Eating out / Poke & Bowls

What I'd Order at a Poke Place to Lose Weight

Poke is a great lunch when the fish is the star and the sauces are the supporting cast.

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

Double protein poke over greens

Lunch style

Tuna and salmon, cucumber, edamame, avocado

550calories50gprotein

For a 150 lb goal: 31% of your calories and 48% of your protein for the day.

Half rice, half greens with double fish

Carb meal

Ponzu or shoyu instead of spicy mayo

650calories50gprotein

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

Chicken bowl over greens

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: Pick one creamy sauce and skip the crunchy toppings. Those are fried.

Skip these

Spicy mayo, 2 tablespoons180 cal
Crispy onions and tempura flakes150 cal
Full white rice base400 cal

Drinks: Kombucha is about 50 calories.

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 poke & bowls 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 a Poke Place?

Double protein poke over greens: Tuna and salmon, cucumber, edamame, avocado. Around 550 calories and 50g of protein.

What should I skip at a Poke Place when I'm losing weight?

Spicy mayo, 2 tablespoons (180 calories), Crispy onions and tempura flakes (150 calories), Full white rice base (400 calories).

What about drinks?

Kombucha is about 50 calories.