The Perfect Breakfast Formula for Abundant All-Day Energy, Balanced Hormones, Weight Loss & Digestive Health (All Day, Every Day)

perfect breakfast formula - live energized

Getting breakfast right is probably the most abundantly effective and wonderfully efficient thing you can do to get to your biggest health goals – no matter what they are. It changes everything.

For the amount of your time and energy needed the benefit is just amazing.

The gain far outweighs the effort. By miles and miles.

When you get breakfast right – as I am about to teach you in just moment (it’s really easy when you do it right) – you will benefit from:

  1. Naturally balanced hormones
  2. Elevated metabolism
  3. The perfect alkaline pH
  4. Healed, soothed digestion
  5. Optimal detoxification

When these systems are nourished first thing in the morning this effortlessly leads to:

  • An abundance of energy
  • Automatic fat loss when and where it is needed (not if you don’t need it*)
  • More focus and mental alertness
  • A connectedness with your body
  • More strength and endurance
  • An ability to handle stress and stressful situations
  • And so much more…

In another guide, on another day I will go into lots of depth on each of these systems and WHY breakfast is so important (particularly with regards to your hormones and it’s knock on effect to your pH, your weight and your digestive system) but for now, you just need to know:

Simply getting breakfast right will change your life – even if that’s all you do.

Introducing the Perfect Breakfast Formula (PBF)

Hundreds of studies have proven that there is a direct correlation between an insufficient breakfast and the quality of your health – including your energy, excess weight and ageing.

You have to get breakfast right.

The challenge for most people is that ALL of the most common breakfast ingredients are acid-forming, inflammatory and down-right wrong.

Breads, bagels, pastries, bacon, fried foods, sugar, dairy, jams, spreads, margarine, gluten-containing grains, sugary cereals…or…nothing!

All of these options, especially the option of skipping breakfast, put you and every system in your body on the back foot and struggling from the start of the day. And the body never recovers.

For instance, the spike of insulin, resulting in the spike in cortisol that comes from a sugary breakfast cannot be recovered from until you go to sleep that night.

It stuffs you up all day.

The knock on effect of elevated cortisol also lowers your pH and messes with your ‘weight hormones’: leptin and ghrelin, meaning that you always feel hungry and then when you eat – you never feel full.

Not good.

You Need to Find the RIGHT Breakfast Recipes that Work for You & Your Fam

And this is where the Perfect Breakfast Formula™ (PBF) comes in.

It’s simple, but it will help you to get everything right and in place to WIN, rather than starting your day on a slippery downward slope.

It comprises four simple rules:

The Perfect Breakfast Formula

  • RULE ONE: eat within an hour of rising: this gets the metabolism firing early-doors.
  • RULE TWO: include at least 20g of protein: promotes balanced cortisol & insulin levels upon rising, critical for the rest of the day
  • RULE THREE: include healthy fats and fibre: to move the digestive system and support the liver & kidneys
  • RULE FOUR: include vegetables as much as possible! To encourage pH balance, sooth inflammation & provide essential antioxidants

These four rules will balance your body like nothing else, especially if you can include many alkaline, antioxidant-rich and anti-inflammatory foods with your morning routine.

Breakfast Foods to Eat & Avoid

These rules in the PBF are your structure, now you just need to fill it in with foods that will energise, nourish and heal and remove the foods that will clog, acidify, inflame and fatigue your body.

Great Alkaline, Anti-Inflammatory, Antioxidant-Rich Breakfast Foods

☐ Vegetable-Based Juices & Smoothies
☐ Gluten-Free Grains & Grasses
☐ Oats
☐ Chia
☐ Quinoa
☐ Healthy Oils (coconut, flax, olive, avocado, sesame etc)
☐ Gluten-Free Cereals
☐ Herbal Tea
☐ Turmeric & Ginger Teas
☐ Green Foods (cucumber, spinach, kale, broccoli etc)
☐ Nut Milks
☐ Optional for Non-Vegans: oily, wild-caught fish (salmon, tuna)

And the Foods to Avoid at Breakfast

☐ Processed meats (bacon, sausages etc.)
☐ Dairy
☐ Caffeine
☐ Gluten-Containing Grains (wheat, rye, spelt, barley)
☐ Breads
☐ Pastries
☐ Margarine
☐ Processed, Hydrogenated Oils
☐ Jams & Preserves
☐ Sugary Cereals & Muesli
☐ Fruit Juices
☐ Dried Fruits
☐ Fruit-Based Smoothies

This Might Look Scary

Worry not. There are thousands of delicious ‘normal’ breakfasts you can make from those suggested ingredients, while avoiding the ‘bad’ list entirely.

I am going to kick start you with five delicious, easy breakfasts below to get you started. But rest-assured you can easily make a myriad delicious breakfasts that are alkaline and in line with the PBF from the types of ingredients above.

I’m Sure There Are Lots of Questions…

Such as – why not wheat, fat is GOOD(?!), no dairy – what about calcium, where will I get enough protein from, greens at breakfast…and so on.

And I will answer these over the next few weeks (if you have any other questions please do leave them below in the comments).


The most important thing – not only with breakfast, but particularly so – is having DELICIOUS, EASY RECIPES that the whole family will love, that you can make without needing expensive ingredients that are impossible to find, and that you can make over and over without getting bored of them.

