How to prepare the perfect breakfast for starting your day with the right energy

Ten tips to break your nighttime fast and make the best breakfast for all the family, a balanced meal based on healthy and simple ingredients to get and maintain enough energy to face the first part of the day, by satisfying your sense of taste too.

Breakfast is the first meal of the day and, for many, it represents a key moment to recharge energies and face your daily commitments at their best. Yet, not everyone gives that the importance it really deserves: some skip it due to lack of time or hunger, some other think it is superfluous and some settle just for a quick coffee.

However, multiple studies show how a balanced breakfast can impact positively on energy levels, metabolism and even mood, also maintaining a healthy weight. This is because a well-structured breakfast helps stabilize blood sugar levels and reduce the wish for unhealthy snacks during the day, both key factors in keeping body weight under control and preventing metabolic diseases, such as type 2 diabetes and cardiovascular diseases.

No less important is the fact that it represents the moment in which you actually “break the fast” (hence, breakfast) that body has accumulated at night. After hours of rest, in which the body engaged a complex recovery and regeneration process, metabolism is in a state of “low energy consumption”. When it’s time to wake up, body needs energy to reactivate, stimulate the production of hormones and restore blood sugar levels, which is essential for the correct functioning of brain and muscles. The morning meal, therefore, provides fuel necessary for the metabolism and starts biological processes that regulate hormonal balance, including insulin, to better manage hunger and satiety. A healthy and balanced meal, thus, helps to wake up the body and ensures to make energy reserves well distributed for all day long.

The good news is that preparing a perfect breakfast, that satisfies nutritional needs and food preferences for the whole family, does not necessarily require long and complex recipes nor using expensive or rare ingredients, but is rather a question of organization and conscious choices. With a few simple tricks, it is possible to turn breakfast into a moment of joy and nourishment, satisfying the sense of taste and providing the right amount of energy to start the day at best.

Best breakfasts for children and adults: how to prepare a balanced meal for all in family?

Having the best breakfast doesn’t mean munching on the first thing you find, but consciously choosing foods that best suit your needs and nutritional requirements. Today, thanks to the vast availability of ingredients and recipes easily accessible on Internet, it’s simple to custom breakfasts based on your tastes, whether you prefer sweet, savory or something in between. You can also adapt it to specific dietary needs, like gluten-free, dairy-free or vegan diet.

Lifestyle and time availability can be two relevant factors in choosing what to have as a first meal in the day: whether it’s a smoothie to sip going to work for who’s always in a hurry, a protein breakfast for who plays sports, or a delicious but balanced meal for who doesn’t give up on taste, still providing body with all the nutrients it needs, the possibilities are countless.

What is certain, anyway, is that the best breakfast must be nutritious and well-balanced to provide a correct combination of fundamental macro-nutrients, thus simple and complex carbohydrates, proteins and healthy fats, in order to support metabolism, keep energy levels stable and promote good mood and concentration.

The secrets for a perfectly balanced breakfast: how to integrate taste and health

Breakfast is the most important meal of the day, because it provides the energy necessary to best face the working hours and starts the day with a good nutritional balance. To prepare a balanced and perfect breakfast, it is key to carefully choose foods, balancing both taste and health. Here are some important elements for a great breakfast:

• Simple and complex carbohydrates

They are the main source of energy for the body. During digestion, they are transformed into glucose, which provides a sort of “fuel” for brain, muscles and vital organs. There are two types of carbohydrates, simple and complex. The latter, present in food like potatoes and whole grains, release energy in a more stable and slow way, balancing blood sugar. On the other hand, simple carbohydrates, such as those found in fresh and dried fruit, are absorbed quickly and cause rapid increases and decreases in glucose levels. The ideal breakfast so includes a combination of both to guarantee continuous energy throughout the morning;

• Proteins

They are essential for the growth and repair of body tissues, as well as for the production of enzymes, hormones and antibodies. A protein-rich breakfast helps promote muscle regeneration and a greater sense of satiety, reducing the desire for unhealthy snacks in the following hours. Some sources of animal proteins to include in breakfast are eggs, Greek yogurt and low-fat cheeses, but also chicken sausages and lean cold cuts, while excellent vegetable protein sources for breakfast are soy (as yogurt, milk, even tofu), legumes (such as beans, lentils and chickpeas, also as flours, to be used to make excellent sweet or savory crepes) and peanut butter;

