High Protein- 1xPower Wrap
Meal total
500Calories37gProtein63gCarbs11gFatFirst Watch Nutrition Facts & Menu
Explore the First Watch menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.
Menu data updated Sources & update dates
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. Select any meal to add it to your order, or try the meal generator above for your own numbers.
Lower-calorie, high-protein
Lean First Watch orders that stay light on calories without skimping on protein.
High ProteinHigh Protein- 1xHealthy Turkey
Meal total
480Calories49gProtein47gCarbs12gFatBalanced meals
Everyday First Watch orders around a moderate calorie and protein target.
High Protein- 1xTwo Cage-Free Eggs190Calories13gProtein1gCarbs15gFat
- 1xPower Wrap500Calories37gProtein63gCarbs11gFat
Meal total
690Calories50gProtein64gCarbs26gFatHigh Protein- 1xTurkey Sausage Links220Calories18gProtein0gCarbs16gFat
- 1xHealthy Turkey480Calories49gProtein47gCarbs12gFat
Meal total
700Calories67gProtein47gCarbs28gFatBigger, high-protein meals
Heartier First Watch orders for a big appetite or a training day.
High Protein- 1xMonterey Club Sandwich (Half)500Calories25gProtein34gCarbs30gFat
- 1xPower Wrap500Calories37gProtein63gCarbs11gFat
Meal total
1000Calories62gProtein97gCarbs41gFatHigh Protein- 2xPower Wrap
Meal total
1000Calories74gProtein126gCarbs22gFatFirst Watch nutrition highlights
Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.
Highest-protein picks
Lightest options
Sources & data updates
- Menu data updated
- Nutrition highlights refreshed
- Meal ideas refreshed
The interactive menu can be newer than the saved nutrition highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.
References recorded for the First Watch menu
Publishers are identified in the links. References may include restaurant publications and third-party sources.
Nutrition can vary by location, portion, and preparation. Check directly with First Watch for current ingredients and allergen information.
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
Take your First Watch order further 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.