How do I find a high-protein meal at First Watch?

Set your calorie and protein targets above and Simple Macros instantly builds combos from the First Watch menu that hit them. Bump up the protein target to surface the highest-protein orders.

What should I order at First Watch if I'm trying to lose weight?

Lower your calorie target and keep your protein target high. Simple Macros will find First Watch combos that keep you full on protein while staying inside your calorie budget.

How accurate are the First Watch nutrition numbers?

Combos are built from publicly available First Watch menu nutrition data. Numbers can vary by location and preparation, so always confirm with the restaurant for the most accurate values.

Can I include or exclude specific First Watch items?

Yes. Use the menu item filters to force an item into every combo or remove items you don't want, then we rebuild the matching combos around your choices.

First Watch Nutrition Facts & Menu

Real First Watch meal ideas that hit your macros, the chain's nutrition highlights, and everything you need to order with your calorie and protein targets in mind.

Macro-friendly First Watch meal ideas

Every order below is built from real First Watch menu items to land near a common calorie and protein target. Want combos for your own numbers? The Simple Macros app generates them instantly.

Lower-calorie, high-protein

Lean First Watch orders that stay light on calories without skimping on protein.

37gprotein500calOption 1

1 ×Power Wrap37g · 500

49gprotein480calOption 2

1 ×Healthy Turkey49g · 480

Bigger, high-protein meals

Heartier First Watch orders for a big appetite or a training day.

62gprotein1000calOption 1

1 ×Monterey Club Sandwich (Half)25g · 500
1 ×Power Wrap37g · 500

74gprotein1000calOption 2

2 ×Power Wrap74g · 1000

First Watch nutrition highlights

A quick look at where the protein and the lighter options are on the First Watch menu. See calories and protein for all 136 items in the app.

Highest-protein picks

Chipotle Steak and Queso Hash57g protein · 1470 cal
Barbacoa Chilaquiles Breakfast Bowl52g protein · 1290 cal
Farm Stand Breakfast Tacos52g protein · 1000 cal
Monterey Club Sandwich50g protein · 1070 cal
Barbacoa Breakfast Tacos49g protein · 1080 cal
Healthy Turkey49g protein · 480 cal

Lightest options

Kids Steel-Cut Oatmeal300 cal · 14g protein
Market Veggie Sandwich (Half)320 cal · 11g protein
Chicken Avocado Chop Salad (Half Salad with Dressing)330 cal · 12g protein
Cobb Salad (Half Salad with Dressing)350 cal · 14g protein
Kids Bacon & Egg400 cal · 15g protein
Ham & Gruyere Melt (Half)410 cal · 21g protein

Ordering First Watch with macros in mind

First Watch nutrition info, made useful. Instead of scrolling a long calorie chart, set the two numbers that actually matter for your day, a calorie target and a protein target, and Simple Macros builds real First Watch meal combos that hit them.

Every combo uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Adjust your targets, switch between breakfast and lunch or dinner, or include and exclude specific items to fine-tune what shows up.

Want the same thing at every restaurant near you? Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Build your own First Watch order in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates First Watch meals that fit them and lets you log them in seconds, at home or on the go.

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