What I'd Order at Bonefish Grill to Lose Weight

I go to the Wood-Fired Grill section, pick the fish or steak, and choose my side on purpose.

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 Bonefish Grill orders

Filet & Crab Cake

Lunch style

Wood-grilled pairing, as served

590calories59gprotein

For a 150 lb goal: 33% of your calories and 56% of your protein for the day.

Atlantic Salmon with rice and vegetables

Carb meal

Regular salmon (380) plus jasmine rice (200) plus seasonal vegetables (100), salmon first

680calories52gprotein

For a 150 lb goal: 38% of your calories and 50% of your protein for the day.

Chilean Sea Bass plus steamed asparagus

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.

See the Playbook ($7) →

The rule at Bonefish Grill: 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 Bonefish Grill

Bang Bang Shrimp Tacos with Fries1,580 cal
Mussels Josephine1,180 cal

Numbers from Bonefish Grill's published nutrition data via bonefishgrill.blob.core.windows.net. 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 Bonefish Grill. 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 Bonefish Grill?

Filet & Crab Cake: Wood-grilled pairing, as served. It comes to about 590 calories and 59g of protein.

How many calories should I eat at Bonefish Grill 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 filet & crab cake is 33% of that day with 56% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Bonefish Grill if I'm trying to lose weight?

The ones that stack calories with little protein: Bang Bang Shrimp Tacos with Fries (1,580 calories), Mussels Josephine (1,180 calories).

Can I eat Bonefish Grill 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 Bonefish Grill fits fine. I go to the Wood-Fired Grill section, pick the fish or steak, and choose my side on purpose.