There should be a way to export your contacts from the Mac to a .CSV or multiple VCF file. You can then import that file directly to your Google Contacts page on the web, and they should sync automatically to your phone. Importing .CSV files should work, but I've encountered some issues in the past with that. Supposedly, importing a multiple VCF file should work as well.
You can also transfer that .CSV or .VCF file over to your phone storage (either via USB or by uploading to Google Drive first), and then use the Import option in the phone's Contacts app.