Are you a morning person or rather grumpy after getting up? Either way, a delicious breakfast puts many people in a good mood – especially after fasting.
But not alle breakfasts are the same. In this blog post, you’ll learn what’s important about your first meal in the morning.
We’ll show you how to easily put together a breakfast that not only tastes delicious and is filling, but also supports your fasting success in the best possible way. Tasty recipe ideas included.
Why a healthy breakfast is essential
Intermittent fasting focuses on your fasting periods. After all, this is when all the health-promoting processes that make up the method take place.
But it is at least as important to give thought to your first meal after fasting – especially if you want to benefit optimally from your meal breaks. This includes providing yourself with all the important nutrients during your eating window.
Are you perhaps one of the BodyFasters who skip dinner? Then you should pay special attention to a healthy and balanced breakfast. Because in this case it is one of the MOST IMPORTANT factors for your success.
5 ultimate tips for balanced breakfast creations
1. Start with a large glass of water
Since our bodies are made up of about 70 percent of water, adequate hydration is especially important.
So before you get up and have breakfast, treat yourself to a large glass of lukewarm water. This stimulates your metabolism and prevents cravings. It will also make you feel fitter and fresher.
2. Take your time!
A calm approach is a strong approach!
When you eat breakfast, you lay the foundation for your day. Therefore, you should take enough time and enjoy your breakfast consciously.
Eat slowly and chew thoroughly (20-30 times per bite). This way, your body can get used to eating in the best possible way and you will notice immediately when the feeling of saturation sets in.
If you don’t have much time in the morning, or don’t want to get up extra early to prepare your breakfast, you can try overnight oats or chia pudding (recipe ideas in the BodyFast app). This is oatmeal or pudding that you mix in the evening and let sit in the fridge overnight. Mixed in a preserving jar, you have a powerful breakfast to go.
3. Use natural ingredients as much as possible
A good start to your day (and your eating period) begins with foods that are as least processed as possible.
- Cereal flakes (e.g. oatmeal) instead of ready-made cereals or cornflakes
- Fresh fruit instead of fruit juice, pure fruit smoothies or jam
- Natural yogurt or vegan yogurt alternatives instead of fruit yogurt with added sugar
- Nuts and seeds such as pumpkin seeds, sunflower seeds, chia or flax seeds
- Dairy products or plant-based drinks like oat or almond milk
When you go for natural foods, you know exactly what’s in your meal! You automatically create dishes that are more nutrient dense, contain less sugar and salt, and are free of other unnecessary additives.
By the way, the high sugar content in fruit juices and smoothies is also the reason why fresh fruits are the better choice.
4. Mix and match your breakfast components
The perfect breakfast after fasting is one that doesn’t stress your stomach, gives you the energy you need for the day, and tastes delicious, of course!
This combination ensures that your blood sugar levels rise more steadily after eating and that you stay full for longer.
For that extra energy boost, you can add complex carbs like whole grain bread or oatmeal in small amounts. These provide you with many additional nutrients such as B vitamins, magnesium, folic acid and fiber.
Less suitable are simple carbs (highly sugary foods or white flour products), as these spike your blood sugar levels and increase the risk of cravings.
5. Eat the rainbow!
Vegetables and fruits are important sources of nutrients.
Since our bodies only draw on reserves during fasting, you should use your meal periods to refill your nutrient stores. Therefore, include fresh fruits (e.g. berries of all kinds) and vegetables in your breakfast routine.
If you’re now wondering what such a perfect “after fasting” breakfast might look like, here’s an example for you (you can also find the recipe in the BodyFast app, by the way):
Protein rich breakfast bowl
For 1 serving you’ll need:
- 1/2 avocado
- 2/3 cup grapes
- 1/2 cup chickpeas
- 1 tbsp pumpkin seeds
- 1/2 cup cottage cheese
- 1/2 tsp olive oil
- 1 tsp sesame seeds
- 1/2 tsp herbs, mixed
- 1/4 tsp paprika powder, sweet
How it works
- Heat the oil, fry the chickpeas in it and season with herbs and paprika powder.
- In the meantime, cut the grapes into halves and slice the avocado.
- Divide the cottage cheese between bowls, top with chickpeas, avocado and grapes and serve sprinkled with pumpkin seeds and sesame seeds.
In just 15 minutes, you’ll have a power breakfast that provides 30 grams of carbohydrates, 35 grams of fat, and 28 grams of protein per serving. In other words: It includes everything your body needs after fasting.
How to create the perfect breakfast after fasting
As you can see: Creating a breakfast that fits your fasting lifestyle isn’t as complicated as you might have thought.
The savory breakfast bowl in our post shows that you can whip up delicious and healthy creations in no time with fresh ingredients and a clever combination strategy. This is how you make your body and mind happy and set the course for success.
For more inspiration about the perfect breakfast, take a look at the BodyFast app.
As a Coach user, you’ll have access to personalized fasting plans, daily coachings and weekly challenges, as well as 100+ delicious recipes that support your progress.