What is Michael Mosley's Best Breakfast? Fast 800 Diet Guide

October 12, 2025 •

3 min read

A study in the journal Nutrients shows that high-protein breakfasts increase satiety. Dr. Michael Mosley, creator of the Fast 800 diet, uses this principle. He recommends protein-rich, healthy-fat breakfasts to fuel the day and manage cravings.

Quick Summary

Dr. Michael Mosley's best breakfast choices include high-protein, low-carb options like eggs or Greek yogurt. These support sustained energy and satiety. The Fast 800 diet prioritizes nutrient-dense recipes, such as vegetable omelets and baked eggs with avocado.

Key Points

Eggs are a Top Choice: Mosley suggests eggs, as omelets, scrambled, or poached, as a filling, high-protein breakfast.
Prioritize Protein, Fat, and Fiber: Mosley focuses on these to increase satiety, control cravings, and support weight loss.
Low-Carb Approach: The Fast 800 plan favors low-carbohydrate meals to stabilize blood sugar.
Consider Intermittent Fasting: Some people delay breakfast to extend their fast.
Variety Is Key: Chia seed bircher, Greek yogurt, and smoothies are also recommended for different nutrients.
Vegetables for Extra Nutrients: Recipes like the mushroom omelette and baked eggs with avocado add non-starchy vegetables to boost nutrients.

The Foundation of a High-Protein Breakfast

For those following Dr. Michael Mosley's Fast 800 diet, breakfast is essential for metabolism and hunger control. The strategy replaces carb-heavy foods with meals packed with protein, healthy fats, and fiber. This mix stabilizes blood sugar and extends feelings of fullness. The emphasis is on quality ingredients to support overall health and weight loss.

Michael Mosley's Top Breakfast Recommendations

Mosley has several go-to recipes that match his dietary principles, though there isn't one best breakfast. He focuses on versatility, making it easy for individuals to find healthy options. Eggs are a favorite due to their high protein content.

Eggs: The Versatile Protein Source

Mosley suggests eggs prepared scrambled, boiled, poached, or as an omelette. A mushroom omelette with spinach and spices provides vegetables and a protein boost. The Fast 800 also has a recipe for baked eggs with avocado, which highlights the importance of healthy fats and protein for sustained energy.

Mushroom Omelette: Combines two eggs with sauteed mushrooms, spinach, and chili flakes. It provides vitamins and keeps you full.
Scrambled Eggs with Smoked Salmon: Scrambled eggs with smoked salmon are mentioned as a fasting-day option. This meal provides high-quality protein and omega-3 fatty acids.
Baked Eggs with Avocado: This is a low-carb, high-fat option with an egg baked in an avocado half. It is often topped with salsa and feta.

Non-Egg Alternatives for a Nutritious Start

For those wanting other options, Mosley's Fast 800 plan also includes several other low-carb, high-protein options:

Chia Breakfast Bircher: This involves soaking chia seeds and oats in a milk alternative, then adding fruits and nuts.
Rhubarb Yoghurt: This combines Greek yogurt with stewed rhubarb for a breakfast or dessert.
Low-Calorie Shakes: These offer a measured dose of protein and fiber.

Choosing the Right Breakfast

The best breakfast depends on preferences, dietary needs, and health goals. For weight loss, focus on protein, fiber, and healthy fats while reducing processed carbs and sugar. This approach helps reduce cravings and energizes you.

Comparison of Michael Mosley's Recommended Breakfasts


Feature	Mushroom Omelette	Baked Eggs with Avocado	Chia Breakfast Bircher	Low-Calorie Shake
Key Ingredients	Eggs, mushrooms, spinach, onion	Eggs, avocado, tomatoes, feta	Chia seeds, oats, milk, fruit	Protein powder, fiber blend
Protein Source	Eggs	Eggs	Chia seeds	Protein powder
Fat Source	Olive oil, butter	Avocado	Nuts, seeds	Healthy fats (in some brands)
Fiber Source	Spinach, mushrooms	Avocado, tomatoes	Chia seeds, oats	Fiber blend
Calorie Count (approx.)	Medium	Medium	Medium	Low (typically ~200)
Dietary Suitability	Low-carb, vegetarian	Low-carb, vegetarian	Vegan-friendly	High-protein, flexible
Preparation Time	Fast	Medium	Overnight soak	Very fast
Best For	Savory meal, vegetable intake	Nutrient-dense, filling	Convenience, vegan diet	Convenience, calorie control

The Importance of Variety and Mindful Eating

Mosley stresses the importance of flexibility. He mentions that delaying breakfast or intermittent fasting can be beneficial, especially for those not hungry in the morning. The key is to listen to your body and find a sustainable routine.

Conclusion

There is no single best breakfast, but there are clear principles. Mosley recommends protein-rich eggs in various ways to maximize satiety and nutrient density. Whether you choose a mushroom omelette, a low-calorie shake, or a vegan bircher, the focus is on healthy fats, high protein, and low carbohydrates. This flexible approach allows variety while supporting a healthy eating plan. For detailed recipes, The Fast 800 website is a good resource.

High Protein: Eggs, Greek yogurt, or protein shakes are central to the approach.
Healthy Fats: Ingredients like avocado and olive oil are encouraged.
Veggies and Fiber: Include vegetables like spinach and mushrooms to boost nutrients.
Low Carbohydrate: Minimize processed carbs and sugar.
Flexibility: The plan accommodates various preferences, including vegan options.
Intermittent Fasting: Delaying breakfast is an option for some.
Meal Replacement: Low-calorie shakes are a convenient alternative.

Frequently Asked Questions

Dr. Mosley suggests a mushroom and spinach omelette, baked eggs with avocado and salsa, and scrambled eggs with smoked salmon. Other options include chia seed bircher and Greek yogurt with fruit.

A low-carb breakfast, high in protein and fats, stabilizes blood sugar, prevents energy crashes, and keeps you full longer.

Yes, low-calorie, high-protein shakes are an approved option. They provide nutrients with fewer calories.

Dr. Mosley suggests delaying breakfast can be effective for some people. This extends the overnight fasting period.

Mosley recommends a Chia Breakfast Bircher for vegans. It involves soaking chia seeds and oats in a milk alternative overnight, with nuts and fruit.

Yes, Mosley has mentioned simple overnight oats as a breakfast option, often topped with fruit and nuts.

Scoop out some of the avocado to make space for an egg, then bake until the egg is cooked. Top with salsa, feta, and seasonings.