First watch menu nutrition
The First Watch menu nutrition info is essential for anyone watching their diet. From low calorie options to high protein meals, we’ve covered it all in one place. When you’re following a weight loss plan,trying to eat clean, this guide will help you make smarter food choices. We’ll break down the calories, carbs, protein, and fat for popular First Watch menu items so you know exactly what you’re getting before you order.Let’s dive into the healthiest options,items to avoid, and tips for a balanced First Watch meal.
Seasonal Items Nutrition
First Watch menu nutrition details aren’t just for the regular dishes—seasonal items matter too. From festive cinnamon rolls to fresh fruit creations, these limited-time offerings bring variety to your plate. But are they healthy?
In this section, we break down the nutrition facts of First Watch seasonal items, so you can enjoy the flavors of the season while staying mindful of calories, sugar, and fat content.
| Menu Item | Calories | From Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Chol. (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Double Crunch Breakfast Tacos | 1120 | 610 | 69 | 29 | 0 | 625 | 2350 | 73 | 10 | 20 | 0 | 50 |
| Steak and Eggs Hash | 1100 | 620 | 70 | 25 | 0 | 520 | 3280 | 64 | 6 | 5 | 0 | 49 |
| Cinnamon Chip Pancake Breakfast | 1540 | 730 | 82 | 48 | 0 | 580 | 1510 | 168 | 2 | 131 | 114 | 34 |
| Stay Golden Cinnamon Roll | 740 | 250 | 28 | 12 | 0 | 25 | 1130 | 112 | 3 | 65 | 64 | 11 |
| Red Medicine | 200 | 0 | 0 | 0 | 0 | 0 | 15 | 52 | 0 | 50 | 21 | 0 |
| Million Dollar Bacon | 250 | 130 | 15 | 5 | 0 | 30 | 380 | 22 | 0 | 21 | 20 | 7 |
Juice Bar Nutrition
First Watch isn’t just about hearty breakfast it also offers a refreshing juice bar with a variety of fresh squeezed options. When looking at the First Watch menu nutrition,it’s important not to overlook the juices.
While juices may seem like a healthy choice, some blends can be high in natural sugars and calories.That’s why we’ve included a full juice bar nutrition breakdown to help you choose the healthiest, low-calorie options.
| Menu Item | Calories | From Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Chol. (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Morning Meditation Fresh Juice | 140 | 0 | 0 | 0 | 0 | 0 | 20 | 36 | 0 | 30 | 20 | 1 |
| Kale Tonic Fresh Juice | 130 | 0 | 0 | 0 | 0 | 0 | 30 | 32 | 2 | 20 | 0 | 4 |
| Purple Haze | 230 | 0 | 0 | 0 | 0 | 0 | 10 | 61 | 1 | 54 | 53 | 0 |
Iced Coffee Nutrition
Iced Coffee Nutrition is important for anyone of their daily calorie and sugar intake.An iced coffee can range from 5 to 200 calories on how it’s made plain black iced coffee has almost zero fat and sugar,while flavored or sweetened versions may contain added sugars, cream, and higher calories. Understanding iced coffee nutrition helps you make smarter choices,especially if you’re watching your weight or sugar level.
| Menu Item | Calories | From Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Chol. (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Mint Mocha Iced Coffee | 350 | 100 | 12 | 10 | 0 | 15 | 380 | 55 | 2 | 50 | 38 | 8 |
| Honey Caramel Crunch Iced Coffee | 430 | 110 | 12 | 10 | 0 | 20 | 530 | 74 | 0 | 70 | 57 | 8 |
| Iced Coffee | 180 | 25 | 3 | 2 | 0 | 15 | 125 | 30 | 0 | 28 | 14 | 9 |
| Cold Brew Coffee | 15 | 0 | 0 | 0 | 0 | 0 | 10 | 3 | 0 | 0 | 0 | 1 |
First Watch Cocktails Nutrition Menu
First Watch Cocktails Nutrition Menu offers a refreshing mix of flavors,but it’s important to know what you’re sipping.From the fruity Vodka Kale Tonic to the bold Morning Glory, each cocktail comes with its own calorie and sugar count. Most drinks range between 150–300 calories, depending on ingredients like fresh juice, syrups, and alcohol content.