• Healthy fats

They are essential for cellular health, production of hormones and the absorption of vitamins (A, D, E, K). The best sources of fats for breakfast are avocado, nuts (walnuts, hazelnuts, almonds, pistachios, peanuts, pine nuts, macadamia nuts, etc.) or nut butters (peanut butter, almond butter, etc.), seeds (sunflower, pumpkin, flax, chia, etc.), and also whole yogurt and extra virgin olive oil, which provide lasting energy and support the proper functioning of the central nervous system.

The three essential macro-nutrients must be combined with a good amount of micro-nutrients, like vitamins, organic compounds to support metabolic processes in the body (for example, vitamin C is important for immune system and skin health, while B vitamins are key for energy production and nervous system health) and minerals (calcium and magnesium, essential for bone health, muscle function and body fluids regulation, and iron, important for the transport of oxygen through blood and energy production). The best way to ensure a correct daily cover of micro-nutrient requirement is to include in breakfasts fresh fruit and vegetables, preferably of different colors (red, green, purple, white and orange).

Another important nutrient to consider for breakfast is fiber, to help digestion, regulate intestinal transit and keep blood sugar levels stable. Good sources of fiber are whole grains, like rye, oats, millet and quinoa, fresh fruit, in particular apples, pears, apricots and plums, but also vegetables and legumes, such as beans, chickpeas, lentils and peas. In addition, seeds and dried fruit are also excellent fiber sources to integrate into breakfast habit to improve the meal’s nutritional quality.

Examples of great breakfasts

Great examples of a balanced savory breakfast include whole grain bread with scrambled egg, mashed avocado and tomato slices, or for a 100% plant-based alternative, wasa slices paired with scrambled tofu, accompanied by fresh vegetables like cucumber or carrots, and a spoonful of nut butter. For who prefers a sweet one, oat porridge with fresh fruit and a handful of nuts is a nutritious breakfast to get all nutrients, complex carbs, healthy fats and protein. Another tasty option could be a smoothie bowl including fruit, seeds and almond milk, which combines vitamins, minerals, fiber and good fats in a fresh and complete meal.

The perfect breakfast: 10 tips for a balanced, complete and tasty meal

The best breakfast is not just a meal that satisfies hunger, but an opportunity to provide your body with nutrients it needs to best face the day. Preparing a balanced, varied and still easy meal requires attention, but it is essential to maintain stable energy levels and support long-term well-being. Following, some practical advice to make the perfect breakfast.

1. Make a complete breakfast

Many people tend to eat poorly balanced meals when they wake up, often based on simple carbohydrates and sugars. Anyway, a truly complete breakfast should include all the main food groups (complex carbohydrates, proteins, healthy fats, vitamins and minerals) in order to ensure a varied and balanced nutritional intake to maintain stable energies throughout the day. For example, a bowl with oats, Greek yogurt, fresh fruit, chia seeds and walnuts is a perfect example of a meal that covers all macro-nutrients and, at the same time, provides a wide range of micro-nutrients and a good amount of fiber.

2. Personalize your breakfast according to your needs and lifestyle

There is no single perfect breakfast for everyone: foods choice must be based on individual caloric needs, lifestyle and personal goals. Those who practice sports will need a breakfast richer in carbohydrates and proteins to support performance and muscle recovery, whereas who spends more sedentary days could benefit from a breakfast more balanced in fiber and healthy fats to keep the feeling of satiety for longer.

It’s useful to consider any specific needs, like blood sugar control, increasing muscle mass, maintaining weight or improving digestion. Once personal parameters are defined, it will be easier to choose the right foods and properportions, avoiding poor breakfasts which could lead to early hunger and energy drops, or even excessively abundant, which could instead weigh down digestion and reduce concentration.

3. Include both fruits and nuts

Combining fresh and dried fruit at breakfast is an excellent way to get balanced combination of vitamins, minerals and fiber. Fresh fruit, like pears, apples, strawberries or blueberries, provides a good amount of vitamins and fiber, while dried fruit (walnuts, almonds, dried figs) is rich in healthy fats, antioxidants and minerals, like magnesium and zinc. This combination maintains stable energy levels and improves digestion by increasing fiber intake.

