Smart Choices for Brunch and Eating Out in Dubai

By Dt. Nazish Akhtar, Dietitian & Nutritionist · Updated 30 Oct 2026

Few cities do food like Dubai. Weekend brunches, new restaurants every month, office lunches and food delivery at the tap of a button make it easy to eat out several times a week. That is part of the fun of living here, but it can also make weight loss feel difficult.

You do not need to give up brunch or social dinners to reach your goals. Here are practical tips from our Dietitian & Nutritionist to help you enjoy eating out and still feel in control.

Before the brunch: do not arrive starving

It is tempting to skip breakfast to “save calories” for a big brunch. In practice, arriving very hungry usually means eating faster and more than you planned.

• Have a small, protein-rich snack an hour or two before, such as yoghurt, a boiled egg or a handful of nuts.
• Drink one or two glasses of water before you leave home.
• If you can, fit in a walk or workout earlier in the day.

At the brunch: a simple plan

1. Walk the buffet first

Before picking up a plate, take a full look at what is on offer. Decide which two or three dishes you really want to enjoy, rather than trying a bit of everything.

2. Use the balanced plate

For your first plate, fill half with salads, grilled vegetables or soup, a quarter with lean protein such as grilled fish, seafood, chicken, eggs or lentils, and a quarter with your favourite carbohydrate.

3. Choose grilled over fried

Grill stations, sushi, salads, mezze such as hummus, tabbouleh and fattoush, and egg stations are usually lighter choices. Fried starters, creamy sauces, pastries and bread baskets add up quickly.

4. Pick one dessert and enjoy it

Instead of small portions of five desserts, choose the one you really want, eat it slowly and enjoy it without guilt. Fresh fruit is a good addition if you still want something sweet.

5. Slow down

Put your fork down between bites, chat with friends and wait 15 to 20 minutes before going back for more. It takes time for your body to register that it is full.

Drinks: the hidden calories

Drinks are often where most extra calories come from at a brunch. Mocktails, fresh juices, milkshakes and alcoholic drinks can each contain as much sugar as a dessert.

• Alternate every drink with a glass of water.
• Choose sparkling water with lime, unsweetened iced tea or black coffee.
• If you drink alcohol, keep to one or two drinks and avoid sugary mixers.

Eating out at restaurants

• Look at the menu in advance so you can choose calmly rather than when you are hungry.
• Start with a salad or soup to take the edge off your hunger.
• Ask for sauces and dressings on the side.
• Swap fries for salad or steamed vegetables; most restaurants are happy to do this.
• Share starters and desserts with the table.
• Watch the bread basket. Have one piece if you want it, then move it away.

Food delivery: order smarter

Food delivery is part of daily life for many people in Dubai, especially after a long day at work. A few habits help:

• Keep a short list of go-to healthier orders, such as grilled chicken or fish with salad, poke bowls, lentil soups, shawarma plates with extra salad and less sauce, or tandoori dishes with vegetables.
• Check portion sizes. Many meals are enough for two, so save half for the next day.
• Skip the add-ons such as extra cheese, fries and sugary drinks.
• Order earlier in the evening, before you get too hungry.

Office lunches and work events

Team lunches, meetings with snacks and celebrations at work can happen several times a week. Keep a healthy snack at your desk, choose the lighter options at work events, and eat a balanced lunch so you are not tempted by the afternoon biscuits.

The day after: no punishment needed

If you eat more than you planned, that is completely normal. There is no need to skip meals or over-exercise the next day. Go back to your usual meals, drink plenty of water, get some movement in and carry on. Consistency over weeks matters far more than one meal.

Frequently asked questions

Can I go to brunch and still lose weight?

Yes. One brunch a week can fit into a weight loss plan if the rest of your week is balanced and you follow a simple plan on the day.

What are the healthiest choices at a buffet?

Salads, grilled fish and chicken, seafood, mezze, soups and egg dishes are usually the lightest options. Fill half your plate with vegetables first.

Should I skip breakfast before a brunch?

No. A small, protein-rich snack beforehand helps you eat more mindfully at the brunch.

This article is for general information and does not replace advice from your doctor. If you have a medical condition or take regular medication, speak to your doctor before changing your diet.