Breakfast after Fasting: The Best Tips and Recipes

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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.

This means:

  • 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!

The best way to create such a meal is to combine proteins, e.g. in form of eggs, curd, nuts or seeds with healthy fats (e.g. olive, avocado or coconut oil).

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

  1. Heat the oil, fry the chickpeas in it and season with herbs and paprika powder.
  2. In the meantime, cut the grapes into halves and slice the avocado.
  3. 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.


19 réactions sur “ Breakfast after Fasting: The Best Tips and Recipes ”

  1. Christie Toto Réponse

    I just started the BodyFast program a week ago and I am now in my second week. I am a truck driver and find it a little challenging to get all my recommended water in my day. Also preparing some recommended recipes is a little difficult. I can prepare some things and take with me because I do have a small refrigerator inside the truck. Do you have any recommendations for me and my lifestyle? I am home three days out of the week.

    • Christian Mall Réponse

      Hi Christie, first of all, we think that it’s awesome that you try to adapt intermittent fasting to your lifestyle. You should be proud of yourself! Please continue to try to make sure that you drink enough water since this is very important.
      If you’re looking for recipes that we have in our app, we can give you some recommendations. We have some breakfasts that you could check out, e.g., our “Overnight oats with mango” or one of our “Chia pudding” recipes. If you put the ingredients into a jar in the evening on the day before, you can easily take it with you in the morning. If you’re looking for food-prep lunch, you might want to check out the “Buddha bowl with hummus”, the “Protein bowl with prawns”, the “Quinoa and vegetable thalers on a bed of spinach”, or the “Vegetable pancakes with nut dip”.
      A meal-prep category is a great feature suggestion, so we will keep this in mind for future app updates. Thank you! Happy BodyFasting! 😊

  2. Janet Brault Réponse

    I agree with the info about creating the perfect breakfast after fasting.
    I would like to know what is the perfect meal to end ones fast. Perhaps there is an article in the app that I have not yet come across. I sometimes eat popcorn as a snack near the end of my eating window for fun &fibre. My friend said this wasn’t a good choice as it is a high carb food which needs to be processed before the fasting gets to burning the fat. So do I need to desist in this fun fibre practice for better results?

    • Christian Mall Réponse

      Hi Janet, indeed, popcorn is not an ideal choice for multiple reasons. Processed foods often contain a huge amount of sugar and/or salt. Popcorn contains a lot of carbohydrates. This isn’t ideal before fasting because pretty much all processes that occur during fasting are based on the normalization of the blood sugar and insulin levels. These processes occur faster if the last meal before the fast only contained little carbohydrates.
      If you’re using the Coach and have a look at the bottom of our “Recipes” page, you can apply the filter “Before fasting” to find suitable recipes and get some inspiration.
      To summarize, the last meal before fasting should be low in carbs but high in protein (and fiber). This way, you support the intermittent fasting processes in an ideal way and won’t get hungry soon. We wish you good luck on your journey! 😊

  3. Stefanie Réponse

    Hi, I’m excited to implement this app into my fasting regimen. I’ve been doing a 36-48 hour fast every week since January. In addition, I typically aim for 18:6 for the most part, while easing up to 16:8 or 14:10 on the weekends I’m never sure what to eat when I break the fast, and I guess I’ve been cheating a little bit by sipping a diluted Gatorade zero during my longer fasts. I have discovered that an ice water fruit smoothie is so delicious, typically with banana and either berries or an orange. I’m wondering if I’m doing this all wrong because I’m spiking my insulin? Any advice?

    • Christian Mall Réponse

      Hi Stefanie, regarding breaking your fast in general, we have a blog article that you might find useful 🤗 You can check it out here: During the fasting period we recommend that you only drink water, coffee, and tea without any sugar or additives. This ensures that you don’t break your fast. What you can do is add a few slices of ginger or lemon to your water but please make sure that they’re unsqueezed. Happy BodyFasting!

  4. Stefanie Réponse

    PS – the ice and fruit smoothie is what I’ve been breaking my fasts with. I consume nothing aside from black coffee, rooibos tea and the delightful Gatorade zeros during my fasts.

