Sunday mornings at your favourite brunch spot should be about coffee, food and friends. If you’re focused on your training or trying to stay on track with your weight loss, catching up with friends is extremely important for your motivation and sustaining your new healthy lifestyle. Times like these shouldn’t be spent worrying about what you’re going to order, or whether it will fit within your macros or calories. Luckily, we’ve put together a list of delicious brunch options that won’t undo all your hard work from throughout the week.
Be mindful about your drink choice
One choice you have to make is your drink. It’s very easy to drink most of your daily calories during a boozy brunch. Although it may seem challenging, try to stick to having only one alcoholic drink, if any, throughout the event.
With anything between 85-120 calories, champagne or mimosas are an easy way to pile on calories. If it’s a dry brunch, stick to one coffee to avoid consuming too much caffeine, dairy and sugar.
Don’t skip on your favourites
Whether it’s the pancake stack, the eggs benedict or the waffles, you can still order them, just make a few adjustments.
- swap the hollandaise sauce for lemon and olive oil
- swap out the syrup with fresh fruit
- ask for greek yogurt rather than ice cream or cream
- ask for no icing sugar on top.
Opt for the omelet
Omelets are a perfect brunch option that are full of protein and good fats, just make sure you make it work for you. Ask for little to no cheese and add in as many veggies as possible e.g. spinach, mushrooms, tomatoes, peppers, onions etc.
In most brunch spots these days, egg white omelets are usually on the menu which are the ultimate meal option for anyone looking to limit weight gain and increase lean muscle. Make sure there is enough good fat in your meal by ordering a side of avocado.
Add-ons can add up
Keep your meal simple by limiting the number of high-calorie additions to your order. Adding aioli, hollandaise sauce, most cheeses or processed meats can stack up quickly bringing your meal past the 500-600 calorie mark. If you’re going to request add-ons, opt for spinach, mushrooms or fresh tomato salsa.
Pick your carbs wisely
A big breakfast brunch order with toast, hash browns and refried beans included is a very easy way to consume a huge amount of carbohydrates, dense in calories and fast digesting sugars.
Instead, pick one complex carbohydrate source. This can be whole wheat toast, sweet potato hash or some of the more starchy vegetables. Limiting your meal to include only one of these will drastically decrease the overall calories consumed.
Pick scrambled over cereal
Although a lot of people choose granola with a berry compote to avoid consuming extra calories at brunch, this is actually one of the worst decisions you can make. A simple order with yogurt, honey roasted granola and topped with fruits and/or syrup can sit anywhere between 500 and 600 calories.
In comparison, 2 eggs on a piece of whole wheat toast with avocado and mushroom come to less than 350 calories. Across most breakfast/brunch menus, the granola will have one of the lowest protein and highest sugar levels.
Although it makes a killer Instagram post, this meal option should be avoided at brunch, or at any other time throughout the day. Sorry to burst the acai bubble but with anywhere from 43 to 50g of sugar per serving, the high levels of antioxidants you’re consuming doesn’t mean very much (in comparison, a can of Coke has 35g of sugar).
These numbers aren’t even taking into account common toppings to acai bowls including fruit, nut butter, seeds and coconut flakes, which, albeit are extremely nutritious, but in the end further increases calorie levels of this meal.
Sign up to GuavaPass now!