Eating out / Burgers & American / BJ's Restaurant & Brewhouse

What I'd Order at BJ's Restaurant & Brewhouse to Lose Weight

I steer around the deep dish and the fries, and I use the lighter entree section, which is where the protein lives.

John Schaefer, fat loss coach for 27 years · Updated October 2026

What do I order?

Tell me where you're eating and your goal weight. I'll tell you exactly what to get, with the calories and protein.

Want me to email you your numbers? Your calories, protein, carbs and fats for your goal weight, plus this page so you have it at the table.

Answers are estimates from published nutrition data, not medical advice.

My BJ's Restaurant & Brewhouse orders

Lemon Herb Chicken & Asparagus Zucchini Noodles

Lunch style

640calories50gprotein

For a 150 lb goal: 36% of your calories and 48% of your protein for the day.

Lemon Thyme Chicken

Carb meal

As served, chicken first, sides last

630calories60gprotein

For a 150 lb goal: 35% of your calories and 57% of your protein for the day.

Grilled Chicken Antipasto Salad

Lunch style

How I order it, the calories and the protein are in the Eating Out Playbook, along with 59 other chains and 25 kinds of restaurants.

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The rule at BJ's Restaurant & Brewhouse: the lunch style order is built on protein, fat and fiber. The carb meal is the one you have when this is your dinner, or the one meal of the day you're spending your carbs on.

Skip these at BJ's Restaurant & Brewhouse

Classic Prime Rib Dip with French Fries1,640 cal
Deep Dish Ziti1,400 cal

Numbers from BJ's Restaurant & Brewhouse's published nutrition data via fastfoodnutrition.org. Menus change, so check before you order.

How I fit any restaurant into the day

Protein firstEat the protein, then the vegetables and fats, then the carbs. You're satisfied before the bread matters.

One carb meal a dayBread, rice, pasta, potatoes, fries. Keep the big carb hit to one meal. On a night out, that's dinner.

Zoom out to the weekFat loss runs on your weekly average. One dinner out is easy to absorb when the rest of the week is steady.

The Eating Out Playbook

Every restaurant you go to, already figured out.

60 chains and 25 kinds of restaurants, including BJ's Restaurant & Brewhouse. Search the place you're going, pick an order, and see how it fits your goal weight before you sit down. Works on your phone, $7 one time.

Get the Playbook Free: my numbers

Quick answers

What is the best high protein order at BJ's Restaurant & Brewhouse?

Lemon Herb Chicken & Asparagus Zucchini Noodles: . It comes to about 640 calories and 50g of protein.

How many calories should I eat at BJ's Restaurant & Brewhouse to lose weight?

It depends on your goal weight. I use goal weight x 12 for daily calories, so a 150 lb goal is 1,800 calories a day and a lunch around 500 to 800 of them. The lemon herb chicken & asparagus zucchini noodles is 36% of that day with 48% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at BJ's Restaurant & Brewhouse if I'm trying to lose weight?

The ones that stack calories with little protein: Classic Prime Rib Dip with French Fries (1,640 calories), Deep Dish Ziti (1,400 calories).

Can I eat BJ's Restaurant & Brewhouse and still lose fat?

Yes. I've never told a client to stop eating out. Build the order around protein, keep the carbs for one meal a day, and BJ's Restaurant & Brewhouse fits fine. I steer around the deep dish and the fries, and I use the lighter entree section, which is where the protein lives.