Burger King and the Whopper have been around for a long time in the U.S.—the chain opened in Florida in 1954, and the iconic burger hit the flame broiler soon after in 1957. As with most fast-food joints, you’ll find the cleanest protein and best nutritional value in its grilled chicken sandwich, a solid choice before hitting up the gym, as it’s a simple sandwich with white meat bookended by a potato roll, which means less white flour and more protein and fiber than a regular white bread roll.

Other good menu choices include breakfast items like the Maple Flavored Oatmeal and the Croissan’wich with ham, egg, and cheese, Whoppers or regular hamburgers without cheese, and holding back on mayonnaise to keep fat counts within a manageable range.

There are plenty of items on the menu, though, that can bust your macro budget with just a few bites, so stay away from the obvious ones like the bacon- laden double cheeseburgers and specialty Whoppers, which can easily flirt with 1,000 calories. Of course, you should steer clear of the shakes and fried foods like the onion rings (a large hits 500 calories), chicken nuggets, and salads with “bacon” and “ranch” in the title. Some of the breakfast items can also get out of control, like the big Egg-Normous Burrito, the Ultimate Breakfast Platter (almost 1,200 calories), and most of the biscuits, which all have at least 21 grams of fat.


Look for foods with protein for sustained energy and some carbohydrates to fuel muscle—stay away from fatty and calorie-heavy foods.

Grilled Chicken Sandwich, hold the mayo

White meat chicken fillet, lettuce, and tomato on a potato roll

  • Calories 370
  • Protein 26g
  • Carbs 39g
  • Fat 7g 


After an intense workout, you need to build your glycogen stores back up with carbs and lean protein to jump-start muscle-tissue repair and the building of new proteins.

Double Whopper Sandwich, hold the mayo

Two 1⁄4 lb beef patties, lettuce, tomato, ketchup, pickles, and white onions on a sesame seed bun

  • Calories 740
  • Protein 47g
  • Carbs 49g
  • Fat 40g 


Sometimes items that appear harmless can hide high amounts of fat and carbs, like this:

Egg-Normous Burrito

Sausage, bacon, eggs, hash browns, cheese sauce, creamy spicy sauce, and picante sauce in a our tortilla

  • Calories 910
  • Protein 33g
  • Carbs 73g
  • Fat 55g