Build a Macro-Friendly Chipotle Meal

Chipotle is the perfect place to eat at and create a macro-friendly meal that fits your diet. You can plan ahead of time what you can fit in your day, while also picking options that are best fit for your goals.

If you are choosing a bowl, you will be given many options to choose from:


A serving of brown rice has 200 calories and 7g fat, while the same amount of the white stuff has 185 calories and 4g fat.

White rice-  When choosing white rice you are choosing a fast-digesting carb that would be best consumed after working out. White rice has a higher glycemic index, spiking insulin in the blood due to the lower fiber content.

Brown Rice- This rice has a lower glycemic index and is considered a complex carb. It also has more fiber and added nutrients, making it a better meal to consume for most meals throughout the day.


A serving of the pinto beans has 115 calories and 1g fat, and the black beans have 120 calories and 1g fat.

Pinto Beans- Pinto beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, pinto beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal.

Black Beans- The richness of nutritional content in black beans is what makes them a better choice than pinto beans. Black beans are packed with more antioxidants than pinto beans. Black beans have the edge over pinto beans when it comes to fiber content, too.


When choosing a protein source you have the option to choose from meats or tofu. the chicken, steak, barbacoa, and carnitas pack between 170-190 calories and 24-32 grams of protein. Chicken and steak rank similar in the amount of nutrients and have the highest amount of protein.

Chicken –4 oz.: 180 calories, 7g fat, 310mg sodium, 0g carbs, 0.5g fiber, 0g sugars, 32g protein 

Steak – 4 oz.: 190 calories, 6.5g fat, 320mg sodium, 2g carbs, 0g fiber, 1g sugars, 30g protein

Carnitas– Similar in protein to the chicken and steak, but much higher fat percentage. 4 oz.: 220 calories, 13g fat, 500mg sodium, 0.5g carbs, 0g fiber, 0g sugars, 26g protein

Barbacoa– This seasoned beef, marinated overnight and hand shredded, contains fewer calories than both the chicken and steak—but more sodium and less protein. 4 oz.: 165 calories, 7g fat, 530mg sodium, 2g carbs, 1g fiber, 0g sugars, 24g protein

Sofritas– For the vegetarians out there, sofritas will add a boost of protein to your meal, but be careful of the higher fat, sodium and carb content. 4 oz.: 145 calories, 10g fat, 555mg sodium, 9g carbs, 3.5g fiber, 4.5g sugars, 8g protein


Salsa- Stick to the fresh tomato or tomatillo salsa when looking for a low-cal,low-fat topping. The corn salsa is high in fat content and will add extra calories to your bowl.

Fresh Tomato salsa contains vine-ripened tomatoes, red onion, cilantro and spices. It also has the least amount of sodium of the bunch.

Minimize damage with the green tomatilla salsa.

  • You’ll save 65 calories, 12 g of carbs, 2 g of sugar, and 180 mg of sodium over corn salsa.
  • You’ll save 240 mg of sodium over tomato salsa.
  • You’ll save 5 g of carbs, 2 g of sugar, and 280 mg of sodium over red tomatilla salsa.


Sour cream– Use regular sour cream sparingly because of its saturated fat and high calories. 2oz contains 120 calories and 10 g of fat, 70% of which is saturated fat. Cut it out.

Cheese- Shredded white cheddar and Monterey Jack mixture create a high saturated fat and sodium count. 1 oz. serving deals 100 calories, 8.5 g of fat, 5 g of saturated fat, and 180 mg sodium.

Guacamole- Go for guac as a source of healthy fat and vitamin E. Made with ripe avocados, aromatic garlic and fresh tomatoes, onions, cilantro and lime juice. Ask for guac on the side so you don’t get an excess amount of fats.


Originally posted by Campus Protein on May 18, 2016.