First Watch under 1,000 calories: 28 plates, ranked

Of the 41 dishes we track at First Watch, 28 come to 1,000 calories or less with the sides and choices they come with — 68%. The most protein in one plate under 1,000 is the Healthy Turkey, plus a smoked ham, 69 g for 640 calories, and it is the most filling of them by protein and fiber per calorie too. 13 dishes do not fit under 1,000.

Source: First Watch nutrition guide (official) · Data refreshed October 15, 2026

• 28 plates under 1,000
• 69g most protein in one plate
• 84g protein in a full meal
• 13 dishes over 1,000

As of October 2026, 28 of the 41 First Watch dishes we track come to 1,000 calories or less with the choices they come with, and the most protein in a complete First Watch meal under 1,000 is 84 g (A Healthy Turkey, plus a smoked ham, and a large Reduced-Fat Milk).

Three complete First Watch meals under 1,000 calories

Under 1,000, the most-protein meal is built on the Healthy Turkey (480 cal for the dish alone), which leaves 520 calories for the sides it comes with and a drink. One plate — a dish with a valid pick for each choice it comes with, never the same row twice — and at most one drink: the MinMax app's meal and the best under the cap, drink included. The lightest meal is unchanged from under 800; the others use the extra 200 calories.

Build your own First Watch plate under 1,000 calories → Swap a side or a sauce, add a dish, share the link.

Every First Watch plate under 1,000 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 1,000 — by grams of protein, then calories. The median plate under 1,000 is 925 calories. Figures as First Watch published them, rounded to whole numbers (how we check them).

What 1,000 calories buys at First Watch

Going from 800 to 1,000 calories adds 11 plates: Tri-Fecta with a Belgian Waffle, Whole Cage-Free Eggs, Bacon and Regular Syrup (940), Biscuits & Turkey Sausage Gravy with Eggs with Whole Cage-Free Eggs (950), Ham and Gruyere Melt with Lemon-Dressed Greens (970), A.M. Superfoods Bowl (980), Baja Turkey Burger with Lemon-Dressed Greens (980), Cobb Salad (980), Floridian French Toast with Regular Syrup (980) and Power Breakfast Bowl (980) and 3 more. The extra room also changes what 10 plates are counted with: Classic Benedict takes plus a smoked ham instead of plus a one cage-free egg, Frittata Rustica takes plus a smoked ham instead of nothing else and The Godfather Breakfast Bowl (limited time) takes plus a smoked ham instead of nothing else, and 7 more. Across the 28 plates on this page, the choices a dish comes with add as much as 160 calories. The heaviest plate that still fits is the Farm Stand Breakfast Tacos, nothing else at 1,000 calories, exactly at the cap.

What doesn't fit under 1,000

13 of 41 First Watch dishes are over 1,000 calories even with their lightest choices; the lightest of them, the Pumpkin Pancake Breakfast with Regular Syrup (limited time), misses by 50 calories at 1,050. With more room, see First Watch under 1,200. Tighter budget: First Watch under 800. Closest misses: Pumpkin Pancake Breakfast with Regular Syrup (limited time) (from 1,050), Elevated Egg Sandwich (from 1,060), BLTE with Lemon-Dressed Greens (from 1,070), Monterey Club with Lemon-Dressed Greens (from 1,070) and Barbacoa Breakfast Tacos (from 1,080).

More at First Watch

• First Watch calories & nutrition (123 items listed)
• First Watch under 800 calories (17 plates)
• First Watch under 1,200 calories (38 plates)
• First Watch calorie calculator (build a plate under your cap)

Under 1,000 calories at other chains

The same cap at 3 other sit-down chains, where a dish is also counted with its sides. The counter chains are ranked on fast food under 500 calories.

• P.F. Chang's under 1,000
• California Pizza Kitchen under 1,000
• Logan's Roadhouse under 1,000