Macro Options for Five Guys: My Pick 3 & Swaps
Let’s talk about Five Guys.
I remember the first time the kids and I went to Five Guys. We were in a new area, just driving around, and suddenly it started pouring rain. Like… the kind of rain where you can’t see more than a few feet in front of you. We needed to pull over somewhere, and Five Guys happened to be the closest place that was open with actual food.
Honestly? I had no idea what to expect. We ran in, soaking wet, and I ordered a bacon burger with a lettuce wrap and some fries for the kids to share.
And the burger was amazing… perfectly wrapped in lettuce (no soggy mess!), and those fries were SO good. The kids loved them. I loved them. And just like that, what started as a rainy day emergency stop became a family favorite ♥️
Now here’s the thing… Five Guys isn’t exactly marketed as “macro-friendly.”
Their portions are HUGE. A regular order of fries at Five Guys has more calories than a large fries at most other places. Their burgers come with TWO patties by default (unless you order a “Little” burger).
Buuuuuuuuut here’s the good news: with the right strategy, you can eat at Five Guys and stay aligned with your goals.
Check out Making it work: Cuisine, Fast Food & Restaurants for more restaurant breakdowns.
Weight Management & Dieting
I started this series of blogs to help out clients and other people who were going through a diet phase and we’re still venturing out to restaurants or fast food places. They needed options to help keep things flexible. And that is why I start this off with… explanation of what a diet phase or a calorie deficit is.
And before we dig into this, this information doesn’t only have to be for diet phases. This can be to help manage your weight well while dining at restaurants in fast food places. There is still great knowledge in knowing how to ensure that certain things will fit your bodies needs and satisfy it without leaving you feeling overfilled and regretful due to an option not fulfilling a value you were looking for.
What is a Diet Phase?
A diet phase is a period of time when you intentionally adjust your food intake to reach a specific goal, usually by being in a calorie deficit (eating fewer calories than your body burns) or a calorie surplus (eating more than your body burns).
During a diet phase, being in a calorie deficit is what drives progress. This doesn’t mean you can’t enjoy your favorite foods; it’s about managing the overall numbers.
There are no strict “off-limits” foods unless you have allergies, intolerances, or personal boundaries. Your diet can include treats, comfort foods, or indulgences as long as your total intake aligns with your goals. Success in a diet phase comes from sustainable habits over time, not perfection in every meal. It’s better to hit your numbers 80–90% of the time than to try to be perfect and burn out.
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.
And there are a variety of things that can give you the illusion of gaining like excess sodium. But the core principle stays the same… your results come down to the balance between intake and expenditure.
TO UNDERSTAND SOME OF THESE THINGS MORE, SEE THESE OTHER POSTS.
Five Guys
Five Guys is known for fresh, never-frozen beef burgers, hand-cut fries cooked in peanut oil, and GENEROUS portions… and I mean GENEROUS. We’re talking fries that overflow the cup, burgers that are legitimately filling, and toppings galore.
But you can absolutely make it work.
Here’s what I did: I reviewed Five Guys’ menu and nutrition info and created my own “Pick 3″… three go-to meals that are satisfying, tasty, and macro-conscious.
Why “Pick 3”?
This method helps you build a small set of reliable options from your favorite places.
Why it works
- 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.
My Pick 3 (All Under 750 Calories!)
Understanding Some of the Options & Possible Swaps!
You don’t have to avoid what you love… you just have to be strategic. You can modify, portion, or swap to better align with your day’s macros.
Pro Tip: Five Guys is ALL about customization. You can get lettuce wraps, go bunless, load up on free veggie toppings, and skip cheese or bacon. And unlike some places, their lettuce wraps actually hold together and don’t fall apart!
Check out my post: Mindful Eating Strategies for Dining Out & Weight Loss
Understand “Little” vs. “Regular” Burgers
THIS IS CRITICAL! At Five Guys, a “regular” burger comes with TWO patties. A “Little” burger comes with ONE patty.
The difference:
- Little Hamburger: 540 cal | 23g P | 39g C | 26g F (1 patty, no cheese)
- Regular Hamburger: 840 cal | 39g P | 39g C | 43g F (2 patties, no cheese)
- Difference: 300 calories!
So if you’re trying to keep calories in check, ordering a “Little” burger is one of the easiest swaps you can make. And honestly? One patty is plenty filling with all those toppings!
Skip the Bun or Go Lettuce Wrap
The bun at Five Guys adds about 240 calories and 39g of carbs.
Options:
- Lettuce wrap: Saves ~240 cal and ~39g carbs, and Five Guys does it REALLY well
- Bowl style (bunless): Same calorie savings, just eat with a fork
- Keep the bun: If the bun is worth it to you and fits your macros, go for it!
Choose Your Add-Ons Wisely
Cheese:
- Adds ~70-100 calories per slice
- Skip it to save calories, or keep it if cheese is non-negotiable for you!
