What to eat for breakfast on Fast 800?: Healthy & Satiating Ideas

October 12, 2025 •

4 min read

Studies suggest that a high-protein breakfast can significantly increase satiety and curb cravings, making it a powerful strategy when considering what to eat for breakfast on Fast 800?. A well-chosen morning meal can help manage hunger and provide sustained energy throughout your fasting window.

Quick Summary

This guide explores nutritious, low-calorie breakfast ideas suitable for the Fast 800 diet, focusing on protein, fiber, and healthy fats for sustained energy and fat burning.

Key Points

Prioritize Protein: For sustained energy and to feel fuller longer on the Fast 800 diet, start your day with a high-protein breakfast.
Choose Healthy Fats: Incorporate healthy fats from sources like avocado, olive oil, nuts, and seeds to increase satiety and support overall health.
Opt for Eggs: Eggs are a versatile, nutrient-dense breakfast option for the Fast 800, whether scrambled, poached, or in an omelette.
Eat Full-Fat Dairy: Go for full-fat Greek yogurt over low-fat alternatives, as it is more satiating and aligns better with the Mediterranean-style Fast 800 principles.
Avoid Sugary & Processed Carbs: To prevent blood sugar spikes and crashes, steer clear of sugary cereals, pastries, and refined carbs like white bread.
Prep Meals in Advance: For busy mornings, prepare low-carb breakfasts like chia bircher or portioned ingredients for shakes and omelettes the night before.
Use Fast 800 Shakes for Convenience: Meal replacement shakes designed for the Fast 800 offer a quick, balanced, and convenient way to have a low-calorie breakfast.

Understanding the Fast 800 Approach

The Fast 800 diet, popularized by Dr. Michael Mosley, is a program that uses intermittent fasting principles with a low-calorie Mediterranean-style eating plan. The program typically involves either a very-low-calorie phase (800 calories per day) for a short period or a 5:2 approach, where you restrict calories to 800 on two non-consecutive days each week. During these calorie-restricted periods, every meal counts, and breakfast plays a crucial role in setting you up for success. The goal is to maximize satiety with nutrient-dense foods to prevent hunger and energy crashes.

The Importance of a Smart Breakfast on Fast 800

When your daily calorie budget is limited, your breakfast must work hard for you. Choosing meals rich in protein and healthy fats is paramount, as these macronutrients are digested more slowly, keeping you feeling fuller for longer. Skipping breakfast is also an option for some followers, extending the overnight fasting period, but for those who prefer to eat in the morning, focusing on the right foods is key. A high-sugar, low-protein breakfast, like many store-bought cereals, would use up a significant portion of your daily calories without providing the necessary staying power.

High-Protein & Low-Carb Breakfasts

Protein is your best friend on the Fast 800, and eggs are one of the most versatile and protein-packed options available. You can cook them in countless ways, often with minimal calories. Full-fat Greek yogurt is another excellent choice, providing a creamy texture and a good dose of protein and healthy fats.

Egg-cellent Ideas

Simple Scrambled Eggs with Spinach: Cook two eggs with a handful of spinach and a touch of extra virgin olive oil. This simple meal is packed with protein and nutrients.
Mediterranean Omelette: A quick and satisfying option, this omelette can be filled with chopped tomatoes, spinach, and a sprinkle of parmesan cheese for extra flavour.
Keto Breakfast Traybake: For a more indulgent but still compliant option, bake eggs with mushrooms, spinach, and a few cherry tomatoes.
Mexican Baked Avocado & Eggs: For a luxurious, low-carb breakfast, bake an egg directly into a halved avocado and top with salsa and chilli flakes.

Yogurt and Berry Combinations

Greek Yogurt with Berries: Top full-fat Greek yogurt with a handful of antioxidant-rich berries like blueberries, raspberries, or strawberries. These fruits are lower in sugar compared to tropical varieties.
Blueberry and Almond Yogurt: Mix plain, full-fat Greek yogurt with fresh blueberries, chopped almonds, and a dash of cinnamon for a flavourful and satiating meal.

Quick & Convenient Breakfast Options

For those busy mornings, having a few pre-prepped or ready-to-go options is essential to stay on track. The Fast 800 offers shake mixes, and there are many make-ahead recipes that fit the criteria.

Shakes and Smoothies

Fast 800 Shakes: The Fast 800 range includes meal replacement shakes specifically formulated to provide balanced nutrition for around 200 calories. They are a quick and reliable way to meet your nutritional needs on a fasting day. Flavours include chocolate, salted caramel, and vanilla.
Golden Smoothie: A blended drink with a Fast 800 shake powder, banana, and warming spices like turmeric and cinnamon.

