Macro Options for CAVA: My Pick 3 & Swaps

Let’s talk about CAVA.

When you’re in a fat loss phase or simply trying to hit your macros, eating out can feel intimidating especially somewhere like CAVA, where the endless bowl-building options can be both a blessing & a curse.

But here’s the good news… with a little strategy and a few swaps, you can absolutely enjoy a satisfying CAVA bowl without derailing your progress.

Remember… if you’re in a calorie deficit/diet phase, nothing is truly off-limits. Unless you have personal boundaries or specific dietary needs due to allergies or intolerances, it all comes down to how you fit your food within the numbers your body needs.

At the end of the day, weight loss is about calories in vs. calories out.

That’s the foundation.

This graphic says it all… from the Diet, Weight Loss, Fat Loss & Calorie Deficit post. Notice that it doesn’t say your calories have to come from whole foods, meal-prep containers, or supplements.

Can certain food choices affect your energy, hunger levels, or even the rate at which you lose weight? Absolutely.

Things like sodium can play a role in short-term water retention, for example. But the core principle stays the same… your results come down to the balance between intake and expenditure.

But this is really it… you can have CAVA.

PS be sure to check out Making it work: Cuisine, Fast Food & Restaurants for other restaurants info like this!

Pick 3 for CAVA

CAVA is actually pretty dang macro-friendly when you know how to build your bowl with intention. They have tons of protein, veggie-heavy bases, and customizable toppings. You have lots of flexibility.

BUUUUT CAVA bowls can also sneak up on you… quickly stacking 900+ calories without feeling like a big meal.

That’s where the strategy comes in.

And don’t forget… we all have different calorie needs based on how much we move throughout the day. And like that graphic shows above… if you’re in a fat loss phase, it really does come down to consistently eating less than you burn. That’s where strategy matters most. How do you enjoy food from places you love AND stay on track?

So, here’s what I did… I combed through the CAVA’s menu, outsourced some options and came up with my personal “Pick 3.”

Why “Pick 3”?

This is a method I coach clients through. Having three solid, go-to meals from your favorite spots means:

Less stress when eating out
Built-in flexibility (in case something’s out or you’re not feeling your usual)
Fewer impulsive choices that don’t align with your goals

The more prepared you are, the easier it becomes to stay consistent… even when life is busy or spontaneous.

Can you pivot on the spot? Absolutely.

But let’s be real… when you have a backup plan (or two), it feels way less chaotic.

Understanding some of the options & possible swaps!

Sometimes, it’s not about completely avoiding what you truly want… it’s about changing things up to make it work. You can swap ingredients, ask for things to be removed, or adjust portions. It really is your food, your way at least, most of the time.

Here’s what I’ve found while making my way through different websites and resources that break down CAVA options. Some of them had great tips on how to tweak certain menu items to make them leaner or more calorie-conscious.

It’s not always about making things “low-fat” or “low-carb”… it’s about adjusting portion sizes or ingredients so you can still enjoy your meal.

CAVA lets you build your bowl your way, which is both powerful and overwhelming. Here are a few general rules I use when eating there in a calorie-conscious phase:

Skip or Limit These

Pita chips: Delicious, yes… but they can add 300–400 kcal quickly.
Multiple spreads: Each one ranges from 80–150 kcal. Stick to 1–2 max. This can ease up the caloric amount of any meal to fit better. A lot of options include spreads and dressings. Choose with intent.

Dressings on the side: Always ask for them on the side. They’re calorie-dense and often poured generously. And this way you get to choose which one you really enjoy.

Lean Into These

Supergreens + romaine: Volume & fiber, minimal calories.
Grilled proteins: Chicken, harissa chicken, or roasted veggies for lower-fat, higher-protein options.
Pickled onions, cucumbers, cabbage slaw: Add crunch and flavor with virtually no calorie cost.
Ask for a half portion of grains: You don’t need to skip them entirely… just dial it back.

Think of this as macro Tetris. You’re not saying no to carbs or fat, you’re just arranging the blocks in a way that fits your needs for the day.

Making it Work!

Finally… you may have seen this before on my social media, but if not, here’s your reminder.

Resource: Making it work: Cuisine, Fast Food & Restaurants

This gives you a little more wiggle room compared to the specific “Pick 3” options I shared above. Sometimes, it’s just nice to know you can grab one or two simple things and still stay on track… no overthinking required.

Maybe you’re running your kids through the drive-thru or door dashing and you just need something different… if you can make it fit, go right ahead! There’s no limitation here. And this gives you a little bit more to choose from. Allowing your taste buds to roam a little, but also taking into account what it means for your body with the calories and the macro nutrients.

Wrapping It Up

I know eating out can feel overwhelming when you’re trying to stay on track… especially at a places where things are pretty limited. But the goal here isn’t to avoid completely… not when it’s something you really want.

CAVA can absolutely fit into your macro-based lifestyle… even in a fat loss phase. It just takes a little planning and intentionality. Whether you’re using the Pick 3 approach or simply building your bowl with awareness, you’ve got this.

You CAN enjoy what you love, make it fit your goals, and still walk away feeling good… both physically and mentally.

You don’t have to be perfect. You just have to be intentional.

I hope this helps!

With Love, Coach Nik

Macro Options for CAVA: My Pick 3 & Swaps