Eating out / Burgers & American / Seasons 52

What I'd Order at Seasons 52 to Lose Weight

Everything here is built under 600 calories, so I add a protein accompaniment like the lemon-grilled shrimp skewer and keep the sides to vegetables.

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 Seasons 52 orders

Wood-Grilled Tenderloin Salad

Lunch style

470calories45gprotein

For a 150 lb goal: 26% of your calories and 43% of your protein for the day.

Brick Oven-Roasted Chilean Sea Bass

Carb meal

As served, fish first, sides last

520calories46gprotein

For a 150 lb goal: 29% of your calories and 44% of your protein for the day.

Cedar Plank-Roasted Salmon

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 Seasons 52: 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.

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 Seasons 52. 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 Seasons 52?

Wood-Grilled Tenderloin Salad: . It comes to about 470 calories and 45g of protein.

How many calories should I eat at Seasons 52 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 wood-grilled tenderloin salad is 26% of that day with 43% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Seasons 52 if I'm trying to lose weight?

The ones that stack calories with little protein: Mac 'N' Cheese (590 calories), Brick-Oven Gnocchi (570 calories).

Can I eat Seasons 52 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 Seasons 52 fits fine. Everything here is built under 600 calories, so I add a protein accompaniment like the lemon-grilled shrimp skewer and keep the sides to vegetables.