Workin’ the Menu: Breakfast Edition

If you have ever even thought about losing weight or making a similar food-related lifestyle change, then you know that one of the most difficult things to navigate is a restaurant!

Ordering can be incredibly tricky; Steamed veggies may actually be coated in butter, servings are hard to measure on giant white plates, and your waitress just might roll her eyes if you ask for more than one substitution– However, one of the biggest things that I have learned on this journey is that you will not make it unless you advocate for yourself! 

To say I love brunch with friends would be an incredible understatement— There is something magical about convening with friends with a bubbly mimosa in hand after an action-packed weekend. The anticipation before the food arrives while you discuss the week that lies ahead, the scent of warm biscuits and gravy wafting through the kitchen. I love being with loved ones as we sit around a table talking and laughing, lingering long after the bill has been paid because we’ve enjoyed ourselves so much. The problem with brunch, however, is that the usual suspects are often laden with calories, fat and other ingredients that may try to derail your successes if you let them.

I have tried out the menus in several different restaurants in my area and realized that even though the dishes may vary, almost all of them have some tasty and guilt-free options lying within.

Here are a few of my favorite ways to enjoy breakfast and brunch without giving up the social aspect, or put a halt on my progress:

Beverages: 

-Coffee (easy on the cream and sugar, sugar!)

-Iced Tea (Sweetened with stevia, if at all)

-Mimosa (If you simply must have alcohol before 1:00pm, then mimosas are a surprisingly low-calorie way to do this. One serving rings in at four points!)

-When in doubt, water it out! Zero calories, refreshing, and if you are at brunch on Sunday there could be a chance you could use some proper hydration anyway!

Something Savory: 

-An easy way to get a ton of protein and veggies is a classic egg scramble or omelette. I ask for egg whites only, load up on extra veggies if it’s an option (I love mushrooms, tomato, bell peppers, and spinach).

-I love a side of Canadian bacon– a serving is usually only one point and most restaurants have it.

-If I need toast, then I ask for them to let me butter it myself, this way I can accurately portion and track how much I am putting on it.

-Chilaquiles or Huevos Rancheros are also delicious– I just ask them to skip the sour cream and cheese. If possible, I add extra salsa, cilantro, or lime to bring up the flavor. Both are packed with protein and they usually keep me tided over until dinnertime with a snack in-between.

-I try to skip out on avocado or only have a little bit of it because it is pretty heavily packed with calories (despite the healthy omega-3’s).

-If none of these things sound great to me, then I will try to split something with a friend and be mindful to stop eating when I am full.

Something Sweet:

-Most restaurants have fresh fruit that you can order on the side so this is a really common go-to for me.

-On the back of the menu, under the sides there is also typically oatmeal or cream of wheat as an option. I try to flavor it with cinnamon and stevia, or a minimal amount of sugar. This satisfies my sweet tooth and it keeps me full for a long time due to the fiber in the oats and the protein in the nuts that it usually comes with.

Etcetera:

If these tips don’t fit, try to look for something that you can keep track of easily.

I think my most helpful tip for breakfast out with friends is to avoid foods that are heavily coated in any type of sauce, syrup, cheese, butter, or gravy. 

Don’t be afraid to ask for modifications, nicely of course, and do your best to advocate for yourself. If you feel guilty for being a nuisance, then leave a good tip and thank your server, and yourself, for helping you to make healthier choices that all add up.

Got a good tip for eating out that you want to share? Please let me know in the comments below.

Bye Bye Muffin Top!

-Kenzie

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