First Watch

Nutrition last verified: 2026-03-09Estimates: NoConfidence: VerifiedSource

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Use curated picks, or build your own meal from menu items.

Top suggested meals for Under 600

Curated shortlist first, then full list below.

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Healthy Turkey

Caution

Protein

49g

Calories

480

12g fat

4g fiber

49g protein in 480 cal — one of the best GLP-1 ratios around

How to order: Order the Healthy Turkey with water, coffee, or unsweetened tea. It is one of the leanest high-protein sandwiches on the official menu.

high-proteinunder-600protein-dense

Power Wrap

Caution

Protein

37g

Calories

500

11g fat

5g fiber

37g protein in 500 cal — one of the best GLP-1 ratios around

How to order: Choose the Power Wrap when you want a straightforward protein-forward brunch option without the richer breakfast sides.

high-proteinunder-600protein-dense

Smoked Salmon Benedict

Caution

Protein

32g

Calories

570

29g fat

5g fiber

32g protein keeps you full between doses

How to order: Choose the Smoked Salmon Benedict when you want a more substantial breakfast but still want a better protein balance than pancakes or waffles.

protein-forwardunder-600protein-dense

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See curated picks for specific goals or symptoms.

Under 600 Low Fat High Protein Low Sugar Small Portion Reflux Safe Constipation Friendly Drive-Thru Fast Ozempic / Wegovy Zepbound / Mounjaro

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Proceed with caution

Useful in a pinch, but likely higher in sugar, fat, or sodium.

Healthy Turkey

Caution

Protein

49g

Calories

480

12g fat

4g fiber

49g protein in 480 cal — one of the best GLP-1 ratios around

How to order: Order the Healthy Turkey with water, coffee, or unsweetened tea. It is one of the leanest high-protein sandwiches on the official menu.

high-proteinunder-600protein-dense

Power Wrap

Caution

Protein

37g

Calories

500

11g fat

5g fiber

37g protein in 500 cal — one of the best GLP-1 ratios around

How to order: Choose the Power Wrap when you want a straightforward protein-forward brunch option without the richer breakfast sides.

high-proteinunder-600protein-dense

Smoked Salmon Benedict

Caution

Protein

32g

Calories

570

29g fat

5g fiber

32g protein keeps you full between doses

How to order: Choose the Smoked Salmon Benedict when you want a more substantial breakfast but still want a better protein balance than pancakes or waffles.

protein-forwardunder-600protein-dense

Tri-Athlete

Caution

Protein

31g

Calories

450

8g fat

7g fiber

31g protein keeps you full between doses

How to order: Pick the Tri-Athlete for a lighter breakfast plate with eggs, toast, fruit, and a side of protein from the official menu.

under-600higher-fiberprotein-dense

Avocado Toast

Caution

Protein

24g

Calories

580

39g fat

14g fiber

14g fiber supports GI regularity — a common concern on GLP-1 meds

How to order: Get the Avocado Toast if you want a fiber-heavy breakfast and keep the drink unsweetened to avoid pushing sugar higher.

under-600higher-fibervegetarian