GLP-1 friendly fast food / First Watch
First Watch · GLP-1 friendly
GLP-1 friendly meals at First Watch.
Smaller appetite on a GLP-1? These are the First Watch meals that fit a reduced-portion, protein-first pattern: at least 20g protein, 500 calories or under, ranked gentlest (lowest fat) first. The top pick is the Tri-Athlete Omelet & Diet Coke — 31g protein, 450 calories, 8g fat. All from the brand's official nutrition data, not AI guesses.
General nutrition information, not medical advice — follow your clinician's guidance on eating with GLP-1 medications.
Gentlest first
Every GLP-1 friendly First Watch pick, lowest fat first
| # | Meal | Fat | Protein | Calories |
|---|---|---|---|---|
| 1 | Tri-Athlete Omelet & Diet Coke Cage-free egg-white omelet with house-roasted crimini mushrooms, onions, tomatoes & green chiles, pico de gallo, whole-grain toast & fresh fruit — First Watch's signature lighter plate — plus a Diet Coke | 8g | 31g | 450 |
| 2 | Power Wrap & Diet Coke Cage-free egg whites, all-natural turkey, spinach, house-roasted crimini mushrooms, mozzarella in a sun-dried tomato-basil tortilla — lowest-fat full wrap on the menu — plus a Diet Coke | 11g | 37g | 500 |
| 3 | Healthy Turkey Omelet Cage-free egg-white omelet with turkey, house-roasted onions, tomatoes, spinach, feta; served with sliced tomatoes & whole-grain artisan toast | 12g | 49g | 480 |
| 4 | Two Eggs & Chicken Apple Sausage Patties Two cage-free scrambled eggs + two chicken & apple sausage patties — a clean, lightly sweet keto morning plate, no bread (macros summed from First Watch à-la-carte sides) | 30g | 31g | 400 |
| 5 | Two Eggs & Hardwood Smoked Bacon Two cage-free scrambled eggs + two strips hardwood-smoked bacon — classic keto breakfast, no bread, no potatoes (macros summed from First Watch à-la-carte sides) | 32g | 20g | 380 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
Want the full macro breakdown — carbs, fat and allergens — for every First Watch meal? See the full First Watch menu → · Highest-protein First Watch meals → · All chains ranked →
“Great app that comes in handy while dieting. I don't have to think about what to order, any pick from the app will keep me within my calories.”
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Protein first at First Watch.
MacroBite has a built-in GLP-1 friendly category — smaller, protein-first picks scored against the calories and protein you have left today.
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