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.