Spends Birthday Handing Out Meals

Friday is Oscar De La Hoya's 49th birthday, but the Golden Boy did more giving than receiving on his special day ... by preparing and handing out meals to the critically ill.

TMZ Sports has learned ... ODHL and his GF, Holly Sonders, hit up Project Angel Food in LA to give back to the community as part of his b-day celebration.

The boxing legend and his lady helped by preparing food and packaging them for those who have a high risk of COVID infection or living with COVID.

Check out the footage -- Oscar's meals even have a personalized label featuring his picture and a special message of encouragement for the recipient.

Of course, COVID-19 hit close to home for Oscar and Holly -- in fact, De La…