6 KFC Meals When Bulking or Cutting (Bodybuilding-Friendly)

KFC is a great option for finding meals that fit your goals, whether bulking or cutting.  

Below, I give you six bodybuilding-friendly KFC 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.  

Read More: Complete Guide On High Protein Fast Food Meals For Bodybuilding

Cutting Meals

1. Two-Piece Grilled Chicken Combo (410 Calories)

Order a two-piece grilled chicken combo (breast and wing) and add:

• A side of mashed potatoes with gravy

Nutrition:

• 410 calories
• 50 grams of protein
• 20 grams of carbohydrates
• 15 grams of fat

You can save 180 calories, 22 grams of carbohydrates, and 8 grams of fat by not ordering a biscuit with your meal.

Grilled chicken is high in protein and moderate in fat. The combination of protein and fat will leave you feeling full and satiated for an extended period after eating.

Deep-fried chicken has 19 grams of fat more than grilled chicken. So, by opting for the grilled option, you save 171 calories.

Modifications to this meal include:

• Order the mashed potatoes without graving (-20 calories)

• Order two chicken breasts instead of a breast and a wing (+140 calories and 29 extra grams of protein).

2. Three-Piece Grilled Chicken Combo (560 Calories)

Order a three-piece grilled chicken combo (breast, thigh, and wing) and add:

• A side of mashed potatoes with gravy

Nutrition:

• 560 calories
• 67 grams of protein
• 20 grams of carbohydrates
• 24 grams of fat

Adding the chicken thigh boosts the protein by 17 grams and fat by 9 grams without additional carbs.

Increasing your calories solely from protein and fat will make you feel much more satiated than if you got extra calories from carbs. 

Modifications to this meal include:

• Order two thighs instead of a thigh and a breast (-60 calories).

• Order sweet kernel corn instead of mashed potatoes for a side (-60 calories).

3. 800 Calorie KFC Meal Cutting Plan

Order a two-piece original recipe combo (two thighs) and add:

• A side of mashed potato with no gravy

Nutrition:

• 670 calories
• 40 grams of protein
• 33 grams of carbohydrates
• 42 grams of fat

By ordering the original recipe chicken instead of grilled, you are boosting the calories by 240 calories primarily from fat.

Since the meal already contains quite a lot of protein, this extra fat will help keep you full and satisfied much longer after eating.

Modifications to this meal include:

• Order one wing and one thigh instead of two thighs (-150 calories).

Bulking Meals

1. Two-Piece Grilled Chicken Combo With Beans & Corn Sides (890 Calories)

Order a two-piece grilled chicken combo (breast and wing) and add:

• A side of BBQ baked beans
• A side of sweet kernel corn
• A biscuit 

Nutrition:

• 890 calories
• 81 grams of protein
• 79 grams of carbohydrates
• 27 grams of fat

Opting for grilled chicken instead of the original recipe chicken provides more protein and less fat.

Getting sufficient protein when bulking is vital so your muscles have the building blocks to recover post-workout and grow.

Adding a side of baked beans boosts the carbs and protein in the meal without adding a significant amount of fat. 

Modifications to this meal include:

• Order without a biscuit to save 180 calories and 8 grams of fat.

• Order a BBQ dipping sauce cup for extra flavor (+45 calories and 11 grams of carbs).

2. Three-Piece Chicken Combo With BBQ Baked Beans & Corn (870 Calories)

Order a three-piece grilled chicken combo (breast, thigh, and wing) and add: 

• A side of BBQ baked beans
• A side of sweet kernel corn
• A biscuit

Nutrition:

• 870 calories
• 81 grams of protein
• 72 grams of carbohydrates
• 28 grams of fat

Adding a grilled chicken thigh increases the calories by 150, primarily from protein and fat. Extra protein makes it easier to hit your daily target to optimize growth and recovery.

A moderate amount of fat will help boost calories without adding extra volume to the meal. 

Modifications to this meal include:

• Order mashed potatoes with gravy instead of BBQ baked beans (-60 calories).

• Order a KFC dipping sauce cup (+90 calories, 8 grams of fat, and 5 grams of carbs).

3. 1100 Calorie KFC Bulking Meal Plan

Order a three-piece original recipe chicken combo (breast, thigh, and a wing) and add:

• A side of BBQ baked beans
• A side of sweet kernel corn

Nutrition:

• 1060 calories
• 81 grams of protein
• 72 grams of carbohydrates
• 50 grams of fat

Ordering the original recipe chicken instead of grilled chicken increases the meal’s calories by 240 without increasing the volume. 

One of the biggest challenges of eating high calorie when bulking is feeling too physically full.

Foods that are high calorie but low in volume can help reduce this feeling, making it easier to eat enough calories. 

Modifications to this meal include:

• Order a biscuit (+180 calories and 22 grams of carbs). 

• Order secret recipe fries instead of BBQ beans or corn (320 calories, 5 grams of protein, 41 grams of carbs, and 15 grams of fat).

