Let’s be honest.

One of the little joys when booking accommodation is spotting these two words:

Breakfast included.

There’s something so indulgent about wandering downstairs each morning to a beautifully prepared buffet. The aroma of freshly brewed coffee, warm pastries straight from the oven, colourful fruit, eggs cooked just the way you like them, and the simple luxury of someone else doing all the work.

It’s one of my favourite parts of travelling too.

Until I find myself standing there, plate in hand, wondering how on earth I’m going to choose. My carefully thought-out breakfast plan suddenly spirals…….. “I’ll start with yoghurt and fruit. Then just one egg. Bacon – of course! Maybe a pancake… oh, and that looks really delicious. Just a little pastry won’t hurt.”

Sound familiar? You’re not alone.

What Travel Taught Me About Buffet Breakfasts

Over the years, I’ve realised that enjoying buffet breakfasts isn’t about restriction or extraordinary willpower. It’s about having a simple strategy before you even pick up the plate.

I’ve also discovered that making good food choices doesn’t mean missing out on the holiday experience. In fact, it’s quite the opposite. It’s satisfying when I eat in a way that leaves me feeling energised instead of overstuffed and regretful. I enjoy the rest of my day so much more.

Because travel isn’t about eating perfectly.

It’s about finding a balance that lets you enjoy the food and the adventure.

Why Buffets Are So Hard to Resist

It’s not just because the food looks amazing. Our brains are wired to seek pleasure from food, especially when we’re surrounded by variety, abundance and delicious aromas.

The smell of freshly brewed coffee, warm pastries and cooked breakfast foods can instantly trigger memories, emotions and feelings of comfort (emotional triggers), but it also sends signals to your body that food is on its way, waking up your digestive system and making your mouth water before you’ve even taken your first bite (physical triggers).

Add beautiful presentation and unlimited choices, and suddenly the thought of “I’ll just have a little taste of everything” becomes very tempting. There’s a part of you that doesn’t want to miss out on anything.

And let’s be honest, a buffet is designed to encourage exactly that.

There’s nothing wrong with enjoying food. It’s one of the great pleasures of travel. The trick is learning how to enjoy it without walking away feeling uncomfortable, sluggish or disappointed in youself.

When Holiday Indulgence Goes Too Far

You know that moment when:

• the plate ends up piled higher than planned
• the second helping seemed like a good idea at the time
• the pastry was delicious… but you didn’t really need or want it.

Then comes the familiar feeling:

• too full to start the day comfortably
• low energy when you’re ready to explore
• regret and wishing you’d made slightly different choices.

When the whole point of a holiday is to feel good and enjoy the experience, you’re thinking and feeling a bit off.

My 9 Strategies for Enjoying a Buffet Breakfast

The goal isn’t to avoid the buffet, to restrict or go without. The goal is to enjoy it in a way that leaves you energised and ready for the day ahead.

1. Survey the scene before you serve

Before picking up a plate, take a walk along the buffet.

Look at everything first. Notice what catches your eye, then decide what you genuinely want rather than automatically adding everything that’s available as you move along.

2. Choose your breakfast style before you start

Do you feel like a lighter breakfast? Perhaps yoghurt, fruit, nuts and seeds.

Or maybe a cooked breakfast? Eggs, vegetables, smoked salmon or local specialties.

You can also combine the two – I often choose a very small bowl of fresh fruit and yoghurt to start, then a small plate of cooked food. Remember, everything doesn’t need to make it onto one plate.

3. Try a tasting approach

This is also one of my favourite buffet strategies.

A small spoonful of something interesting, just a taste (about 1/2 spoonful), lets you enjoy the experience without creating a mountain of food.

You can experience the variety without feeling like you need to eat the entire buffet.

4. Start with protein

Including protein at breakfast helps you feel satisfied for longer. The strategy of serving the protein first (a decent helping), then adding accompaniments, keeps the macro ratios balanced.

Eggs, yoghurt, smoked salmon, cheese, nuts and seeds are all great options depending on what’s available.

5. Add colour to your plate

Fruit and vegetables aren’t just there to make the buffet look pretty.

They add fibre, support digestion and help balance a richer breakfast. I have a simple rule that helps – always addd something green,

6. Skip the bread

You don’t need toast underneath your eggs. They taste just as good on the plate – trust me.

If you really love the fresh bread or pastries (and sometimes they are worth trying), choose one you’ll truly enjoy rather than adding them automatically.

7. Choose your indulgence

A holiday is exactly when you should enjoy special foods.

That beautiful pastry? The local delicacy? The homemade jam?

Choose it. Savour it. Enjoy every bite. Keep it small. Share it with your buffet buddy.

The goal isn’t missing out altogether, it’s about mindfully making the indulgence count.

8. Slow down and enjoy the moment

Before diving in, take a sip of your coffee or water.

Enjoy the view. Chat with your travel companions. Notice the flavours. Put your spoon/fork down between mouthfuls. You have plenty of time – you’re on holiday!

Eating slowly gives your body time to recognise satisfaction which helps to avoid overeating.

9. Hydrate first

A glass of water or herbal tea before breakfast can help you feel refreshed and take the edge of the hunger which drives over-indulgence.

The Joy of the Buffet

Buffet breakfasts are one of those little travel pleasures that create memories. They’re a chance to try new foods, experience local flavours and enjoy the luxury of someone else preparing the meal.

The secret is not avoiding the buffet. The secret is approaching it with a strategy and awareness.

A little strategy means you can enjoy the pastries, the coffee, the local specialties and the whole experience, while still feeling good enough to step out and explore.

Because the best travel memories aren’t made sitting in your room recovering from breakfast, regretting your food decisions. They’re made out exploring, discovering and enjoying every moment.

So next time you face a hotel buffet, remember:

Choose what excites you. Eat what nourishes you. And leave room for the adventure ahead.

With your travel experiences in mind,

Catherine