What I'd Order at Korean BBQ to Lose Weight

Korean BBQ is a protein party. Wrap it in lettuce and let the banchan do the rest.

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

Type your goal weight and every order below shows how much of your calories and protein it covers. Same math I use with clients: goal weight x 12 for calories, goal weight x 0.7 for protein.

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.

What I order

Chicken bulgogi plus kimchi stew

Lunch style

Lean meat and a big bowl of flavor

700calories55gprotein

For a 150 lb goal: 39% of your calories and 52% of your protein for the day.

Mixed grill plus one bowl of rice

Carb meal

Your carb meal

1,000calories65gprotein

For a 150 lb goal: 56% of your calories and 62% of your protein for the day.

Bulgogi and galbi with lettuce wraps

Lunch style

How I order it, the calories and the protein are in the Eating Out Playbook, along with 60 other chains and 25 kinds of restaurants.

See the Playbook ($7) →

The move: Go easy on pork belly. It's delicious and it's mostly fat, so treat it like a side.

Skip these

Samgyeopsal (pork belly), a full order1,100 cal
Japchae500 cal
A bottle of soju550 cal

Drinks: Soju is about 60 calories a shot and the bottle is about 9 shots.

Estimates for a typical restaurant portion in the US. Treat them as a close guide.

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 every korean bbq spot. 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 healthiest thing to order at Korean BBQ?

Chicken bulgogi plus kimchi stew: Lean meat and a big bowl of flavor. Around 700 calories and 55g of protein.

What should I skip at Korean BBQ when I'm losing weight?

Samgyeopsal (pork belly), a full order (1,100 calories), Japchae (500 calories), A bottle of soju (550 calories).

What about drinks?

Soju is about 60 calories a shot and the bottle is about 9 shots.