Bacon:
- Adds ~70-80 calories per 2 strips
- Adds flavor and protein, but also adds fat
Free veggie toppings:
- Lettuce, tomatoes, grilled onions, grilled mushrooms, jalapeños, green peppers, pickles
- Most add 5-15 calories max
- LOAD UP on these! They add volume, flavor, and nutrients without many calories
The Fries Situation
Okay… let’s talk about those fries. They’re DELICIOUS. We all know it. But they’re also calorie bombs because of the portion sizes.
The reality:
- Little Fries: 526 cal | 6g P | 72g C | 23g F
- Regular Fries: 953 cal | 11g P | 131g C | 41g F (!!!)
- Large Fries: 1,314 cal | 15g P | 181g C | 57g F (GAHHH!)
For reference… a LITTLE fries at Five Guys has more calories than a LARGE fries at most other fast food places!
Strategies:
- Share them: Split Little fries with someone (~263 cal each)
- Skip them entirely: Save 500+ calories for other meals
- Budget for them: If the fries are worth it, plan your day around them!
- Eat half: Order Little fries, eat half, save the rest for later
I’m not saying you can’t have the fries… I’m just saying you need to be AWARE of what you’re working with! Those fries are amazing, but they add up fast 😊
Watch the Condiments
Most condiments at Five Guys are pretty minimal in calories EXCEPT:
- Mayo: ~100 cal per serving
- BBQ Sauce: ~60 cal
- A1 Steak Sauce: ~15 cal
Better options:
- Mustard (~5 cal)
- Hot Sauce (~0 cal)
- Ketchup (~20 cal)
- Relish (~10 cal)
Skip or Limit These
These sides, sauces, and indulgent add-ons are delicious but can quickly push calories high if you’re not careful.
| Item | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Regular Hamburger (2 patties) | 1 | 840 | 39 | 39 | 43 |
| Regular Cheeseburger (2 patties) | 1 | 980 | 47 | 40 | 55 |
| Regular Bacon Burger (2 patties) | 1 | 920 | 44 | 39 | 50 |
| Regular Bacon Cheeseburger (2 patties) | 1 | 1,060 | 52 | 40 | 62 |
| Regular Fries | 1 order | 953 | 11 | 131 | 41 |
| Large Fries | 1 order | 1,314 | 15 | 181 | 57 |
| Bacon Cheese Dog | 1 | 670 | 26 | 41 | 42 |
| Milkshake (Vanilla) | Regular | 670 | 13 | 84 | 30 |
| Milkshake (Chocolate) | Regular | 840 | 15 | 111 | 38 |
Lean Into These
| Item | Description | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Little Hamburger | 1 patty, no cheese | 540 | 23 | 39 | 26 |
| Little Hamburger (Lettuce Wrap) | No bun, no cheese | 300 | 23 | 1 | 17 |
| Little Cheeseburger | 1 patty, with cheese | 610 | 27 | 40 | 32 |
| Little Cheeseburger (Lettuce Wrap) | No bun, with cheese | 370 | 27 | 2 | 23 |
| Little Bacon Burger | 1 patty, bacon, no cheese | 620 | 28 | 39 | 33 |
| Little Bacon Burger (Lettuce Wrap) | No bun, bacon, no cheese | 380 | 28 | 1 | 24 |
| Little Bacon Cheeseburger (Lettuce Wrap) | No bun, bacon, cheese | 450 | 32 | 2 | 30 |
| Little Fries (shared, half portion) | ~1/2 order | ~263 | 3 | 36 | 12 |
| Veggie Sandwich | No meat, all veggies | 440 | 16 | 60 | 15 |
FREE VEGGIE TOPPINGS (Load up on these!)
| Topping | Calories |
|---|---|
| Lettuce | 5 |
| Tomatoes | 10 |
| Grilled Onions | 15 |
| Grilled Mushrooms | 15 |
| Jalapeños | 5 |
| Green Peppers | 5 |
| Pickles | 5 |
CUSTOMIZATION IS YOUR BEST FRIEND!
| Swap This | For This | Savings (Calories) |
|---|---|---|
| Regular Burger (2 patties) | Little Burger (1 patty) | 300 |
| Regular bun | Lettuce wrap | 240 |
| With cheese | No cheese | 70-100 |
| With bacon | No bacon | 70-80 |
| Regular Fries (953 cal) | Little Fries (526 cal) | 427 |
| Regular Fries (953 cal) | Skip fries entirely | 953 |
| Little Fries | Split Little Fries (~263 cal each) | 263 |
| Mayo | Mustard | 95 |
| Milkshake | Unsweetened drink | 670+ |
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 macronutrients.
Wrapping It Up
Eating at Five Guys doesn’t have to derail your progress.
With a little planning… and maybe your own Pick 3… you can make nearly any restaurant work for your goals.
You don’t need perfection. You just need intention.
Eat what you love. Make it fit. Feel good physically and mentally.
I hope and pray this helps you navigate Five Guys with confidence… knowing you can enjoy those quality burgers, those incredible fries (maybe split!), and all those amazing toppings, without guilt or stress 😊
And seriously… if you haven’t tried their lettuce wrap yet? DO IT. It’s legit!
You don’t have to be perfect.
You just have to be intentional.
With Love, Coach Nik ♥️
