinstein Bros. Bagels69032g47g43g
57Little Bacon CheeseburgerFive Guys69034g40g39g
582 Pc Chicken (Spicy)Popeyes69038g17g52g
59Hong Kong Bowl (Egg Noodles + Shrimp + Sweet Chili)Wok to Walk69035g92g17g
60Harvest BowlSweetgreen68529g64g36g

Best Bulking choice at each chain

  • Cheesecake Factory: Fettuccini Alfredo (2290 cal)
  • Applebee's: Chicken Tenders Platter (1460 cal)
  • Five Guys: Bacon Cheeseburger (1060 cal)
  • Sonic: Supersonic Bacon Double Cheeseburger (1030 cal)
  • Jersey Mike's: Club Sub (Regular) (980 cal)
  • Halal Guys: Beef Over Rice (Combo) (950 cal)
  • Firehouse Subs: Italian (Medium) (940 cal)
  • Pei Wei: Fried Rice with Chicken (920 cal)
  • Noodles & Company: Classico Spaghetti & Meatballs (890 cal)
  • Chipotle: Double Protein Bowl (double chicken, brown rice, black beans, salsa) (770 cal)
  • Chopt: Cobb Salad (770 cal)
  • Wendy's: Dave's Double® (760 cal)
  • Wok to Walk: Bangkok Bowl (Rice Noodles + Chicken + Peanut Sauce) (750 cal)
  • KFC: Famous Bowl (740 cal)
  • McDonald's: Double Quarter Pounder with Cheese (740 cal)
  • CAVA: Lamb Meatball Bowl with Tzatziki (720 cal)
  • Dunkin': Sausage Egg and Cheese on Croissant (720 cal)
  • Sheetz: Chicken Tender Sub (6") (710 cal)
  • Chick-fil-A: Hash Brown Scramble Burrito with Nuggets (700 cal)
  • Honeygrow: Chicken Fried Rice (700 cal)

Frequently asked questions

What's the best fast food for bulking?

Chipotle burrito bowls with double meat, hearty burgers, and chicken sandwiches with sides deliver the calories and protein you need for a surplus.

What fast food has the most calories and protein?

Fettuccini Alfredo at Cheesecake Factory brings 2290 calories and 58g protein.

Can I bulk eating fast food?

You can. Track macros closely, prioritize quality protein, and balance the rest of your day so the surplus comes from solid meals, not just empty calories.

How do I track my macros when eating fast food?

Use Atey20 to instantly search any chain restaurant item, view calories, protein, carbs, fat, sodium, sugar, and fiber, then log meals to your daily tracker.

Related guides

High Protein fast food →Low Carb fast food →Low Calorie fast food →Cutting fast food →Keto fast food →Diabetic-Friendly fast food →Low Sodium fast food →High Fiber fast food →Vegetarian fast food →Vegan fast food →Gluten-Free fast food →Dairy-Free fast food →Heart Healthy fast food →Pregnancy-Safe fast food →Kids fast food →

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