What should I order at First Watch on GLP-1?

The best orders at First Watch on Ozempic, Wegovy, Mounjaro, or Zepbound are: Quinoa Power Bowl, Turkey Sausage & Egg Omelet, no toast, no potatoes, Farmhouse Hash, no potatoes substitute egg whites. These are high in protein (30g+) which protects muscle while you lose weight.

All restaurants

First Watch

Moderate36 orders

Quickest order

Power Wrap

37gprotein

5gfiber

500cal

11gfat

63gcarbs

High ProteinHigh Fiber

First Watch is workable. Egg-based dishes with turkey sausage and veggies are the highest-protein options, and the Quinoa Power Bowl is a strong low-carb anchor. The menu leans toward breakfast staples with toast and potatoes, so a simple substitution goes a long way.

Badge guide

High ProteinHigh Fiber= GLP-1 gold standard

High Protein

30g+ protein — the #1 priority on GLP-1. Protects muscle while you lose weight.

High Fiber

5g+ fiber — keeps digestion moving, which slows down on GLP-1.

Low Appetite

Smaller portions for when you have no appetite. Every bite counts.

What to Order

Quinoa Power Bowl

32gprotein

6gfiber

460cal

18gfat

42gcarbs

High ProteinHigh Fiber

Tri-Athlete®

31gprotein

7gfiber

450cal

8gfat

67gcarbs

High ProteinHigh Fiber

Power Wrap

37gprotein

5gfiber

500cal

11gfat

63gcarbs

High ProteinHigh Fiber

Turkey Sausage & Egg Omelet, no toast, no potatoes

3-Egg Omelet, turkey sausage, cheese, peppers, no toast, no potatoes, substitute fresh fruit

36gprotein

1gfiber

440cal

28gfat

8gcarbs

High Protein

Toast and potatoes come standard; substituting fresh fruit cuts about 200 calories and 40g carbs.

Farmhouse Hash, no potatoes substitute egg whites

Farmhouse Hash, substitute egg whites for regular eggs, no potatoes

30gprotein

2gfiber

380cal

20gfat

10gcarbs

High Protein

Healthy Turkey

49gprotein

4gfiber

480cal

12gfat

47gcarbs

High Protein

Classic Benedict

42gprotein

4gfiber

660cal

35gfat

42gcarbs

High Protein

Avocado Toast

24gprotein

14gfiber

580cal

39gfat

38gcarbs

High Fiber

Smoked Salmon Benedict

32gprotein

5gfiber

570cal

29gfat

43gcarbs

High Fiber

BLT Benedict

24gprotein

6gfiber

640cal

42gfat

42gcarbs

High Fiber

Pesto Chicken Power Bowl

31gprotein

7gfiber

650cal

38gfat

52gcarbs

High Fiber

Market Veggie

23gprotein

11gfiber

700cal

43gfat

57gcarbs

High Fiber

½ A.M. Superfoods Bowl

A.M. Superfoods Bowl

11gprotein

9gfiber

450cal

26gfat

48gcarbs

High Fiber

Macros shown for half portion.

½ Steel-Cut Oatmeal

Steel-Cut Oatmeal

10gprotein

6gfiber

498cal

18gfat

78gcarbs

High Fiber

Macros shown for half portion.

½ Farm Stand Breakfast Tacos

Farm Stand Breakfast Tacos

26gprotein

7gfiber

500cal

27gfat

35gcarbs

High Fiber

Macros shown for half portion.

½ Baja Turkey Burger

Baja Turkey Burger

23gprotein

5gfiber

450cal

28gfat

30gcarbs

High Fiber

Macros shown for half portion.

½ Veggie Burger

Veggie Burger

14gprotein

7gfiber

400cal

20gfat

43gcarbs

High Fiber

Macros shown for half portion.

½ Sweet Honey Pecan Salad

Sweet Honey Pecan Salad

17gprotein

7gfiber

490cal

28gfat

46gcarbs

High Fiber

Macros shown for half portion.

½ Kale & Berry Salad

Kale & Berry Salad

15gprotein

6gfiber

470cal

33gfat

32gcarbs

High Fiber

Macros shown for half portion.

½ Cobb Salad

Cobb Salad

16gprotein

6gfiber

410cal

30gfat

22gcarbs

High Fiber

Macros shown for half portion.

½ Chicken Avocado Chop Salad

Chicken Avocado Chop Salad

14gprotein

5gfiber

385cal

23gfat

34gcarbs

High Fiber

Macros shown for half portion.

Kids Granola Bowl

Kids Granola Bowl (kids menu)

19gprotein

7gfiber

520cal

13gfat

81gcarbs

High Fiber

Low Appetite

Smaller portions for when you can barely eat. Every bite counts.

Smoked Ham

Smoked Ham (side)

20gprotein

160cal

6gfat

3gcarbs

High ProteinLow Appetite

Chicken Apple Sausage

Chicken Apple Sausage (side)

16gprotein

180cal

12gfat

4gcarbs

High ProteinLow Appetite

Two Cage-Free Eggs

Two Cage-Free Eggs (side)

13gprotein

190cal

15gfat

1gcarbs

High ProteinLow Appetite

Turkey Sausage

Turkey Sausage (side)

18gprotein

220cal

16gfat

0gcarbs

High ProteinLow Appetite

Kids Steel-Cut Oatmeal

Kids Steel-Cut Oatmeal (kids menu)

14gprotein

6gfiber

300cal

9gfat

45gcarbs

Low AppetiteHigh Fiber

Italian Wedding Soup, cup

4gprotein

100cal

4gfat

9gcarbs

Low Appetite

Italian Wedding Soup, bowl

5gprotein

1gfiber

130cal

5gfat

12gcarbs

Low Appetite

Chicken & Wild Rice Soup, cup

5gprotein

120cal

4gfat

17gcarbs

Low Appetite

Chicken & Wild Rice Soup, bowl

6gprotein

160cal

5gfat

22gcarbs

Low Appetite

Broccoli Cheddar Soup, cup

5gprotein

180cal

14gfat

8gcarbs

Low Appetite

Clam Chowder, cup

5gprotein

2gfiber

180cal

11gfat

16gcarbs

Low Appetite

Cheesy Grits

Cheesy Grits (side)

8gprotein

1gfiber

180cal

7gfat

22gcarbs

Low Appetite

Broccoli Cheddar Soup, bowl

6gprotein

240cal

19gfat

10gcarbs

Low Appetite

Million Dollar Bacon

Million Dollar Bacon (side)

7gprotein

250cal

15gfat

22gcarbs

Low Appetite

Tips

→Most dishes substitute potatoes for fresh fruit with no issue; mention it when you order.

→The Quinoa Power Bowl comes as-is without modifications needed.

→Adding turkey sausage to any egg dish adds 10 to 12g protein for a small calorie cost.

→Water and black coffee are the right drinks here.

→Water and diet sodas are both zero-calorie and work well here.

New to GLP-1?

In your first few months, the Quinoa Power Bowl is the simplest order. It comes fully assembled, no modifications needed, and the fiber and protein together make it easy to stay comfortable.