There’s a certain sanctimony about personal health that’s limited to the weight room or spinning class. Out in the real world, the fit-obsessed must contend with the damaging forces of fast food and escalating calorie counts. Or must they? The Hi Protein Lo Fat Know Fat Grille & Café — a counter-service café based on the calorie- and protein-obsessed culture of gym rats — extends the insulated health-club bubble just a little bit.
The dine-in/take-out menu is seven pages long, in part because it lists in detail the nutritional info for each dish. This can actually be very useful when deciding whether to make the quarter-pound bison burger a single ($5.29) or a double ($7.99). Even the two-patty version has only seven grams of so-called good (i.e., unsaturated) fat and a whopping 70 grams of protein. Aside from the comprehensive hot-sandwich selection, the menu has a long list of wraps ($4.39–$7.99), served with Lo Fat’s signature air fries, made without deep frying in oil. Chicken meatballs (five grams of good fat) figure prominently in many of these robust roll-ups, with added fixings like chili sauce and Monterey Jack cheese. They can also be had in a grinder ($5.99) or as a platter with ziti ($5.99–$7.99).
True to form, the portions at Lo Fat Know Fat are manageable, rather than overindulgently huge. Sides like vegetables are nothing fancy; on our visit, a small grilled sweet-and-sour chicken platter ($5.99) came with plain steamed broccoli and green beans. Finish everything off with a High Pro brownie ($1.99), smile contentedly at the couple in workout gear who just walked in, and be satisfied you’ve done your body some good. Within the café’s wholesome environs, even if you’re not big into crunching calorie numbers, or even into crunches, you can still eat healthy.
The Hi Protein Lo Fat Know Fat Grille & Café, located at 222 Arsenal Street, in Watertown, is open Monday through Friday, from 10 a.m. to 9:30 p.m.; on Saturday, from 10 a.m. to 9 p.m.; and on Sunday, from 11 a.m. to 9 p.m. Call (617) 923-7686 or (617) 923-7676.