How To Navigate A Hotel Breakfast Buffet

Health & Lifestyle

Hotel Buffets… Such a challenge for most of us.


These buffets mostly lead to overeating or a bingeing session. This can really cause people huge amounts of anxiety. I get you.


My suggestion is to take a moment to tune into what you feel like eating and ensure you sit down with that plate of food, knowing you can always have a little more later.


Most of the time that choice you made will be filling and satiating. 


To avoid overeating, binging and feeling like you have to have everything right now you need to go in with a plan of action. You actually need to plan what you feel like eating, while also knowing that you can try something else the next day.


I have come to realise the body loves everything in small amounts. So, as a nutritionist I am suggesting you don’t deprive yourself of those ‘sweet options’  at the hotel buffets.


Deprivation will make you want it all MORE. My suggestion is always starting the meal with a satiating breakfast and enjoy the sweeter things later on in moderate amounts, if you even still feel like it. More often than not, once you’re full of the more healthy options you won’t even want to sweets.


Here is my personal plan of action at hotel buffets: 


  • I usually start with a bowl of fresh fruit – mostly berries and my 1x/day coffee – usually 1 shot expresso with a dash of hot milk.
  • Then I’ll fill up on a protein rich option: Usually I go straight to the egg station and order a 2 egg omelette (or poached/boiled eggs) with sautéed veggies, avocado and 1 slice of rye/sourdough or gluten free toast. Hotels usually will steam up or sauté some greens for you these days!
  • Alternatively I start with 1 cup of Greek yoghurt with added nuts, seeds, cinnamon, berries, papaya and sliced banana. Sometimes I actually bring my own granola to hotels and add this to my yoghurt.
  • If it is cold, I will try a bowl of oats with added Greek yoghurt, cinnamon, nuts, seeds, berries.


You will find after these options you feel quite full…!!

Remember you have lunch coming and there is nothing worse than ruining your appetite for your next meal. You can always try the next option tomorrow 🙂 


Dying for the pancakes or french toast? Treat yourself without the guilt. Pick a morning towards the end of the trip (to avoid sugar cravings for the rest of the trip) and enjoy a favourite indulgence. Make sure you have a little protein on top if this too – like a boiled egg on the side or some Greek yoghurt. 


Hope that helps!


x Jess.


You can find my healthy travel protocol here.



PLUS my Online Program is full of tips to help you manage anxiety, stress and make healthy choices every day. Find out more here!





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