In this guide:
Why Zestia Works for Macro Trackers
Zestia is a Mediterranean fast-casual chain known for grain bowls, wraps, and grilled proteins. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 10 optimized Zestia builds — including the Char‑Grilled Chicken (4 oz) at 110 cal / 23g protein for cutting and the Fire‑Roasted Pork (4 oz) at 613 cal / 42g protein for bulking.
The key at Zestia is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best Zestia Orders for Cutting
The Char‑Grilled Chicken (4 oz) is the top pick when you are in a caloric deficit at Zestia. At 110 calories with 23g protein, the protein-to-calorie ratio of 0.209 puts it among the most efficient cuts on the menu. The instructions: No changes This is the build to memorize for deficit days.
Char‑Grilled Chicken (4 oz)
No changes
When cutting, the goal is maximum protein per calorie consumed. The Char‑Grilled Chicken (4 oz) delivers 23g of protein for just 110 calories, leaving plenty of room in your daily budget for other meals. With only 0g of carbs and 3g of fat, the macro split is clean for a deficit.
MacroMate has 1 more Zestia Cutting build — the Mixed Grill Plate (2× Chicken & Salad) at 250 cal / 46g protein. See all 2 Cutting builds in the app.
Best Zestia Orders for Bulking
For a caloric surplus at Zestia, the Fire‑Roasted Pork (4 oz) is the anchor build. At 613 calories with 42g protein, it delivers serious mass-building fuel in a single order. Order guidance: No changes
Fire‑Roasted Pork (4 oz)
No changes
Bulking at Zestia is about hitting high calories with enough protein to support muscle growth. The Fire‑Roasted Pork (4 oz) at 613 cal / 42g protein achieves both. The 47g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 1 more Zestia Bulking build — the Lentil Soup (8 oz) at 139 cal / 9g protein. See all 2 Bulking builds in the app.
Best Zestia Orders for Maintenance
Maintenance is about consistency, and the Mixed Grill Plate (Chicken & Pork) at Zestia is built for it. At 723 calories with 65g protein, it hits a balanced macro profile you can order on autopilot. Pair one serving of chicken with one serving of pork and avoid the pita.
Mixed Grill Plate (Chicken & Pork)
Pair one serving of chicken with one serving of pork and avoid the pita.
The Mixed Grill Plate (Chicken & Pork) gives you 65g of protein at 723 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 15g carbs and 50g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 Maintenance build at Zestia — Mixed Grill Plate (Chicken & Pork) at 723 cal / 65g protein. Download the app to see it.
Best Zestia Orders for Keto
Keto at Zestia means finding items with minimal carbs and solid protein. The Mixed Grill Plate (2× Chicken & Salad) (Keto) delivers with just 8g of carbs and 46g protein at 250 calories. Order tip: Combine two chicken portions with a salad instead of rice or pita. That carb count keeps you in ketosis while the 7g of fat maintains the keto macro split.
Mixed Grill Plate (2× Chicken & Salad) (Keto)
Combine two chicken portions with a salad instead of rice or pita.
The Mixed Grill Plate (2× Chicken & Salad) (Keto) is genuinely keto-compatible at Zestia. Under 8g of net carbs with 46g protein means no need for creative substitutions — just order it as directed and you are covered for the day's fat and protein targets.
MacroMate has 2 more Zestia Keto builds — ranging from 110 to 613 calories. See all 3 Keto builds ranked in the app.
Zestia Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Zestia regardless of which build you choose.
Prioritize the Char‑Grilled Chicken (4 oz) for protein efficiency. At 110 cal with 23g protein, the protein-to-calorie ratio of 0.209 is one of the best on the Zestia menu. No changes
The Char‑Grilled Chicken (4 oz) is your low-calorie anchor. At just 110 calories with 23g protein, this is the order when you are tight on your daily budget. No changes
Watch the add-ons. At Zestia, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
For keto, the Fire‑Roasted Pork (4 oz) (Keto) is your go-to. Only 0g of carbs with 42g protein. No changes
What to Always Avoid at Zestia
Not every item at Zestia is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the Mixed Grill Plate (Chicken & Pork) (723 cal). At 723 calories with 65g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Fire‑Roasted Pork (4 oz) (Keto) (613 cal). At 613 calories with 42g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Zestia, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Zestia vs. Sweetgreen for Macros
Both Zestia and Sweetgreen are solid choices for macro tracking, but they have different strengths depending on your goal.
Zestia for cutting: The Char‑Grilled Chicken (4 oz) at 110 cal / 23g protein is a strong deficit option. Compare that to what Sweetgreen offers — check the Sweetgreen macro hacks guide to see how they stack up side by side.
Zestia for bulking: The Fire‑Roasted Pork (4 oz) at 613 cal / 42g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Zestia anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 10 Zestia builds and a full Sweetgreen breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 10 Zestia builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, best protein per dollar at fast food, and what our 1,500+ order analysis found.
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