First Watch calorie calculator: build a plate under your cap
Set a calorie cap from 200 to 1,500 and build a First Watch plate from 41 dishes, each counted with the choices it comes with (41 come with an optional side), using First Watch's own published figures, rounded to whole calories and grams. The lightest plate is the Tri-Athlete at 450 calories with its lightest choices. The most protein in a complete meal under 800 is 77 g.
Source: First Watch nutrition guide (official) · Data refreshed
- 41 plates
- 450 cal lightest plate
- 77g protein in a meal under 800
- 200–1,500 cal cap range
As of October 2026, 41 First Watch dishes can go into a built plate, and the most protein in a complete First Watch meal under 800 calories is 77 g (A Healthy Turkey, plus a smoked ham, and a small Reduced-Fat Milk).
Build your First Watch plate
Pick a cap, choose what matters, then add, swap or remove a dish, a side or a sauce; a plate keeps the choices it comes with, and the total, the macros and the words to tell your server update as you go.
First Watch meals under 800 calories
Starting points for the builder: one plate with a pick for each of its choices and at most one drink, the best under the cap for each goal, as the MinMax app builds it.
Most protein
- Healthy Turkey480 cal · 49g
- Smoked Ham Included side160 cal · 20g
- Reduced-Fat Milk (Small)120 cal · 8g
760 of 800 cal · 77 g protein
What to tell your server: “A Healthy Turkey, plus a smoked ham, and a small Reduced-Fat Milk.”
Get it at the nearest First Watch →Most filling
- Healthy Turkey480 cal · 49g
- Smoked Ham Included side160 cal · 20g
- Reduced-Fat Milk (Small)120 cal · 8g
760 of 800 cal · 77 g protein
What to tell your server: “A Healthy Turkey, plus a smoked ham, and a small Reduced-Fat Milk.”
Get it at the nearest First Watch →Lightest
- Tri-Athlete450 cal · 31g
- Coke Zero0 cal · 0g
450 of 800 cal · 31 g protein
What to tell your server: “A Tri-Athlete, nothing else, and a Coke Zero.”
Get it at the nearest First Watch →The 20 lightest First Watch plates
Each dish alone and with its lightest choices, the plates the builder starts from at a tight cap. Every First Watch row is on the First Watch calories page and in /data/first-watch.json.
| Dish | Comes with | Dish alone | With its lightest choices |
|---|---|---|---|
| Tri-Athlete | an optional side | 450 | 450 |
| Healthy Turkey | an optional side | 480 | 480 |
| Power Wrap | an optional side | 500 | 500 |
| Smoked Salmon Benedict | an optional side | 570 | 570 |
| Avocado Toast | an optional side | 580 | 580 |
| Belgian Waffle with Regular Syrup | an optional side | 590 | 590 |
| BLT Benedict | an optional side | 640 | 640 |
| Pesto Chicken Power Bowl | an optional side | 650 | 650 |
| Classic Benedict | an optional side | 660 | 660 |
| Multigrain Pancake with Regular Syrup | an optional side | 670 | 670 |
| Market Veggie with Lemon-Dressed Greens | an optional side | 700 | 700 |
| Smoked Salmon and Roasted Vegetable Frittata | an optional side | 710 | 710 |
| French Toast with Regular Syrup | an optional side | 740 | 740 |
| Frittata Rustica | an optional side | 760 | 760 |
| Chicken Avocado Chop Salad | an optional side | 770 | 770 |
| The Godfather Breakfast Bowl (limited time) | an optional side | 780 | 780 |
| Veggie Burger with Lemon-Dressed Greens | an optional side | 800 | 800 |
| Cobb Salad | an optional side | 820 | 820 |
| Floridian French Toast with Regular Syrup | an optional side | 820 | 820 |
| Power Breakfast Bowl | an optional side | 860 | 860 |
Eat at First Watch without blowing your cap
MinMax finds the best First Watch meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at First Watch
- First Watch calories & nutrition (123 items listed)
- First Watch under 800 calories (17 plates)
- First Watch under 1,000 calories (28 plates)
- First Watch under 1,200 calories (38 plates)