Make-Ahead Meals

Chia Breakfast Bircher: Prep this low-carb breakfast the night before. Combine chia seeds, rolled oats, unsweetened almond milk, and Greek yogurt, and let it set in the fridge. Top with berries and seeds in the morning.

Plant-Based & Vegan Breakfasts

Adhering to a plant-based diet on the Fast 800 is entirely possible by focusing on legumes, nuts, seeds, and specific vegetables.

Chia Pudding: A versatile, plant-based alternative to overnight oats, made with chia seeds and unsweetened almond or coconut milk.
Tofu Scramble: A vegan version of scrambled eggs, made with firm tofu, nutritional yeast for a cheesy flavour, and plenty of vegetables like spinach, mushrooms, and bell peppers.
Avocado Toast (Modified): Enjoy a small portion of avocado on a single slice of whole-grain or rye sourdough toast on non-fasting days, or with cucumber slices instead of bread during the very-low-calorie phase.

Fast 800 Breakfast Comparison Table


Breakfast Option	Calorie Estimate	Protein (Approx.)	Key Nutrients	Prep Time	Suitability
Scrambled Eggs with Spinach	~150-200	High (15g+)	Protein, Iron, Vitamins A & K	<10 mins	Excellent (Very Filling)
Greek Yogurt with Berries	~150-200	High (15g+)	Protein, Calcium, Antioxidants	<5 mins	Excellent (Quick & Easy)
Fast 800 Shake	~200	High (25g+)	Protein, Fibre, Vitamins	<2 mins	Excellent (Convenience)
Chia Breakfast Bircher	~250-300	Medium	Fibre, Omega-3s, Protein	10 mins (+ overnight)	Good (Prep-Ahead)

What to Avoid at Breakfast

To stay within the 800-calorie limit and maximize satiety, you should steer clear of several common breakfast items:

Sugary Cereals: These cause blood sugar spikes and crashes, leading to increased hunger later.
High-Sugar Fruits: Tropical fruits like mangoes and pineapples contain more sugar. Opt for lower-sugar berries, apples, or pears instead.
Processed Starchy Foods: Minimise refined carbohydrates like white toast, bagels, and pastries.
Low-Fat Products: These are often loaded with sugar to compensate for flavour and lack the healthy fats needed for satiety. Always choose full-fat dairy like Greek yogurt.

Conclusion: Making the Right Breakfast Choices

Deciding what to eat for breakfast on Fast 800? is about prioritizing nutrient density, protein, and healthy fats. Whether you choose a classic egg-based dish, a creamy Greek yogurt bowl with berries, or a convenient Fast 800 shake, the key is to fuel your body with options that provide lasting energy and satisfaction. By focusing on whole, unprocessed foods and preparing your meals ahead of time, you can navigate your fasting days with ease and achieve your health goals. A balanced and thoughtful breakfast is a powerful tool on the Fast 800 journey, setting a positive tone for the rest of your day.

For more detailed guidance and recipes, consider exploring the official Fast 800 website. The Fast 800

Frequently Asked Questions

Yes, black coffee or coffee with a splash of unsweetened almond milk is generally fine on the Fast 800 diet, especially during fasting windows, as it has minimal calories and can suppress appetite. Avoid sugar or high-calorie creamers.

Excellent vegan breakfast options include a tofu scramble with plenty of vegetables, chia seed pudding made with unsweetened plant-based milk, or a small portion of avocado with cucumber.

Yes, The Fast 800 brand offers specifically designed meal replacement shakes that are an ultra-convenient and nutritionally balanced option for breakfast on your fasting days, providing around 200 calories.

During the very-low-calorie phase, it's best to minimize or avoid processed starches and bread. On non-fasting days or for a small portion, opt for a single slice of high-fibre, whole-grain, or rye sourdough toast.

Focus on breakfasts rich in protein and healthy fats, as these are the most satiating macronutrients. Options like eggs or full-fat Greek yogurt with berries are excellent for keeping hunger at bay.

Stick to low-sugar fruits like berries (strawberries, blueberries, raspberries) as they are packed with antioxidants and won't cause the same blood sugar spike as sweeter, tropical fruits like mango or pineapple.

Chia Breakfast Bircher is a perfect make-ahead option. You can mix it the night before and it will keep in the fridge for up to three days, ready to eat with your favourite toppings.