    • Christian Mall Réponse

      Hi Stefanie, although we already answered your other comment, we’d like to reiterate that we don’t recommend drinking soft drinks during fasting. Even sugar substitutes can spike the insulin level, meaning that you would break your fast. Regarding breaking your fasts with fruit smoothies, we would say that they’re not the ideal choice because fruits contain simple sugars. This causes a rapid spike and decline in blood sugar levels which can then cause a rapid increase in appetite. Thus we recommend breaking your fasts with protein rich foods which you can consume with healthy fats. If you’d like to consume carbohydrates, they should come from whole grain products, nuts, and seeds (but be aware that not everyone can tolerate nuts on an empty stomach). These tips are even more important, the longer the fasting period was.

  5. Nanci Difilipo Réponse

    Pagué por el coach, pero no sé cómo contactarme para que me de un programa personalizado de ayuno, adaptado a mis necesidades. Si me pueden orientar se los agradeceré.

    • Christian Mall Réponse

      Hola Nanci, el “Coach” es un algoritmo inteligente que nuestros expertos han desarrollado a lo largo de muchos años y que perfeccionan constantemente. Todas las funciones del Coach están diseñadas para proporcionarte los conocimientos adecuados, los planes óptimos y la motivación necesaria en el camino hacia tus objetivos. Si tienes alguna duda, puedes ponerte en contacto con nuestro equipo de expertos directamente por correo electrónico utilizando el botón SOS de la pestaña “Ayuda” de la aplicación o escribiendo un correo electrónico a 😊

  6. Joan Paul Réponse

    I have been doing the 16:8 fast. Is it ok to take cabbage juice during fast. I usually drink teas without sugar and water during my fast. I break my fast with a banana and orange

    • Christian Mall Réponse

      Hi Joan, during the fasting window we don’t recommend drinking cabbage juice since this can break your fast. Tea without sugar and water are okay as well as breaking your fast with a banana and an orange. However, fruits contain a lot of simple carbohydrates (fruit sugar). This (as well as products which contain refined sugars and refined flour) causes the blood sugar level to spike rapidly after fasting and then to decline again rapidly as well. This can cause food cravings. Better than breaking your fast with fruits is breaking your fast with a meal which contains a lot of proteins and healthy fats and which is low in calories. This is especially important after long fasting periods (>24 h). You can also check out this blog post for more info: Last but not least: You can filter for suitable recipes in the app by using the label “after fasting”. Happy BodyFasting! 😊

  7. Tracie Réponse

    Hi my fasting doesn’t end until 12 o’clock noon so do I have breakfast for lunch and then have a dinner at about 6, my fasting begins at 8pm. I’m a bit confused

    • Christian Mall Réponse

      Hi Tracie, this sounds like 16:8 fasting which means that you fast for 16 hours and then you have an eating window of 8 hours. So in your case, you would start the day with your lunch. But of course, you’re free to shift the times around so that the fasting and eating windows fit perfectly into your day. You can also try out one of the many other fasting programs. You might also want to check out this blog article which features many tips for fasting beginners: Happy BodyFasting! 😊

    • Christian Mall Réponse

      Hi Maryjane, since oats consist mainly of carbohydrates, it’s not the ideal choice to break your fast. Nuts, seeds, and fruits low in sugar (like berries) which you can combine with yoghurt or a vegan yoghurt alternative would be a better choice. If you want to break your fast with oats, we would recommend combining it with foods which are high in protein or contain healthy fats. Happy BodyFasting! 😊

  8. Vanessa Réponse

    I have started IF last week completed week 1.
    I used to eat breakfast when I got up @ 3.30am with espresso coffee.
    I am now making overnight oats, chia seeds , coconut milk, coconut cream yoghurt, fresh berries, passion fruit, pumpkin seeds etc.
    I have this at work 10am finish eating window @ 6pm, sip water throughout day as also a driving job with very limited access to bathrooms.
    I am finding I only really eat two meals 10am & before 5.30pm.
    I do have some crackers around 2pm if hungry.
    Have lost 2kg / 4.4 lb in 1st week ( probably water).
    Dinner healthy vegetables, rice, tofu or legumes (Vegan family)
    Is this OK any tips would be great.
    Also is it ok to take supplements in morning ?would one 500mg Tumeric break your fast?

    • Lara Réponse

      Hello Vanessa 🤗
      Basically, the fasting process is good. You have already lost weight. We recommend to have your supplements in your eating window. Some may contain ingredients that can break a fast, others simply work better when taken with meals (e.g. fat-soluble vitamins). Adding turmeric to your drink can stimulate the fasting process.

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