Originally appeared in the February 5, 2018 Philadelphia Magazine

We’ve all been there, done that when it comes to overindulging. Whether your hangover is from cheap beer or sodium — lookin’ at you, wings and pizza — refueling and rehydrating is a must-do the next morning. Here, we asked Philadelphia’s health pros for their go-to hangover breakfasts.

Avocado Toast Special at Bakeshop

“The multi-grain toast and poached egg are good sources of thiamine (vitamin B-1), which helps hangovers.  Add in the potassium from the avocado, which maintains fluid balance in your body, and you have the perfect meal.  Bonus: walk a few doors down to Sip-N-Glo and grab their pineapple charcoal lemonade to help detox and hydrate all in one.” —Melissa Bailey of Two Hungry Work Wives

Green Balance at Sip-N-Glo

“If I am in Center City, I’ll either stop by Sip-N-Glo and order their Green Balance (chocolate plant protein, chia seeds, kale, spinach, and almond milk) or I’ll shoot across the street to Spread Bagelry and order their whole wheat everything bagel with egg whites, truffled mushrooms, Swiss, and spinach. Before bed, I take a B complex vitamin specifically because it contains Thiamine which is a cofactor in glucose metabolism. I literally swear by this! Gulp one down with a bottle of water or eight ounces of Gatorade and you’ll thank me. ” — Theresa Shank of Philly Dietitian

Nova Scramble Bagel Sandwich at Spread Bagelry

“It’s the perfect combo of necessary carbohydrates, protein, fat, salt and sugar to kick the day off right. My go-to: Nova Scramble on a whole wheat everything bagel (carbohydrates), eggs (protein); smoked salmon spread (protein, fat, salt), tomato and onion (veggies for good measure), plus a small freshly squeezed juice (sugar).” — Britney Kennedy of OnPoint Nutrition

Scrambled Egg Whites at Honey’s Sit N Eat

“My healthy go-to breakfast around Philly is at Honey’s Sit N Eat. I usually always gravitate to scrambled egg whites, veggie sausage, small cup of grits and and a homemade corn muffin w/ fresh made grapefruit juice. It fills me up and helps get me through the morning without feeling so hungry by lunchtime! Plus, its loaded with healthy protein and carbohydrates.” — Robyn Weisman

Avocado Toast with Bacon at Miles Table

“Not only is it delicious and nutritious, but it lines your tummy with the healthy fats and (let’s be real here) the little bit of grease your still-semi-drunk self needs. It is great eating in or taking out. Their breakfast potatoes are also amazing. I live for a good crispy potato and they have it down to a science.” — Shoshana Katz of BPM Fitness

11th Street Omelette at Hawthornes Cafe

“Order the omelette (hold the pancetta, sub egg whites). Not only does it taste amazing, but the omelet offers great protein from the eggs and cheese as well as good sources of vitamins and minerals from the Brussel sprouts and roasted red peppers. Order the French press coffee for energy and water to rehydrate!” — Liz Smith of Two Hungry Work Wives

Maple Banana Oatmeal at Snap Kitchen

“If I am pressed for time I head over to Snap Kitchen for their maple banana oatmeal with a side fruit cup and matcha green tea from Trader Joe’s. The oatmeal is loaded with fiber and flax seed for a healthy breakfast kick! I also try to have some type of electrolyte water to help me stay hydrated throughout the day.” — Robyn Weisman, personal trainer

Green Wrap at Tela’s Market & Kitchen

“They have a Green Wrap  that is made with scrambled eggs ( I order egg whites), broccoli, pesto, arugula, and herb goat cheese in a spinach wrap with a side of potatoes. I always sub out the wrap and ask for the egg combo to be made into an omelette since I prefer the potatoes over the wrap and don’t want to have a load of carbs which ultimately will make you feel more sluggish post-meal.” —Theresa Shank of Philly Dietitian

Egg White Veggie Omelette at Sabrina’s Cafe

“My go-to would be an egg white veggie omelet [peppers, spinach, tomatoes, onion, etc.] with salsa and a side of multi grain toast with a side of avocado. The toast will provide the substance to help you feel like you ‘soak up’ the alcohol and fill you up since you tend to be hungry (if you don’t feel sick). The veggies will provide key nutrients, such as B vitamins, that get depleted during alcohol metabolism. The avocado is a healthy fat that will help make you feel fuller and provide calories that your body is yearning after poor sleep (alcohol lowers the quality of sleep). The egg whites are just a lean protein and cut out about 150 calories by not including the yolks. If you can, I would also get a glass of tomato juice- this will help provide some electrolytes to get your body back in balance — but drink tons of water!” — Kelly Strogen of Wayne Nutrition

Eggs and Avocado from Bakeshop

“I’m actually not a big drinker (like barely at all) but, my go-to comfort food breakfast is from the Bakeshop on 20th. I get gluten-free bread, eggs, avocado, spinach, and tomato. It’s packed with nourishing ingredients plus it has all the comforting feels of a traditional breakfast sandwich. Yum!” — Katie Cavuto of Katie Cavuto RD

Eggs Benedict at Green Eggs Cafe

“I’m nearly four-years sober, but surprisingly an unexpected residual effect of this has been turning every breakfast (that I eat out) into a hangover breakfast. Working out all of the time and having some useful genetic predispositions helps me do this and maintain abs. Any and all of the Benedict’s available at Green Eggs Cafe — oftentimes I mix it up but prefer anything with the words ‘Buffalo-style.’” — Tom Wingert of City Fitness

Eggs and Avocado Smash at Bluestone Lane

“From baked eggs, to loaded brekkie boards, to famous avocado smash, Bluestone Lane’s brunch menu will hit the hangover spot, while keeping health at the forefront of its ingredients. Pair your dish (or two) with a Golden Latte and let the anti-inflammatory qualities of warm turmeric soothe your pounding head.” — Alex Coll of Fitlicity

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