4. Integrate fermented food for your intestinal health

Fermented foods, such as kefir, plain yogurt, kimchi, or sauerkraut, are rich in probiotics that promote healthy intestinal microbiota, improving digestion and supporting immune system. Including these foods into your breakfast can be a simple and effective way to promote the health of intestine since the first meal of the day. For example, adding kefir to a smoothie or a bowl of cereal and fruit, or including a spoonful of kimchi or sauerkraut on your avocado toast, can enrich the meal with valuable probiotics and support intestinal balance.

5. Think about easy breakfasts to be prepared quickly

Often, a lack of time can be a barrier to preparing a healthy and balanced breakfast. To solve this problem, it’s useful to think about quick breakfasts in advance, which do not require spending too much time in kitchen in the morning. Options like the homemade energy bars with an oat base, enriched with nuts and seeds, ready-to-go smoothies in a bottle or savory muffins prepared with nutritious ingredients, such as whole wheat flour and vegetables, are ideal for who spends a busy life, but doesn’t give up on a tasty and complete meal. Planning and preparing these foods the evening before (or also, at the beginning of the week, in order to have an overview of breakfasts to prepare for the following days) allows to save time without compromising the quality of your diet.

6. Do not ignore correct hydration

After hours of fasting at night, the body is in a state of mildde hydration. Replenishing fluids in mornings is therefore essential to promote the correct functioning of metabolism, support digestive functions and improve concentration and vitality. Hydration helps regulate body temperature and lubricate joints, making waking up less tiring. A good habit is to start the day with a glass of warm water, which helps awaken digestive system gently while promoting the elimination of toxins accumulated at night. Adding fresh lemon juice provides vitamin C too, useful for immune system and to stimulate bile production, improving fats digestion.

Another good solution to drink more in the morning is to combine breakfast with a cup of tea or infusions. Green tea, for example, is rich in antioxidants (the so-called catechins) and also contains a moderate amount of theine, which gives a more gradual stimulation than caffeine. Herbal infusions, based on ginger, chamomile or fennel, instead support digestion, reduce bloating and promote the drainage of fluids.

7. Prefer natural sweeteners

Consuming refined sugars at breakfast can negatively affect energy levels and concentration throughout the day, causing a rapid increase in blood sugar followed by equally rapid drops, with an unpleasant feeling of tiredness and a consequent increase in hunger. To avoid such glycemic swings and ensure gradual, lasting energy release, is best using natural sweeteners.

Fresh fruit is an excellent alternative because, in addition to containing many rapid-release sugars, it also provides vitamins, minerals and fiber, which slow down their absorption into blood. Dried fruit, such as dates, figs and apricots, can be an excellent solution, but should be consumed in moderation due to the high concentration of sugars. For who prefers to sweeten drinks or preparations such as yogurt and porridge, raw honey and maple syrup can be a good compromise between sweetness and nourishment, as they contain bio-active compounds with potential antioxidant benefits.

Another way to naturally enhance the flavor of your breakfasts is to use spices, for example cinnamon, anise seeds and vanilla, which give aromatic depth and stimulate taste, making the use of sweeteners less necessary. Not to mention that gradually getting used to reducing the amount of sugar at breakfast allows to rediscover the natural taste of foods, promoting a better metabolic balance in the long term too.

8. Avoid having coffee without any food

Drinking coffee with empty stomach usually has negative effects on digestive health and metabolism. Caffeine stimulates the production of hydrochloric acid in stomach, which if not balanced by the presence of food, can irritate the gastric membranes and increase the risk of disorders such as gastritis, gastroesophageal reflux and heartburn. Furthermore, drinking coffee right after waking up affects the levels of cortisol, or stress hormone, naturally higher in the early hours of the morning, leading to energy swings and, in a long term, potential alterations in circadian cycles.

To reduce such particularly annoying effects, it’s preferable to have coffee after breakfast or accompany it with a source of healthy fats, such as milk (even vegetable), yogurt or a small portion of dried fruit. These foods help slow the absorption of caffeine, reducing its impact on the stomach and providing a more balanced energy release.