| Menu Item | Calories | From Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Chol. (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Spiked Watermelon Wake Up | 200 | 0 | 0 | 0 | 0 | 0 | 5 | 19 | 0 | 15 | 2 | 1 |
| Million Dollar Bloody Mary | 220 | 35 | 4 | 2 | 0 | 5 | 860 | 11 | 0 | 7 | 5 | 4 |
| Mimosa | 260 | 0 | 0 | 0 | 0 | 0 | 0 | 38 | 0 | 29 | 12 | 1 |
| Spiked Lavender Lemonade | 250 | 0 | 0 | 0 | 0 | 0 | 32 | 0 | 0 | 28 | 27 | 0 |
| Pomegranate Sunrise | 340 | 0 | 0 | 0 | 0 | 0 | 37 | 0 | 0 | 31 | 22 | 0 |
| Cinnamon Toast Cereal Milk | 230 | 10 | 1 | 0 | 0 | 20 | 37 | 0 | 0 | 33 | 32 | 0 |
| Blackberry Bramble Sangria | 500 | 0 | 0 | 0 | 0 | 20 | 52 | 0 | 0 | 0 | 0 | 0 |
First Watch Classic Favorites Nutrition Menu
The First Watch Classic Favorites Nutrition Menu features hearty and wholesome breakfast dishes loved by many. These menu items include customer favorites like The Traditional, Tri-Fecta,and Farmhouse Hash.With a range of calories, protein, and carbs,the Classic Favorites menu offers both indulgent and balanced choices.
| Menu Item | Calories | From Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Chol. (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Mint Mocha Iced Coffee | 350 | 100 | 12 | 10 | 0 | 15 | 380 | 55 | 2 | 50 | 38 | 8 |
| Honey Caramel Crunch Iced Coffee | 430 | 110 | 12 | 10 | 0 | 20 | 530 | 74 | 0 | 70 | 57 | 8 |
| Iced Coffee | 180 | 25 | 3 | 2 | 0 | 15 | 125 | 30 | 0 | 28 | 14 | 9 |
| Cold Brew Coffee | 15 | 0 | 0 | 0 | 0 | 0 | 10 | 3 | 0 | 0 | 0 | 1 |
First Watch Healthier Side Nutrition Menu
If you’re looking to start your day on a lighter note, the First Watch menu has a dedicated Healthier Side section that’s perfect for clean and mindful eating.From avocado toast to steel-cut oatmeal, each dish balances taste with nutrition.
What makes the First Watch menu nutrition stand out is its transparency calorie counts, protein, and other nutritional details are easy to find, helping you make smarter breakfast choices without sacrificing flavor.
| Nutritional Info | Avocado Toast | Healthy Turkey | A.M. Superfoods Bowl | Sunrise Granola Bowl | Steel-Cut Oatmeal | Tri-Athlete | Power Wrap |
|---|---|---|---|---|---|---|---|
| Calories (cal) | 640 | 540 | 960 | 930 | 990 | 510 | 500 |
| Calories from Fat | 370 | 125 | 470 | 310 | 310 | 85 | 100 |
| Fat (g) | 41 | 14 | 54 | 35 | 35 | 10 | 11 |
| Saturated Fat (g) | 9 | 5 | 23 | 6 | 6 | 1 | 3 |
| Trans Fat (g) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Cholesterol (mg) | 425 | 50 | 0 | 90 | 82 | 0 | 25 |
| Sodium (mg) | 1330 | 1630 | 1125 | 460 | 405 | 890 | 950 |
| Carbs (g) | 47 | 56 | 104 | 123 | 155 | 77 | 63 |
| Fiber (g) | 15 | 5 | 19 | 6 | 11 | 8 | 5 |
| Sugars (g) | 8 | 25 | 49 | 78 | 73 | 42 | 19 |
| Added Sugars (g) | 5 | 20 | 32 | 49 | 57 | 20 | 0 |
| Protein (g) | 23 | 48 | 21 | 29 | 20 | 30 | 37 |
First Watch Egg-sclusives Nutrition Menu
The Egg-sclusives section on the First Watch menu features bold, protein-packed breakfasts like Chickichanga, Farmhouse Hash, and Eggs Benedict perfect for a satisfying start to your day.
