Here’s your survival guide for making health conscious decisions at brunch, so you can still go out to eat with friends while sticking to your goals so you feel great afterwards!

In general - look for protein, vegetables and fruit. Those will steer you right! For brunch, that’s often egg white, tomato, avocado and a side of fruit. If you focus on that - you’ll do great!

Quick Swaps

Instead of:

Pancakes with Butter and Syrup

Eggs Benedict

French Toast

Eggs, Bacon, Hash Browns

Breakfast Burrito

Try:

Egg White Scramble with 1 pancake (instead of the toast)

Avocado Toast with Egg Whites

Oatmeal

Egg whites, Bacon and Fresh Fruit

Breakfast Burrito Bowl, toppings on the side

Here’s a more detailed example of the difference that you can see with a swap.

Bacon & Cheese Omelette with Pancakes vs Denver Omelette with Fresh Fruit

Sum it up:

Ordering nutritious foods at brunch may seem intimidating at first, especially if you need to ask for substitutes or exclude certain things. But over time, it will be easier as you’ll find most wait staff are perfectly happy with assisting with any dietary restrictions and may have different options that are not on the menu specifically for people like you! So next time you are out to brunch, gather some courage to step up for your health and ASK!

Check out my 10 minute breakfast options for eating quick and nutritious at home!