The Ultimate Guide to Eating low calorie at Ben’s Fast Food
Low-Calorie Fast Food That Actually Satisfies
Trying to eat lighter without sacrificing flavor? You're in the right place. A low-calorie diet isn’t about eating less—it’s about eating smart. That means whole ingredients, smart portions, and balanced meals that fuel you through the day. At Ben’s Fast Food, our meals are designed to be filling, nutritious, and packed with crave-worthy flavor—with no added sugar, no ultra-processed ingredients, and no artificial fillers. Just real food, made from scratch.
Whether you’re aiming to lose weight, maintain a healthy lifestyle, or just want a fresh reset, low-calorie doesn’t have to mean low satisfaction. Many of our bowls clock in at under 500 calories, and every single one of them is made to nourish and satisfy. Even better? They're perfect for takeout, delivery, or catering—healthy, low-cal options brought straight to your door when you need them most.
See our nutrition page for full calorie counts for all our menu items.
How Ben’s Fast Food Makes Low-Calorie Meals Work
Each item on our menu begins with nutrient-dense fruits or vegetables as the foundation, layered with whole, flavorful ingredients and bowls with lean proteins like slow-roasted chicken. Our sauces are house-made with bold spices and no added sugar. You won’t find deep-fried anything or mystery ingredients on our menu. And because our meals are rich in fiber and protein, they help keep you full and energized without the calorie crash.
Each bowl is customizable, so you can go lower-cal by opting for our Garden Base (just salad greens), and all our bowls come with sauce on the side by default so you can determine how much you'd like to add.
We offer plant-based options like our Chickpea & Potato Garden Bowl (430 calories without sauce), and our entire menu is gluten-free, dairy-free, and soy-free by design. Whether you're eating in, grabbing takeout on a busy workday, placing a late-night delivery order, or catering for a whole group our bowls are built to travel well and taste just as fresh wherever you enjoy them.
Want to explore why we do what we do? Learn more about our mission.
Best Low Calorie Menu Items at Ben’s Fast Food
No matter your schedule, you shouldn’t have to compromise on eating well. These go-to meals are light on calories but big on flavor—and they’re all perfect for takeout or delivery. Whether you're grabbing lunch between meetings or fueling up post-workout, these options are designed to travel well and satisfy.
Chicken Garden Bowl
Slow-roasted chicken, leafy greens, fresh vegetables, and garnishes. Hearty and bright. 290 calories with no sauce.
Green Smoothie
Spinach, banana, pineapple, lime juice, and coconut milk. Naturally sweet, no added sugar. Only 145 calories.
(V) Chickpea & Potato Garden Bowl
All plant-based, all flavor—chickpeas, roasted potatoes, shredded carrots, cabbage, and lemon thyme sauce over greens. 430 calories with no sauce.
All of these travel perfectly for delivery, takeout, and catering—just heat, shake, or sip, and you’re good to go. Great food, fast, with zero compromises.
Learn More About Low-Calorie Diets
Want to understand the science behind low-calorie eating? Here are some helpful resources:
Calorie Deficit Guide – Healthline: Learn what a calorie deficit is, how to calculate your needs, and practical ways to stick with it.
Low-Calorie Diets – Memorial Sloan Kettering Cancer Center: A medical overview of low-calorie diets, especially in the context of managing weight and disease prevention.
Healthy Weight Loss – Mayo Clinic: A breakdown of how to lose weight safely and sustainably, including insights on calorie intake and exercise.
Calorie Deficit Explained – Cleveland Clinic: A doctor-backed look at how calorie deficits work, myths about metabolism, and how to eat smarter.
Low Calorie Fast Food FAQ
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A typical low-calorie meal falls between 300 and 500 calories, depending on your goals. At Ben’s, most bowls land in this range when ordered with a garden or mixed base. See our nutrition page for full breakdowns.
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Absolutely. Fiber, protein, and healthy fats make a huge difference. We pack our bowls with all three to help you feel satisfied without overdoing it. And since our food is prepped to order for peak freshness, it holds up perfectly for takeout or delivery without losing flavor or texture.
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You can check the exact macros on our nutrition page—every bowl lists calories, protein, carbs, fiber, and fat. Need help? Our team is happy to walk you through it, whether you're dining in or ordering out.
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Easy. Try our Chickpea & Potato Garden Bowl or Green Smoothie. Everything on our menu (except the meat) is plant-based by default.
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Not always. But at Ben’s, we build our low-cal meals around whole foods, not gimmicks. No sugar bombs, no crash diets. Just balanced meals with nothing to hide—and they’re just as easy to order to-go.
Our Sister Brands Are Low Calorie Friendly Too
Ben’s Fast Food is part of a family of restaurants dedicated to nutritious eating. Our sister brands—Palmita and Umami Express—also serve low calorie meals with the same prep standards and no added sugar, gluten, or dairy. We got you covered when your cravings hit for different cuisines. All of our brands are focused on takeout, delivery, and catering so you can enjoy your food at your convenience.