Macro Options for First Watch: My Pick 3 & Swaps
Ok… for real… First Watch is a favorite.
After Sunday service, I want to go eat at First Watch.
And I mean… it is one of those restaurants that actually makes this whole thing feel easy. They’ve got fresh ingredients, they’re really transparent about their nutrition… and honestly, they’re just genuinely committed to doing the right thing with their food.
Soooo let’s do this…
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 were 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… an 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 and fast food places. There is still great knowledge in knowing how to ensure that certain things will fit your body’s needs and satisfy it without leaving you feeling overfilled and regretful.
What is a Diet Phase?
A diet phase is a period of time when you intentionally eat in a calorie deficit, consuming fewer calories than your body burns, with the goal of losing body fat. 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.
Why “Pick 3”?
So here’s the deal… you can have it but it needs to fit. We each have our own calorie makeup that we need to consume each day to match the expenditure we have. And like that graphic shows above… if we want to be in a weight loss phase, we have to consume less than we are expending. And that is where this strategy comes in. How can we make food outside of the house work?
So let’s try this out… I’ve gone through the First Watch menu and picked my Pick 3. No rhyme or reason to why I specifically chose these except for the fact that they sound good to my tastebuds and they fit in the under a decent calorie amount I am okay to use when eating out as a woman who is managing her weight well.
And why Pick 3? I guide my clients to pick out three different options from each place they frequent. You never know when your usual order might not be available or you’re just not feeling it that day. The more prepared you can be, the less that’s up to the uncertainty of it all.
Can you pivot on the spot? Absolutely. But when you have a backup plan (or two), it feels way less chaotic.
Understanding Some of the Options & Possible Swaps!
Sometimes… it’s more about how you can change up what you truly want. You can swap things. You can ask for things to be removed. It really is your food, your way… at least most of the time.
Here’s an easy way to do that without restaurant specifics. Mindful Eating Strategies for Dining Out & Weight Loss
Here is what I found making my way through First Watch’s nutrition guide and what I think is most worth knowing before you order.
The Fresh Ingredient Advantage
First Watch is use a lot of fresh ingredients. And honestly… that matters. Fresh ingredients typically means better flavor without needing to load things up with extra salt, sugar, and added calories to make them taste good.
This is actually huge when you’re trying to manage your portions & eating outside of the house. It means you can get something that tastes really good without the sneaky extra calories that come with other options.
Eggs and Proteins: Your Best Friends
The Healthy Turkey option at 480 calories with 49 grams of protein is honestly one of the standout options. That protein to calorie ratio is genuinely incredible.
The Tri-Athlete option is another really solid play at 450 calories with 31 grams of protein.
The Power Wrap at 500 calories with 37 grams of protein is another one that feels flexible. You get something that reads like a real wrap… but the numbers actually work.
Watch the Hashes
Here’s the thing about the hashes at First Watch… they’re delicious. Genuinely delicious.
But they’re also not “cheap” in the calorie department. The Farmhouse Hash and Market Hash are both sitting around 1,200 to 1,250 calories. That’s more than most full restaurant meals.
And that’s not a reason to never order them. It’s a reason to decide in advance whether today is a hash day and build your day around it. Or go with the simple fix for this and ask for them to bring a to go container out with the meal so that you can place half of that dish into the container for later. 
The Bowl Situation
First Watch has some serious bowls. And I like that. I really like me a filling bowl full of food. And bowls can be really solid if you know what you’re looking at. But also sneaky on the high calorie side too.
The Power Breakfast Bowl is coming in at 860 calories with only 33 grams of protein.
And the A.M. Superfoods Bowl is sitting at 900 calories with only 22 grams of protein.
They’re both packed with good stuff… but it’s really more of an extras leaning bowl than a protein-leaning one. If you love it… build your day around it. Just know what you’re spending.
Pancakes and Sweet Items
The sweet side at First Watch is actually pretty reasonable when considering what you are getting.
The Multigrain Pancake at 670 calories is actually one of the more moderate pancake options I’ve seen.
But the Lemon Ricotta Pancakes at 1,250 calories? That’s definitely an all-in commitment for that meal. AND ONE OF MY FAVORITES!!!
But… if you really just want pancakes… the Multigrain are the best option with maybe some turkey sausage on the side to help balance the carbs to protein.
SKIP OR LIMIT THESE
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Lemon Ricotta Pancakes | 1,250 | 23 | 170 | 53 |
| Barbacoa Chilaquiles Breakfast Bowl | 1,290 | 52 | 91 | 79 |
| Farmhouse Hash | 1,250 | 37 | 92 | 80 |
| Market Hash | 1,180 | 33 | 87 | 74 |
| Chickichanga | 1,150 | 38 | 81 | 73 |
| Bacado Omelet | 1,140 | 45 | 53 | 81 |
| Chile Chorizo Omelet | 1,130 | 45 | 56 | 79 |
| The Works Omelet | 1,120 | 48 | 50 | 78 |
LEAN INTO THESE
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Healthy Turkey | 480 | 49 | 47 | 12 |
| Tri-Athlete | 450 | 31 | 67 | 8 |
| Power Wrap | 500 | 37 | 63 | 11 |
| Pesto Chicken Power Bowl | 650 | 31 | 52 | 38 |
| Avocado Toast | 580 | 24 | 38 | 39 |
| Classic Benedict | 660 | 42 | 42 | 35 |
| Power Breakfast Bowl | 860 | 33 | 42 | 63 |
| BLT Benedict | 640 | 24 | 42 | 42 |
| Multigrain Pancake | 670 | 10 | 92 | 29 |
Think of this as macro Tetris.
You’re not saying no… you’re just arranging the pieces in a way that fits your 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 late or your usual order isn’t available that day 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… letting your taste buds roam a little while still taking into account what it means for your body.
Wrapping It Up
Eating at First Watch doesn’t have to derail your progress… no place will really derail you. It is all in how you make it work for you! With a little planning… and maybe your own Pick 3… you can make nearly any stop work for your goals.
The Healthy Turkey alone is one of my favorite macro finds in this entire restaurant series… 49 grams of protein for 480 calories is genuinely hard to beat.
But again… any place can work. And you don’t have to be perfect. You do have to be intentional though. You can enjoy your favorites or try some seasonal goodies. Just be aware of how to eat for you, your body and your goals… and the needed value of the moment out itself.
With Love, Coach Nik