Each dish is part of the detailed First Watch menu nutrition, helping health-conscious diners enjoy great taste while keeping track of calories and nutrients.
| Menu Item | Calories | From Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Chol. (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Bacado Omelet | 1200 | 730 | 83 | 29 | 0 | 835 | 1325 | 62 | 11 | 27 | 20 | 44 |
| Ham and Gruyere Omelet | 1050 | 580 | 66 | 24 | 0 | 855 | 1615 | 56 | 7 | 26 | 22 | 52 |
| Chile Chorizo Omelet | 1190 | 710 | 81 | 29 | 0 | 835 | 1485 | 65 | 12 | 28 | 21 | 44 |
| Morning Market Veg Omelet | 950 | 520 | 59 | 20 | 0 | 795 | 1115 | 61 | 7 | 26 | 20 | 37 |
| Inspired Italian Omelet | 1240 | 740 | 85 | 29 | 0 | 850 | 2315 | 60 | 7 | 27 | 21 | 51 |
| The Works Omelet | 1180 | 700 | 80 | 30 | 0 | 855 | 1505 | 59 | 7 | 27 | 20 | 47 |
| Frittata Rustica | 730 | 420 | 48 | 17 | 0 | 810 | 1225 | 34 | 5 | 5 | 0 | 42 |
| Smoked Salmon & Roasted Veg Frittata | 680 | 380 | 43 | 16 | 0 | 810 | 1405 | 30 | 4 | 5 | 0 | 40 |
Omelets & Frittatas Nutrition
The Omelets & Frittatas section of the First Watch menu is perfect for those who love a wholesome, protein rich breakfast. You prefer the Bacado Omelet, the Works, or the rustic Frittata, each dish delivers both flavor and fuel.
These egg based meals come with complete nutritional details from calories and protein to healthy fats making it easy to choose what fits your diet without giving up on taste.
| Menu Item | Calories | From Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Chol. (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Bacado Omelet | 1200 | 730 | 83 | 29 | 0 | 835 | 1325 | 62 | 11 | 27 | 20 | 44 |
| Ham and Gruyere Omelet | 1050 | 580 | 66 | 24 | 0 | 855 | 1615 | 56 | 7 | 26 | 22 | 52 |
| Chile Chorizo Omelet | 1190 | 710 | 81 | 29 | 0 | 835 | 1485 | 65 | 12 | 28 | 21 | 44 |
| Morning Market Veg Omelet | 950 | 520 | 59 | 20 | 0 | 795 | 1115 | 61 | 7 | 26 | 20 | 37 |
| Inspired Italian Omelet | 1240 | 740 | 85 | 29 | 0 | 850 | 2315 | 60 | 7 | 27 | 21 | 51 |
| The Works Omelet | 1180 | 700 | 80 | 30 | 0 | 855 | 1505 | 59 | 7 | 27 | 20 | 47 |
| Frittata Rustica | 730 | 420 | 48 | 17 | 0 | 810 | 1225 | 34 | 5 | 5 | 0 | 42 |
| Smoked Salmon & Roasted Veg Frittata | 680 | 380 | 43 | 16 | 0 | 810 | 1405 | 30 | 4 | 5 | 0 | 40 |
Griddle Nutrition
The Griddle section of the First Watch menu is all about sweet breakfast comfort from fluffy pancakes to crispy Belgian waffles and classic French toast.
Even with these indulgent choices, the First Watch menu nutrition keeps it transparent by listing calories, sugar, and other nutritional details so you can enjoy your favorites with better awareness
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Multigrain Pancake | 670 | 260 | 29 | 12 | 0 | 130 | 860 | 92 | 2 | 55 | 52 | 10 |
| Two Multigrain Pancakes | 1120 | 450 | 50 | 21 | 0 | 260 | 1640 | 144 | 3 | 71 | 65 | 20 |
| Lemon Ricotta Pancakes | 1250 | 470 | 53 | 24 | 0 | 335 | 1630 | 170 | 5 | 92 | 80 | 23 |
| Belgian Waffle | 590 | 170 | 20 | 9 | 0 | 35 | 1000 | 96 | 2 | 55 | 54 | 2 |
| French Toast | 810 | 200 | 23 | 10 | 0 | 315 | 880 | 126 | 5 | 63 | 57 | 22 |
| Floridian French Toast | 880 | 140 | 15 | 7 | 0 | 315 | 820 | 166 | 11 | 85 | 57 | 24 |
Power Bowls Nutrition
The Power Bowls on the First Watch menu are perfect for those who want a healthy yet filling start to their day. With protein packed ingredients like quinoa, eggs, avocado,and fresh vegetables,these bowls are both energizing and nutrient rich.