A good alternative for who wants an energizing hot drink to wake up to, without potential side effects from caffeine, is to have coffee substitutes based on dandelion or toasted chicory root, the latter rich in inulin, a fiber that promotes intestinal health and the growth of beneficial bacteria in the microbiota. With both, it is possible to make a drink with a slightly bitter flavor, similar to coffee, but without the risk of irritating stomach or causing any glycemic peaks associated with the presence of caffeine.

9. Vary proteins source for a complete meal

Proteins are essential for maintaining muscle mass, promoting a greater sense of satiety and supporting the metabolic processes that occur within the body. To optimize the intake of the 9 essential aminoacids, it is recommended to diversify protein sources in different breakfasts during the week.

For example, Greek yogurt or skyr are excellent choices for a breakfast rich in proteins and probiotics, which support intestinal health. Tofu and tempeh, made from soy, are complete plant-based alternatives that provide all the essential amino acids, ideal for who follows a vegan or vegetarian diet, and can be used to recreate the texture and flavor of scrambled eggs, cooked in a pan and then put into a breakfast burrito or added as protein to a simple avocado toast.

Organic eggs, especially fresh ones, are a highly bio-available protein source, while legumes, such as chickpeas or beans, are excellent in savory preparations like hummus and protein pancakes (in this case used as flour), that in addition to their protein content also enrich breakfasts with fiber and complex carbohydrates.

Even nuts and seeds provide high-quality plant-based proteins and healthy fat acids, which help maintain stable energy throughout the day. By rotating different nutrients sources, thus it’s possible to ensure a balanced intake of all that’s necessary for the functioning of body.

10. Do not skip breakfast if you want to avoid hormonal disorders (and more)

The last tip for a perfect breakfast is just…to always have it! Skipping breakfast leads to glycemic swings, increased cortisol production and sense of hunger in the morning, with the risk of compensating that with unhealthy snacks.

Even if you’re not very hungry, you can still start your day with a light meal, such as a protein smoothie or a yogurt enriched with fresh fruit, dark chocolate chips or a spoonful of nut butter, to give the right metabolic signal to your body and enjoy the next meals of the day with more serenity.

All this obviously applies on vacation too, where a complete and balanced breakfast is key to start the day with plenty of energy. At Forte Village Resort, every morning turns into an opportunity to enjoy a Wellness Breakfast experience to satisfy taste, body and mind.

Wellness Breakfast by Forte Village Resort, the best breakfast to boost energy in mornings

At Forte Village, the “most beautiful resort in the world” located in the emerald green of the wild nature by Santa Margherita di Pula, near some of the most beautiful beaches in Sardinia and the magnificent ruins of the ancient town of Nora, everyday begins with the experience of the Wellness Breakfast, designed for who wants to eat balanced and energizing meals right from the start of the day.

Among the novelties for season 2025, there are in fact tasty breakfasts by the restaurants Le Dune and il Patio di Villa del Parco, which combine fresh and local ingredients in delicious and nutritious recipes.

All the proposals are carefully designed to stimulate all five senses, ensuring a beginning of the day that goes beyond the simple meal. Particular attention goes to the quality of the raw materials, the respect of seasonality and the variety, to respond to every type of nutritional need and dietary preference, whether it’s vegan, gluten-free, lactose-free, or hyper-protein.

You just have to book a stay at this amazing facility combining a first-rate gastronomic offer (the Resort hosts a wide range of gourmet starred restaurants, including Belvedere by Giuseppe Molaro, Terrazza San Domenico by Massimiliano Mascia and Beachcomber by Heinz Beck) with excellent sports academies, to learn the basics or hone the technique of over 20 sports disciplines, like basketball, football, swimming and fencing, and last but not least, impressive wellness treatments and thalassotherapy. All this in a fantastic location, easily reachable from Cagliari (only 45 minutes by car from the Sardinian capital).

For further information on the wide gastronomic offer by Forte Village Resort or for requesting reservations, please call to +390709218818 or write to holiday@fortevillage.com.

Do you want to experience a dream holiday in a true paradise and start every day with a healthy and tasty breakfast? Discover Forte Village Resort in Sardinia