Healthy Mother’s Day Brunch Hacks 🍳🥂

It’s that time of year again when we shower moms with love, flowers, and food! 🌼🍳

Mother’s Day brunch has basically become a tradition, and while gifts are always appreciated, if you ask most moms what they really want, it’s usually one of two things:

☑️ To not have to cook
☑️ To not have to clean

So, when the family suggests going out for a Mother’s Day brunch, it can feel like a double-edged sword if you’re working toward weight loss or just trying to make healthier choices.

But don’t stress. You can absolutely enjoy the day and feel good in your body. Here are some easy, realistic tips to help you celebrate without feeling like you’re sacrificing something.
 
🍽 Tip 1: If there’s a buffet, embrace it!

I know buffets don’t always have the best reputations for weight loss or weight management, but they’re actually a secret weapon for staying on track. Why? You’re in control. You get to choose what goes on your plate, how much of it you want, and what you skip altogether.

Try building your plate around lean proteins like eggs, smoked salmon, or grilled chicken and adding colorful fruits, a side of greens, or a big a$$ salad. Then, you can grab a couple of strips of bacon or a little cinnamon roll without making it the main event.

🫶🏼 Bonus tip: Use my Portion Size Cheat Sheet for a quick visual guide to portions without pulling out a scale.

🥂 Tip 2: Rethink the mimosa

Bottomless mimosas are basically the brunch version of a red carpet—fun and fabulous, but not always functional if you’re being mindful of calories.

🫶🏼 Pro Tip: Skipping the orange juice in your mimosa can save you 40+ calories per glass. It also cuts back on added sugar, which can spike your blood sugar and leave you feeling sluggish later.

Another option is to ask for sparkling wine with a splash of soda water and a slice of citrus. It still feels festive but won’t derail your day.

🍳 Tip 3: Protein > pancakes

Pancakes, waffles, French toast… OMG, they smell so good and taste like a warm hug. But they’re also typically loaded with refined carbs and sugar and topped with a ton of butter, all of which digest quickly and can leave you hungry again within an hour. Instead, start with a protein-packed base. Think:

• Eggs or egg whites
• Turkey bacon or chicken sausage
• Smoked salmon
• Tofu scramble (for my plant-based moms)

Why? Studies show that high-protein meals help you feel fuller longer, preserve muscle, and support fat loss, which is important always, but especially as we age and our metabolism shifts.

🥗 Tip 4: Head for the fruits, veggies & yogurt

Most brunch spreads include a variety of fruit, a salad bar, or even a parfait station. These are amazing options to help you fill your plate with volume and fiber without overdoing calories.

Plus, fiber-rich foods like fruits and veggies help with satiety, digestion, and even blood sugar control. Think berries, melon, citrus, mixed greens, and plain Greek yogurt with a sprinkle of nuts or seeds.

🧁 Tip 5: Treats are not the enemy

Of course, we know croissants, muffins, and pastries are part of the brunch vibe. You don’t have to ban them, but you don’t have to binge them either!

A few bites of that chocolate croissant? Go for it. Sharing a dessert plate with your family? Beautiful. It’s all about mindful indulgence, not restriction. Eating “just enough” of treats that are worth it to you allows you to truly enjoy the flavor without sabotaging your goals.

Research shows that people who give themselves permission to eat all foods in moderation are less likely to overeat and more likely to stick with healthy habits long-term.
 
❤️ Final (and most important) tip: Have a blast!

Whether you’re a mom to humans or pets or the world’s favorite aunt, you deserve to be celebrated. It’s not just about the food. It’s about the people and creating memories.

So, eat the eggs, sip the mimosa (or don’t), take photos, laugh a ton, be present, and let yourself be appreciated and appreciate others.

And if you’re someone working toward a weight loss or health goal, here’s your reminder: progress doesn’t come from perfection. It comes from consistency. One brunch won’t make or break your journey.

So, just to Recap Your Mother’s Day Brunch Game Plan…

• ✅ Use the buffet to your advantage: build a balanced plate
• 🥂 Rethink the mimosa: skip the juice or try win + sparkling water + citrus
• 🍳 Prioritize protein to stay full and fueled
• 🥗 Load up on fiber-rich fruits, veggies, and yogurt
• 🧁 Treats? Absolutely! Just watch the portions and make sure it’s worth it to you
• ❤️ Celebrate yourself—you’ve earned it!

Happy Mother’s Day to all the amazing women out there, and thank you for EVERYTHING that you do!

Xx,

Andrea