First Watch menu nutrition,Power Bowls offer a balanced blend of fiber, healthy fats, and plant based goodness ideal for clean eating without compromising on flavor.
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Power Breakfast Quinoa Bowl | 860 | 550 | 63 | 15 | 0 | 470 | 1340 | 42 | 5 | 4 | 1 | 33 |
| Pesto Chicken Quinoa Bowl | 650 | 330 | 38 | 6 | 0 | 90 | 1350 | 52 | 7 | 3 | 0 | 31 |
Salads Nutrition
The Salads on the First Watch menu offers a fresh and nutritious variety of options for those looking to eat light.From the Superfood Kale Salad to the classic Chicken Avocado Chop, each bowl is packed with protein, fiber,and essential vitamins.
As part of the First Watch menu nutrition, these salads provide a great balance of taste and health with clear calorie, fat, and protein breakdowns to help you make smarter meal choices.
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Superfood Kale Salad | 910 | 470 | 53 | 10 | 0 | 65 | 1540 | 81 | 13 | 33 | 19 | 32 |
| Chicken Avocado Chop Salad | 880 | 500 | 56 | 10 | 0 | 70 | 1190 | 70 | 10 | 4 | 0 | 27 |
| Sweet Honey Pecan Salad | 950 | 470 | 53 | 11 | 0 | 85 | 1440 | 87 | 15 | 48 | 39 | 33 |
| Cobb Salad | 770 | 490 | 55 | 16 | 0 | 285 | 1590 | 40 | 12 | 10 | 0 | 31 |
Sandwiches Nutrition
The sandwiches on the First Watch menu aren’t just delicious they offer a wholesome mix of proteins, whole grains, and fresh ingredients that fuel your day.From warm melts to hearty clubs, there’s something for every appetite.
With the help of the First Watch menu nutrition breakdown,it’s easier than ever to choose a sandwich that fits your lifestyle whether you’re counting calories, boosting protein,or just craving a balanced meal.
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Monterey Club | 1090 | 570 | 65 | 17 | 0 | 125 | 2545 | 70 | 10 | 8 | 0 | 49 |
| BLTE | 1190 | 680 | 78 | 23 | 0 | 505 | 1525 | 76 | 15 | 18 | 10 | 44 |
| Baja Turkey Burger | 880 | 480 | 55 | 16 | 0 | 110 | 1185 | 58 | 10 | 11 | 4 | 46 |
| Market Veggie | 860 | 440 | 50 | 13 | 0 | 35 | 1285 | 74 | 14 | 16 | 10 | 24 |
| Roast Beef & Havarti | 1140 | 590 | 67 | 22 | 0 | 120 | 2865 | 73 | 6 | 13 | 5 | 46 |
| Ham and Gruyere Melt | 950 | 430 | 49 | 17 | 0 | 140 | 2605 | 82 | 7 | 14 | 9 | 47 |
| Veggie Burger | 770 | 330 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Soups Nutrition
The soups at First Watch offer light yet flavorful option for those who prefer something warm. With ingredients like garden vegetables herbs and slow simmered broths these bowls deliver both comfort and health.
Each soup option includes clear nutritional details so you can easily check the calories and sodium content before ordering making smarter eating simple without sacrificing taste.
