A Fit Chicks Guide to Brunch

Brunch. The harbinger of family gatherings and holidays, the starting line of indulgent Sunday Fundays, the excuse for pre-noon Champagne. Maybe not exactly the description of a meal that lends itself to healthy eating but definitely the description of a meal you want to partake in. And you can should, with a bit of planning. Viva la brunch.

Here’s my list of fit foodie brunching strategies so that you can have your brunch and eat it too.

 

Have a Pre-Brunch Snack

The catch with brunch, and the reason that we often over-indulge only to feel bloated and remorseful later, is that it’s typically eaten much later than breakfast. If you’re body is used to eating at 8 a.m. Monday-Saturday, you’re going to be hungry by noon on Sunday. Your gurgling stomach and carb-restricted brain will combine forces to tell you to eat more to make up for what you missed.

Plan ahead. Have a small snack around the time that you would usually eat breakfast. Grab something with some staying power: Greek yogurt with berries and nuts, a hard-boiled egg and avocado toast, or a protein shake. Give your body some fuel to break it’s fast with. You’ll have the energy to make smart choices when the time comes and you won’t feel the urge to over-indulge to make up for a skipped meal.

Sip Smartly

Liquid calories add up, so pay attention. A mimosa is a typical brunch indulgence but the alcohol often opens up the door (earlier than usual), for more. So pay attention. If you do go mimosa, ask for real fruit puree, not the sugary fake stuff. Sip on water in between slurps or plan on making your mimosa “dessert”.

Let Yourself Indulge a Bit

It’s hard to resist the overwhelming smell of baked goods or the nutella french toast brunch special on the menu. It’s tough to limit yourself to just one mini-scone from the complimentary plate brought to the table. You don’t have to say no to everything. It’s brunch, you’re here to enjoy yourself! But you do need to choose wisely. You know your weaknesses — if they come in the form of cinnamon buns and beignets, leave them for someone else.

Ask your waiter to skip the basket of muffins and bring a bowl of fresh fruit to the table instead. You’ll start your meal with bright, fresh, vibrant flavors that won’t leave your stomach feeling bloated.

Share the indulgent dish with the table. That way everyone gets a bite and no one leaves feeling like they need to be carried out.

Make smart decisions. You’re paying for this meal – don’t feel horrible asking for what you want! Fruit instead of hash browns? Ask. The silver dollar pancakes off the kids menu instead of the triple stack? Ask!

TREAT YO’SELF! But be smart about it.

Go for Protein

You know that you reach for protein when you want a healthy, balanced meal at home. Don’t forget the ABCs just because you’re night at your own kitchen table. Eggs are a brilliant way to start the day, even if that day is starting at noon for brunch. Bored with the same old scramble? There are plenty of brunch-worthy options that won’t leave you feeling like you missed out.

• Build your own omelette. Most restaurants have this option. Load your omelette with fresh veggies and Canadian bacon. Substitute avocado for cheese (you’ll be surprised how good this is!). Get fancy!
• Order Eggs Benedict with sauce on the side. You probably use the dressing-on-the-side healthy eating trick with your salads. Same deal here. A little goes a long way with Hollandaise sauce.
• Frittatas are easy to add tons of veggies to and unlock quiche, they come crustless. This is the perfect dish to order if you split an indulgent side with the table!

Be a Side Snob

Read through any brunch menu and you’ll find that most dishes come with a side of both hash browns and toast. Choose one. Actually, choose the toast (hash browns go from being potatoes to hash browns in the fryer). And make it whole grain, rye or sourdough.

Sub fruit or a side salad instead. Will you pay more? Maybe. You’re worth it.

Choose the “unch” side of Brunch

Brunch, my friends, is breakfast with a side of lunch. Try deciding what you are in the mood for before you walk in. Sweet or savory? Breakfast or lunch? Here are some of my favorite lunch options at the brunch table:

• Smoked salmon plate. I worked at a restaurant once that served a smoked fish plate with 3 types of smoked fish, freshly baked Rye bread, whipped cream cheese and sliced tomatoes. I’ll have on of those.
• Breakfast burger. Add an egg, hold the bun. Double down on your protein and pile that burger high with veggies and avocado.

 

Brunch can be a weekend ritual – no Sunday complete without it. And no matter how excited you are about your killer new diet program, you’ll meet a Sunday brunch table that makes you want to forget about it. Please, have some fun. Indulge a little. ENJOY it. No healthy routine will last long enough to make life-long changes if it doesn’t let you enjoy the moments you love.

Hit the gym or the park for a little pre-brunch exercise, do a little planning and use these strategies for a brunch worthy of a fit chick.