Leading nutritionist exposes the breakfast choices that boost energy—or leave you crashing fast.

Breakfast is the most important meal of the day—but are you doing it right? Dr Sophia Komninou, a nutritionist from Swansea University, has revealed the best morning meals to fuel your body, sharpen your mind, and prevent energy crashes. Whether you’re chasing kids, heading for a workout, or nursing a hangover, the right breakfast can make or break your day.

If you’re running around after children, you need a protein-packed breakfast to keep energy levels stable. Dr Komninou suggests an omelette or scrambled eggs with vegetables and cheese on wholegrain toast, paired with fresh fruit and yoghurt. The eggs and cheese offer steady protein, while wholegrain toast provides slow-releasing carbohydrates to keep you going through long walks and hectic mornings. Even if kids are having pancakes or waffles, she recommends adding protein or healthy fats, like nut butter on toast or a glass of milk, to prevent hunger crashes.

For those needing a calm and focused morning, a simple porridge with banana and nuts is the way to go. The slow-releasing carbs keep you full until lunch, bananas provide potassium for nerve function, and nuts are packed with magnesium to relax the body and support brain function. She also suggests pairing it with chamomile or green tea to reduce stress before a big day.

Planning to indulge in a boozy weekend? Your breakfast could be the key to avoiding a brutal hangover. Dr Komninou warns against salty foods and excessive caffeine, as they can cause early dehydration—especially if you’re sipping on prosecco. Instead, she recommends eggs and avocado on wholegrain toast, which contain cysteine and glutathione, amino acids that help break down alcohol’s toxic byproducts. This combination can reduce headaches and energy crashes, keeping you fuelled for a spa day or golf outing.

For those looking to enhance their mood, she recommends a breakfast rich in complex carbs and serotonin-boosting vitamins. A wholegrain toast with almond butter and a banana is ideal, as the magnesium relaxes muscles and supports the nervous system, while vitamin B6 in bananas helps produce serotonin. Pair this with chamomile tea, which contains calming bioactive compounds to keep stress levels low.

If romance is on the agenda, Dr Komninou has the perfect recommendation: waffles drizzled with dark chocolate and topped with mixed berries. Chocolate is loaded with phenylethylamine, a compound that stimulates the release of endorphins, while berries contain flavonoids that improve blood flow and vitamin C to support libido. This indulgent yet strategic breakfast could be the ultimate mood-setter for a special day.

For those with an active, high-energy day ahead, skipping breakfast is a mistake. Dr Komninou advises starting with a light but energising meal, such as porridge with honey and dried fruit or scrambled egg whites on a bagel with orange juice. The quick-release carbs from porridge provide instant fuel for high-intensity exercise, while dried fruit delivers antioxidants for muscle recovery. Egg whites offer lean protein without excess fat, and the vitamin C from orange juice reduces post-exercise inflammation.

Dr Komninou has teamed up with Best Western Hotels, which is offering free breakfast with every Rewards booking throughout 2025. She emphasises that breakfast isn’t just about eating—it’s about fueling your body for a productive, energised day. Without the right nutrients, people risk low stamina, brain fog, and mood swings.

Tim Rumney, CEO of BWH Hotels GB, agrees. “At Best Western, we believe breakfast should be as unique as you are. Whether you’re gearing up for family fun, a spa retreat, or a weekend escape, our Free Breakfast offer ensures you start the day right—just as Dr Sophia recommends