Whether cutting or bulking, Wendy’s is a great option for finding meals that fit your goals.
Below, I give you six bodybuilding-friendly Wendy’s 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 High Protein Fast Food For Bodybuilding
Cutting Meals
1. Strawberry Summer Salad (450 Calories)
Order a strawberry summer salad without french fries and add one packet of dressing. Note: This meal is ONLY available for a limited time during summer.
Nutrition:
- 450 calories
- 41 grams of protein
- 25 grams of carbohydrates
- 23 grams of fat
This salad is a good option when losing weight because it’s high in protein and fat but low in carbohydrates, making it a great option to reduce hunger while dieting.
Protein and fat will keep you full much longer after eating than carbohydrates.
By not adding French fries to your meal, you save 176 to 300 calories, 22 to 36 grams of carbs, and 8.5 to 15 grams of fat (depending on the size).
Modifications to this meal include:
- Add a side of apple bites for extra fiber at only 42 extra calories.
2. Grilled Chicken Sandwich With Chicken Nuggets (620 Calories)
Order a grilled chicken club sandwich without french fries and add six chicken nuggets.
Nutrition:
- 620 calories
- 47 grams of protein
- 50 grams of carbohydrates
- 26 grams of fat
This cutting meal is somewhat higher in calories but offers a good mix of protein, carbs, and fats.
The protein and fats will help fill you up and satisfy you after eating, whereas the carbs will support your energy levels and help you perform better at the gym.
The 6-piece chicken nuggets addition increases the meal’s protein by 13 grams and fats by 16 grams.
Modifications to this meal include:
- Skip the chicken nuggets to save 250 calories and 16 grams of fat.
- Add a barbecue nugget sauce for extra flavor (+45 calories with 0 grams of fat).
3. Strawberry Summer Salad + Jr. Hamburger (720 Calories)
Order a strawberry summer salad with one packet of dressing, and add a Jr. Hamburger.
Nutrition:
- 720 calories
- 55 grams of protein
- 50 grams of carbohydrates
- 35 grams of fat
Adding the Jr. Hamburger helps boost the meal’s calories by 270 with a relatively even mix of carbs, fat, and protein.
This even mix compliments the summer salad well, resulting in a meal with higher protein and fat content and lower carbs.
This ratio will leave you feeling full and satisfied while still energized throughout your day.
Modifications to this meal include:
- Order Light Honey French Dressing for the Jr Hamburger (+40 calories and 0 grams of fat).
Bulking Meals
1. Grilled Asiago Club With Chicken Nuggets (750 Calories)
Order a grilled asiago club sandwich with grilled chicken and add six chicken nuggets.
Nutrition:
- 750 calories
- 55 grams of protein
- 48 grams of carbohydrates
- 38 grams of fat
The grilled asiago club sandwich with grilled chicken is a relatively even mix of protein, carbs, and fat.
This mix is ideal when bulking as it ensures sufficient protein for muscle repair and recovery while feeling energized and not overly full after a meal.
Adding six chicken nuggets boosts the calories by 250 without adding a significant volume of food, making it easier to get more calories and stay in a surplus for healthy weight gain.
Modifications to this meal include:
- Get one Hot Chili Seasoning Packet (+5 calories) for the nuggets.
- Get an oatmeal bar for 270 extra calories.
2. Grilled Asiago Club + Double-Stack Hamburger (1080 Calories)
Order a grilled asiago club with homestyle chicken and a double-stack hamburger.
Nutrition:
- 1080 calories
- 62 grams of protein
- 76 grams of carbohydrates
- 59 grams of fat
Adding a double-stack hamburger increases the meal’s calories by 440. This is a better option than a second grilled chicken sandwich, as the burger has 70 more calories but isn’t as big, making it easier to eat.
Eating high-calorie, low-volume foods during a bulk makes it easier to get enough calories and maintain a surplus.
That said, the meal has 59 grams of fat, which is a lot and could slow digestion. So, it’s best not to have this before training. Also, limit your fat intake during other meals to avoid going overboard.
Modifications to this meal include:
- Order Sweet BBQ Side Sauce for your club sandwich or hamburger (+60 calories and 15 grams of carbs).
3. Asiago Ranch Club With Double-Stack Hamburger and 4 Chicken Nuggets (1110 Calories)
Order an asiago ranch club with grilled chicken and add:
- A double-stack hamburger
- Four chicken nuggets
Nutrition:
- 1110 calories
- 77 grams of protein
- 70 grams of carbohydrates
- 60 grams of fat
This is an example of a balanced meal with similar protein, carb, and fat contents.
