Tips for Ordering Breakfast Out on a Health or Weight Loss Journey
Eating out is one of life’s greatest pleasures, and you don’t need to give it up to improve your health or lose weight. When clients tell me they think they have to avoid cafés and restaurants altogether, I remind them that it’s not about restriction, it’s about learning how to navigate the menu with confidence.
Breakfast out doesn’t have to derail your progress. With a few smart swaps and mindful choices, you can enjoy your meal while keeping it balanced, satisfying, and aligned with your goals. The key is knowing how to prioritise protein, add nutrient-dense sides, and skip the hidden extras that can sneak in unnecessary calories and sugar. Here are my top tips to help you order smarter next time you’re out for breakfast.
1. Prioritise Protein
–Choose eggs, omelettes, smoked salmon, Greek yoghurt or cottage cheese.
– Skip the toast-heavy meals that lack protein (e.g. avo toast on its own), which leave you hungry an hour later.
2. Add Veggies Where You Can
– Ask for sides like spinach, mushrooms, or tomato. This adds fibre, volume and nutrients without unnecessary calories.
- Enjoy a salad for breakfast if it's on the menu with a side of protein like eggs, smoked salmon or chicken.
3. Swap Smart
– Order poached or boiled eggs over scrambled (as scrambled often includes added cream, butter or oils).
– If you prefer scrambled, ask for them dairy-free to skip the extra cream.
– Trade croissants, muffins or hash browns for extra protein or greens.
– Choose sourdough, wholegrain or rye toast if you want carbs that keep you fuller for longer.
4. Watch the Extras
– Lattes, juices and smoothies can add more sugar than you realise.
– Opt for a long black, herbal tea, or ask for unsweetened versions.
5. Build Balance, Not Perfection
– One breakfast won’t ruin your progress. If you feel like pancakes or avo toast, enjoy it, and simply make a more balanced choice at your next meal.
9 Tips To Beat The Bloat & Aid Digestion
Bloating and slow digestion is one of the most common complaints I hear from women and it’s not just uncomfortable, it can also leave you feeling heavy, sluggish and frustrated with your body. Whether it’s a tight waistband after meals, a swollen tummy at the end of the day, or that constant “full” feeling that makes it hard to feel your best, bloating can take a real toll on your energy and confidence.
Bloating and impaired digestion can be linked to more complex digestive issues however there are a few simple tweaks to the way you eat, drink and move can make a big difference and I recommend clients try first.
If symptoms persist, I recommend you work with a practitioner to get to the root cause. Click here if you would like to book a consult.
High-Protein Breakfasts That Support Weight Loss
The way you start your morning matters, and a protein-rich breakfast can transform your weight loss journey. Protein helps keep your blood sugar stable, keeps you feeling full for hours, and reduces overeating later in the day.
The truth is, many women I work with think they’re eating a healthy and clean breakfast that will support their weight loss goal, but healthy eating doesn’t always translate to weight loss.
When your goal is weight loss, it’s not just about eating something that looks nutritious, it’s about eating in a way that supports your metabolism, balances blood sugar, and keeps you satisfied for hours. That’s why starting the day with a protein-rich breakfast is key.
Here are some high-protein breakfasts that support weight loss and set you up for a better day:
Omelette with spinach, mushrooms & feta
Greek yoghurt topped with berries & nuts
Cottage cheese with sliced apple & cinnamon
Protein smoothie with frozen berries & chia seeds
Smoked salmon with avocado on rye crispbread
Vegetable Frittata
However, getting your portions and macronutrient balance right is just as important as choosing the right foods when it comes to weight loss. If you’d like more support, you can explore my Weight Loss Recipe Portal for macro- and calorie-controlled recipes, or Book a Consult for a tailored meal plan designed just for you.
The Balanced Plate Method
A simple yet powerful way to nourish your body without overthinking every bite.
So many of us have grown up without ever really being taught how to build a meal. We’re told what not to eat, we’re bombarded with fad diets, and we end up either restricting or guessing. The truth is, your body thrives when you give it the right mix of nutrients, not too little, not too much, but balanced.
That’s where the Balanced Plate Method comes in. By combining the right portions of complex carbohydrates, protein, healthy fats, and plenty of non-starchy vegetables, you create meals that keep your blood sugar steady, your energy stable, and your hunger satisfied. It’s not about perfection, it’s about consistently fuelling your body in a way that supports metabolism, hormones, mood, and long-term health.
When you start building your plate this way, you’ll notice fewer cravings, more consistent energy, and a stronger sense of control around food, without needing to cut out the things you love. It's a simple yet powerful way to nourish your body without overthinking every bite.
Complex carbohydrates provide slow-release energy to keep you fuelled and focused throughout the day. Think quinoa, brown rice, sweet potato, or pumpkin.
Protein is your building block — essential for maintaining lean muscle, supporting hormones, and keeping you feeling full. This can come from chicken, fish, eggs, beans, or tofu.
Healthy fats add flavour and satiety while supporting brain, heart, and hormone health. Sources include avocado, olive oil, nuts, and seeds.
Non-starchy vegetables give you fibre, vitamins, minerals, and antioxidants in abundance — filling your plate with colour, variety, and volume.
Bringing these four elements together is a flexible approach that works whether you’re cooking at home, grabbing lunch at work, or dining out.
