5 things you can eat at McDonalds for muscle building!

Standing in McDonalds and wondering what you can order there? At first glance, a fast food restaurant doesn’t look athlete-friendly, but there are a few options here too. In this article, I’ll show you 5 things you can eat at McDonalds for muscle building!

#1 Chicken Wings

Chicken wings are a better alternative to chicken nuggets. Compared to chicken nuggets, they don’t have unnecessary fat from the breading. One serving has 5 chicken wings, which is 143 g. With 340 calories, 32 g of protein, 4 g of carbohydrates and 21 g of fat, the chicken wings are definitely one of the best things you can order at McDonalds for muscle building.

#2 Hamburger

Perhaps surprising to some, the “regular” hamburger has relatively good nutritional values compared to the other stuff in the range. With the hamburger, you mainly have protein from the beef and carbohydrates from the bun. There are no unnecessary fats from cheese or high-calorie sauces here. So with 253 calories, 13 g protein, 30 g carbohydrates and 8.5 g fat, the hamburger at McDonalds is a relatively good choice for muscle building.

#3 Chickenburger

The same applies to the chicken burger as to the hamburger. Again, you have protein from the chicken meat, as well as carbohydrates from the bun. While in the hamburger you have ketchup, here you have a hot sauce, without much fat like from tartar sauce or cheese. So with 330 calories, 12 grams of protein, 45 grams of carbohydrates and 11 grams of fat, you still have a tasty alternative to the hamburger with the chicken burger.

#4 Salad

The salad at McDonalds is one of the healthiest things you can order and certainly not a big surprise. You could eat the salad not only for muscle building, but also to lose fat. The downside is that the salad is not really filling with 17 calories, 1.1 g protein, 2.1 g carbohydrates and 0.2 g fat. However, you can order the salad ideally with something else as part of your homemade menu to cover your micronutrients.

#5 Scrambled eggs with bacon

The possibility to get scrambled eggs with bacon you will have only in the morning in McCafe. The scrambled eggs are ideal with a salad and a coffee. Just like the salad, the scrambled eggs with bacon is suitable for both muscle building and fat loss. With 444 calories, 25 grams of protein, 31 grams of carbohydrates and 24 grams of fat, you’ll have a meal with a good amount of protein for breakfast.


Even in a McDonalds you can eat relatively healthy if you know what to order. For muscle building, a McDonalds visit is less bad than for fat loss because you don’t have to cut calories as much. Still, you certainly shouldn’t eat fast food every day. But once you’re there, there are definitely ways to make your meal relatively muscle-building friendly.

Did these tips help you find something at McDonalds to eat for muscle building? Feel free to share your experiences in the comments, I’m happy to share with you. If you have any other questions about muscle building nutrition at McDonalds, you can ask me there too, I’ll be happy to help!

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