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Chicken and Wild Rice Soup – Bowl | 160 | 45 | 5 | 2 | 0 | 25 | 750 | 22 | 0 | 2 | 1 | 6 |
| Chicken and Wild Rice Soup – Cup | 120 | 35 | 4 | 2 | 0 | 20 | 560 | 17 | 0 | 1 | 1 | 5 |
| Clam Chowder – Bowl | 240 | 130 | 14 | 8 | 0 | 50 | 980 | 22 | 2 | 2 | 0 | 7 |
| Clam Chowder – Cup | 180 | 90 | 11 | 6 | 0 | 40 | 730 | 16 | 2 | 2 | 0 | 5 |
| Broccoli Cheddar – Bowl | 240 | 170 | 19 | 11 | 1 | 60 | 990 | 10 | 0 | 4 | 1 | 6 |
| Broccoli Cheddar – Cup | 180 | 130 | 14 | 8 | 0 | 45 | 740 | 8 | 0 | 3 | 1 | 5 |
| Market Vegetable Soup – Bowl | 100 | 20 | 2 | 0 | 0 | 0 | 910 | 17 | 3 | 6 | 0 | 3 |
| Market Vegetable Soup – Cup | 80 | 15 | 2 | 0 | 0 | 0 | 680 | 13 | 2 | 5 | 0 | 2 |
| Italian Wedding Soup – Bowl | 130 | 40 | 5 | 2 | 0 | 10 | 1100 | 12 | 1 | 2 | 1 | 5 |
| Italian Wedding Soup – Cup | 100 | 30 | 4 | 2 | 0 | 10 | 830 | 9 | 0 | 1 | 1 | 4 |
| Crackers – Cup | 25 | 0 | 1 | 0 | 0 | 0 | 90 | 5 | 0 | 0 | 0 | 1 |
| Crackers – Bowl | 50 | 10 | 1 | 0 | 0 | 0 | 180 | 10 | 0 | 0 | 0 | 2 |
Sides Nutrition
The sides at First Watch may be small in size but they pack a lot of flavor and variety.From seasoned potatoes and fresh fruit to chicken sausage and toast, there’s a little something for every plate.
Each item in the sides nutrition section gives you quick access to important details like calories,fats, and sodium making it easier to mix and match your meal while keeping your goals in check.
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Million Dollar Bacon | 250 | 130 | 15 | 5 | 0 | 30 | 380 | 22 | 0 | 21 | 20 | 7 |
| Million Dollar Potatoes | 460 | 220 | 25 | 6 | 0 | 20 | 2150 | 49 | 4 | 6 | 3 | 7 |
| Bob’s Red Mill Buttered Grits | 180 | 80 | 9 | 3 | 0 | 0 | 790 | 21 | 1 | 0 | 0 | 2 |
| Bob’s Red Mill Cheesy Grits | 180 | 60 | 7 | 4 | 0 | 20 | 910 | 22 | 1 | 0 | 0 | 8 |
Beverage Nutrition
The beverages at First Watch range from Sunrise coffee to refreshing fresh squeezed juices like Morning Meditation and Kale Tonic. Whether you’re sipping on something sweet or starting your day with caffeine kick there’s something for every taste.
The beverage nutrition details make it easy to stay mindful showing you calories sugar content and ingredients so you can enjoy your drink.
| Menu Item | Calories (cal) | Calories from Fat | Fat (g) | Sat. Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugars (g) | Added Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Project Sunrise Coffee | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Iced Coffee | 180 | 25 | 3 | 2 | 0 | 15 | 125 | 30 | 0 | 28 | 14 | 9 |
| Cold Brew Coffee | 15 | 0 | 0 | 0 | 0 | 0 | 10 | 3 | 0 | 0 | 0 | 1 |
| Herbal Teas | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Fresh-Brewed Iced Tea (Unsweetened) | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 1 | 0 | 0 | 0 | 0 |
| Fresh-Brewed Iced Tea (Sweetened) | 60 | 0 | 0 | 0 | 0 | 0 | 10 | 15 | 0 | 14 | 14 | 0 |
| Fresh-Brewed Iced Tea (Blackberry) | 80 | 0 | 0 | 0 | 0 | 0 | 10 | 19 | 0 | 17 | 17 | 0 |
FAQs
Conclusion
When you are counting calories, looking for clean eating options,or just curious about what’s on your plate, the First Watch menu nutrition breakdown makes it easier to dine smart.From hearty classics and power bowls to lighter soups and fresh beverages, there’s something for every taste and lifestyle.
So next time you visit First Watch, you’ll know exactly what fits your goals without giving up the flavor you love.