Tips for How to Eat at KFC BEFORE a Workout

1. Order grilled chicken as your protein source

You want to limit the fat you consume before training, as it slows digestion and makes it harder for your body to get quick energy from the carbs you eat.

If you eat a meal high in fat, you’ll likely find you are more sluggish and feel tired, a recipe for a terrible workout. 

Grilled chicken is KFC’s leanest protein source, making it the best pre-workout option. A two-piece grilled chicken meal is a good serving size for most people.

2. Order at least two sides

Having carbohydrates pre-workout is important as it’s the best quick energy source.

A carbohydrate meal will energize you throughout your workout, allowing you to push harder. 

According to research in the Journal of Nutrients, trainees should aim for up to a gram of carbs per kilogram of body weight. For example, if someone weighs 70 kilograms (154 lbs), they should aim for up to 70 grams of carbs.

I recommend sweet corn and mashed potatoes. Eat at least 90 minutes before your workout to give your body enough time to digest.

3. Do not order baked beans as your side

Limit fiber before training because this nutrient slows digestion (like fat) and can inhibit carb absorption, affecting energy levels and performance.

BBQ baked beans are high in fiber, so skipping these for any pre-workout meal is best.

4. Skip the biscuit

While biscuits are a great source of carbs, they also contain fat, so it’s best to avoid them before training.

Tips for How to Eat at KFC AFTER a Workout

1. Order grilled chicken or the original recipe chicken

Having protein post-workout is crucial for optimal recovery. The International Society of Sports Nutrition recommends having 0.3 to 0.5 grams of protein per kilogram of body weight after training.

If someone weighs 70 kilograms (154 lbs), they should aim for 21 to 35 grams of protein post-workout.

Grilled chicken and original recipe chicken are fantastic options that provide plenty of protein, so pick the one you like based on your calorie and macronutrient needs.

2. Order at least two sides

You will burn through fuel (glycogen) stored in your muscles during your workout.

Carbs post-workout helps replenish lost fuel, improving protein synthesis rates.

According to the International Society of Sports Nutrition, trainees should aim for up to 0.5 grams of carbs per kilogram of body weight after workouts. 

Mashed potatoes, beans, sweet corn, and even fries are great options. 

Beans are higher in fiber, and fries have more fat, both of which slow digestion, but the impact on muscle recovery isn’t likely significant.

3. Get the biscuit

I recommend avoiding the KFC biscuit before workouts, but you’re free to have one post-training because it has plenty of carbs that help kickstart muscle recovery.

Plus, the extra energy can be handy for muscle recovery and make it easier to get enough calories for the day if you’re bulking.

Comparing KFC

• Which is Healthier: McDonald’s or KFC?

Frequently Asked Questions

Can You Eat at KFC and Still Lose Weight?

Yes, you can eat at KFC and still lose weight, so long as you eat fewer calories than you burn (i.e., stay in a calorie deficit). 

KFC’s menu has low-calorie options, such as grilled chicken with sweet corn or green beans as a side, which makes it possible to maintain a caloric deficit.

Can You Eat at KFC and Gain Muscle?

You can eat at KFC and gain muscle, so long as you get enough protein (0.7-1 gram/lb) and stay in a calorie surplus (i.e., eat more calories than you burn). 

KFC’s menu allows you to order a three- or four-piece chicken meal, which provides sufficient protein and calories.

What Meal at KFC Has the Most Protein?

The KFC meal with the most protein is a four-piece meal of original-recipe chicken with baked beans, mashed potatoes with gravy, and a biscuit. 

This meal has 1,155 calories, 84 grams of protein, 90 grams of carbohydrates, and 51 grams of fat.

What Meal at KFC Has the Most Calories?

The KFC meal with the most calories is a crispy chicken sandwich box with a side of fries, potato salad, and macaroni and cheese. 

This meal has 1,444 calories, 46 grams of protein, 126 grams of carbohydrates, and 84 grams of fat.

Which Meal at KFC Has the Least Calories?

The KFC meal with the fewest calories is a two-piece grilled chicken meal with green beans as a side and no biscuit. 

This meal has 298 calories, 47 grams of protein, 5 grams of carbohydrates, and 10 grams of fat.

More Fast Food Meal Plans

Check out our other bulking and cutting meal plans from popular fast-food restaurants:

• Chick-Fil-A
• Popeye’s
• WingStop

References

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Benini L, Castellani G, Brighenti F, Heaton KW, Brentegani MT, Casiraghi MC, Sembenini C, Pellegrini N, Fioretta A, Minniti G, et al. Gastric emptying of a solid meal is accelerated by the removal of dietary fibre naturally present in food. Gut. 1995 Jun;36(6):825-30. doi: 10.1136/gut.36.6.825. PMID: 7615267; PMCID: PMC1382616.

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Howarth KR, Phillips SM, MacDonald MJ, Richards D, Moreau NA, Gibala MJ. Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery. J Appl Physiol (1985). 2010 Aug;109(2):431-8. doi: 10.1152/japplphysiol.00108.2009. Epub 2010 May 20. PMID: 20489032.

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.