What does Michael Mosley recommend for breakfast?

October 18, 2025 •

3 min read

Dr. Michael Mosley, creator of the 5:2 and Fast 800 diets, emphasizes the importance of a protein-rich, low-sugar breakfast to keep you feeling full for longer. His personal breakfast choices often align with a Mediterranean-style diet, favouring eggs and whole grains over high-carb, sugary alternatives.

Quick Summary

Health guru Michael Mosley recommends high-protein, low-carb morning meals featuring eggs, Greek yogurt, and whole-grain oats to promote satiety and support weight management. He advises against sugary cereals and juices, and integrates his meal choices with intermittent fasting principles.

Key Points

Prioritise protein: Mosley recommends protein-rich foods like eggs and Greek yogurt to increase satiety and keep you full longer.
Opt for low-sugar, low-carb options: He suggests avoiding sugary cereals, white toast, and pastries, which cause blood sugar spikes and energy crashes.
Embrace whole grains: Whole-grain oats and wheat bran are preferred over instant varieties, providing sustained energy and fiber.
Add healthy fats: Incorporating healthy fats from nuts, seeds, and oily fish (like salmon or kippers) is encouraged for added nutrition and flavour.
Focus on vegetables and fermented foods: Adding vegetables and gut-friendly items like kimchi or sauerkraut to eggs is a key part of his recommendation.
Consider intermittent fasting: For those not hungry immediately, delaying breakfast extends the overnight fast, which can aid weight loss.

The Pillars of a Mosley-Approved Breakfast

Michael Mosley's breakfast recommendations are grounded in principles from the Mediterranean diet and often complement intermittent fasting. His core philosophy centres on high-protein, low-carbohydrate, and low-sugar options to stabilise blood sugar and promote lasting fullness. This approach helps avoid the energy crashes and cravings associated with typical high-carb breakfasts like toast and sugary cereals, supporting weight management and overall health.

Prioritizing Protein for Lasting Fullness

A key aspect of Mosley's advice is the focus on protein to enhance satiety. Protein digests slowly, preventing rapid blood sugar fluctuations. This helps reduce the urge to snack between meals and supports weight goals. Eggs are a preferred source of protein for Mosley due to their versatility and nutrient density.

Emphasizing Whole Foods and Fermented Foods

Mosley advocates for minimally processed, whole food ingredients. He also includes fermented foods like kimchi and sauerkraut for their prebiotic effects and benefits to gut health. This focus on whole, gut-friendly foods is central to his nutritional guidance.

Recommended Breakfast Options from Dr. Mosley

Dr. Mosley provides several practical breakfast suggestions:

Eggs with vegetables: Options like a mushroom omelette or scrambled eggs are favourites. He suggests incorporating vegetables such as onions and spinach, along with flavourings like garlic or turmeric.
Eggs with oily fish: For added protein and omega-3 fatty acids, scrambled eggs with smoked salmon or an omelette with kippers are recommended.
Whole-grain porridge or overnight oats: If choosing oats, opt for whole-grain rolled oats with wheat bran instead of instant versions. Toppings like nuts, seeds, and berries add flavour and nutrients.
Full-fat Greek yogurt: This is a quick, protein-rich option. Pair it with berries, nuts, and seeds for a balanced meal.

What to Avoid for a Healthy Breakfast

Mosley identifies specific foods to avoid at breakfast:

Sugary breakfast cereals: These are typically high in sugar and refined carbohydrates, causing energy spikes and subsequent crashes.
Fruit juices and commercial smoothies: Many store-bought varieties contain high amounts of added sugar.
Refined carbohydrates: Foods like white toast, croissants, and pastries offer little nutritional value and limited sustained energy.
Dried fruit: While natural, dried fruit is concentrated in sugar and should be consumed in moderation.

Comparison Table: Mosley's vs. Typical Western Breakfast


Feature	Mosley-Approved Breakfast	Typical Western Breakfast	Comparison
Core Focus	High protein, low sugar, complex carbs	High sugar, refined carbs	Mosley's focus promotes satiety and stable energy; the Western model often leads to energy crashes.
Main Ingredient	Eggs, whole-grain oats, Greek yogurt	Sugary cereals, white toast	The protein and fiber in Mosley's staples offer better nutritional value.
Calorie Profile	Nutrient-dense, moderate calories	Often high in empty calories	Mosley's options provide more nutrition per calorie.
Blood Sugar Impact	Low and slow, avoids spikes	High and fast spikes and crashes	Mosley's choices are better for managing blood sugar and reducing cravings.
Digestive Health	Includes fermented foods and fiber	Lacks fermented foods and fiber	Mosley's recommendations support gut health.

How Intermittent Fasting Affects Breakfast

Mosley often discusses breakfast in the context of intermittent fasting. While not always requiring skipping breakfast, he suggests that if you're not hungry in the morning, delaying your first meal can be beneficial. This extends the overnight fast, which can encourage the body to use fat for energy. A simple 12-hour fast from 8 pm to 8 am is one example.

The Power of the Mediterranean Approach

Mosley's breakfast advice aligns with the broader Mediterranean diet, which is rich in vegetables, fruits, healthy fats, legumes, and whole grains. This eating pattern is linked to numerous health benefits. Adopting this approach at breakfast sets a healthy tone for the day. Including healthy fats from sources like olive oil, nuts, and oily fish further enhances satiety.

Conclusion

Michael Mosley's breakfast recommendations centre on prioritising protein, choosing whole foods, and minimising sugar and refined carbohydrates. Options like eggs with vegetables, whole-grain porridge, or Greek yogurt with berries can help you stay full and energised. Following these Mediterranean-inspired principles can contribute to weight management and long-term health.

Frequently Asked Questions

No, he does not always recommend skipping breakfast. While some intermittent fasting schedules involve delaying the first meal, he suggests eating a healthy breakfast if you are hungry. His emphasis is on what you eat, rather than strict timing.

Mosley generally advises against sugary breakfast cereals and white toast. These are often high in refined carbohydrates and sugar, which can lead to blood sugar spikes and cravings.

He recommends eggs because they are high in protein and nutrients, and help to keep you feeling full for longer than high-carb alternatives like cereal. This helps to reduce snacking later in the morning.

Mosley warns against many commercial fruit juices and smoothies, as they can be very high in sugar. He suggests opting for whole fruits instead, which contain fiber and are less likely to cause a sugar spike.

A simple and quick option is full-fat Greek yogurt topped with a mix of berries, seeds, and nuts. This provides a good balance of protein, healthy fats, and fiber.

He likes to add nutrient-rich vegetables like onions and spinach to his omelettes. Flavourings like garlic, turmeric, and chili flakes are also used to enhance taste and provide additional health benefits.

Mosley’s approach is flexible and depends on the individual. If you are practising intermittent fasting, you may choose to delay breakfast. However, for those who prefer to eat in the morning, he recommends a high-protein, low-sugar meal to start the day right.