With almost 80 grams of protein, it can cover up to half the daily needs for many lifters, and the 70 grams of carbs will support energy levels and gym performance.
Chicken nuggets are a great addition as they are a low-volume food that will help increase your meal’s calories.
Modifications to this meal include:
- Order a 6-piece chicken nuggets serving instead of 4-piece (+80 calories and 4 grams of protein).
- Order a side of apple slices for dessert and to add some fiber (+40 calories).
Tips for Eating at Wendy’s BEFORE a Workout (Pre-Workout)
1. Order a sandwich
Having carbs before training is crucial for optimal performance. According to the Journal of Nutrients, the ideal intake is around a gram of carbs per kilogram of body weight.
If someone weighs 70 kilograms (154 lbs), that would be an intake of 70 grams before training.
A sandwich is the best carb option at Wendy’s because it provides a good amount of carbs without being that high in fat.
A Wendy’s sandwich would also be a good post-workout option, given the importance of carbs for muscle recovery. Carbs help replenish lost glycogen, which is also beneficial for muscle repair.
2. Order a meal with grilled chicken as the protein source
Limiting your fats before training is a good idea because they take longer to digest and could lead to stomach distress that impacts your gym performance.
So, the best approach is to limit your fat intake as much as possible and focus on carbs and protein. Grilled chicken is the leanest meat option at Wendy’s, making it the ideal pre-workout food.
Grilled chicken is also a great post-workout food. The International Society of Sports Nutrition recommends having 0.3 to 0.5 grams of protein per kilogram of body weight.
A meal with grilled chicken typically offers 40+ grams of the nutrient, enough to cover most trainees’ post-workout needs.
3. Skip the French fries
While french fries are high in carbohydrates, they are also high in fat, which, as discussed, should be limited before training.
A glass of orange juice is a good alternative for some quick carbs. At Wendy’s, it has 160 calories and 37 grams of carbs.
Tips for Eating at Wendy’s AFTER a Workout (Post Workout)
1. Pick a protein source you enjoy
While a lean protein (such as grilled chicken) is preferable before training to avoid GI discomfort, you can eat fats more freely after working out.
This means you can go for a bacon double stack (or a double stack without bacon), a double cheeseburger, or a Jr. Hamburger.
Just be sure to fit the fats from the meal into your daily total, as some meals can easily top 60 grams, enough to cover some people’s daily fat ‘allowance.’
2. Enjoy some French fries
French fries before training: not the best option because of their higher fat content. But French fries after lifting? A good way to get plenty of calories and carbs to kickstart the recovery process.
While medium French fries have 16 grams of fat, they also provide 47 grams of carbs.
According to the International Society of Sports Nutrition, trainees should aim for 0.3-0.5 grams of carbs per kilogram of body weight after training (the same goes for protein).
If someone weighs 70 kilograms (154 lbs), that would be 21 to 35 grams of carbs, which French fries alone can cover.
Frequently Asked Questions
Can You Eat at Wendy’s and Still Lose Weight?
Yes, you can eat at Wendy’s and still lose weight, so long as you stay in a calorie deficit (consuming fewer calories than you burn).
Wendy’s menu has lower-calorie options, such as a grilled chicken sandwich and salads, that can fill you up and help you stay in a caloric deficit.
Can You Eat at Wendy’s and Still Gain Muscle?
You can eat at Wendy’s and still gain muscle because the menu offers plenty of high-calorie, high-protein options, making it easier to get enough protein and stay in a calorie surplus.
Wendy’s grilled chicken and double-stack burgers offer enough protein. Depending on your caloric needs, you can order a second one.
What Meal at Wendy’s Has the Most Protein?
The Wendy’s meal with the most protein is the Triple Bacon Classic
- 1150 calories
- 75 grams of protein
- 42 grams of carbs
- 77 grams of fat.
What Meal at Wendy’s Has the Most Calories?
The Wendy’s meal with the most calories is the Triple Loaded Nacho Cheeseburger with large French fries.
- 1750 calories
- 82 grams of protein
- 115 grams of carbs
- 108 grams of fat
Which Meal at Wendy’s Has the Least Calories?
The meal at Wendy’s with the fewest calories is the Jr. Hamburger.
- 250 calories
- 13 grams of protein
- 25 grams of carbohydrates
- 11 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, 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
Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018 Feb 23;10(2):253. doi: 10.3390/nu10020253. PMID: 29473893; PMCID: PMC5852829.
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.
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.
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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