This is why my Alkaline Base Camp Membership (where you get new meal plans & recipes every month) and my Alkaline Recipe Book System have been so popular for so long – they give you hundreds and hundreds of easy recipes to use from day one.

THAT makes the alkaline diet – in fact any natural approach to health – almost impossibly easy.

If the food is easy, quick, and basically ‘normal’ – nothing weird or super-fancy – it puts the alkaline diet and getting to your biggest health goals on autopilot.

So let’s get you started with…

Five PBF-Approved Alkaline Breakfast Recipes

Important: I am giving you five recipes so you can try them Monday-Friday and put the PBF to the test for yourself.

Power-Booster Tip: start each day with a big glass of water and one of these turmeric teas for a crazy awesome boost of anti-inflammatories.

These recipes are all LOVED by the members in my Alkaline Base Camp community. I am not one for tooting my own horn, but I do have a bit of a skill for taking regular family favourite meals and turning them super-alkaline. I hope you love them too:

Perfect Alkaline Breakfast #1: GF Paleo Granola

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Perfect Alkaline Breakfast #2: Simple Alkaline Breakfast Bowl

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Perfect Alkaline Breakfast #3: Chai Infused Quinoa Porridge

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Perfect Alkaline Breakfast #4: Coconut Chia Pots

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Perfect Alkaline Breakfast #5: Simple Alkaline Oats

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I can’t wait for you to get started with these! If you add in the hydration and turmeric tea you will be FLYING five days from now.

I truly believe in this being one of the biggest and most powerful things you can do for your body, it nourishes it from the outset, and for the amount of effort you need to put in, the payoff is amazing.

Let’s do this –

Ask Me a Question or Leave a Comment Here - I'd Love to Hear from You


  1. Marcy Reply

    Hi! Are these five breakfast recipes supposed to be available on your website? I can’t seem to access them…. Thank you!

  2. Peg Reply


    • ross Reply

      OK 1-2 times a week, but they are acid-forming.

  3. Barbs Reply

    I have a question about foods like coconut milks and turmeric. Why would coconut milk be good for my body when neither my genetic line nor myself has ever lived anywhere where coconuts are a naturally growing food? I believe in the eat local idea.

    Also, turmeric, I can’t stand the taste of it. And also, isn’t it a kind of fad food? What other foods might be a worthy substitute?
    Thank you very much. I live in northeastern USA.

  4. Mike Reply

    Thank you for this, pretty nice!!
    I must say I was left wondering why you listed dried fruit on the ‘do not eat for breakfast’ list, and then included it in the very first recipe!
    Still, I was glad of the addition.

  5. LEANNE Reply

    Im need a little help
    I want to and will make the changes I just want to do it simply
    using oats, yogurt and fruit and LOTS of veg

  6. Patricia de Looze Reply

    Hi Ross, you stress that we cook oats in water not milk. I cook, using nut milk, is this not adviseable? Many thanks

    • ross Reply

      That’s fine – it’s dairy I say to avoid.

  7. matilde riverol Reply

    I don’t want to loose weight but I want to try the alkaline diet. The reason is because my sugar is borderline and sometimes my triglycerides are a little higher than normal. I do maintain my vegetables diet but sometimes eat chicken and fish.
    Any advise? Thanks for such wonderful information.

  8. next Reply

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  9. Liz Reply

    Can you have an egg ?

  10. Lorie Reply

    Dear Ross,
    Your advice, please.
    Lemon (citrus) and tomato/pepper (nightshade foods) bring on painful arthritis flare ups.
    Do you have any suggestions ?
    Thank you & God bless you for your work.

    • Nadine Mitter Reply

      Thank you for sharing the recipes. I will try them during the weekend when I’ll have more time to prepare. I’m a newbie to your subscription (just yesterday) and so far I’m enjoying and benefiting from the information you’ve researched and have provided to your readers. Continue the work. Thanks.

  11. Lorie Reply

    I am so anxious to try this.
    God bless you for your help.

  12. Vanessa Reply

    I’m sorry but you said that one of the rules is to have 20 g of protein at breakfast. None of those recipes have that amount of protein. It’s seem impossible without a plant based protein powder for vegans, or some eggs or animal protein.
    i’m I missing something here?

    • Brenda Reply

      Dear Vanessa,

      I went through the first 4 recipes and checked nutritional information on line for, for example, one cup (a handful ) of spinach; 50 g of dried quinoa, etc…a lot of work to answer your question…but each of the first four recipes definitely had 20 grams of protein, and you can work out the last one for yourself. The only glitch I saw was that 50 grams of dried quinoa is equal to 3 cups of cooked quinoa, which is a lot to eat. You would be surprised at how the protein in vegetables adds up: 3grams here, 3 grams there…regards, Brenda

  13. Ghisele Maurice Reply

    Where do we see the answers to the questions below? I would like to know the answer to Juanita’s question about non sweet fruits such as melon, berries for breakfast?

  14. josnns Reply

    complicated recipes too many ingredients and very expensive to buy these products too much coconut.

  15. Onkar Plaha Reply

    Thank you for this.

    • Diana Reply

      Ross, Thankyou so much for all you do to help humanity live healthy & strong. I’m so grateful that I was led to you just over a year ago. I watched your free online Alkaline reset course & purchased your book with all your healthy, simple recipes. I can truly say you are giving people a blueprint to be healthy. I don’t follow this way of living perfectly but the great thing is is that I can reset & start back anytime. I’m in my 40’s & have lived a healthy lifestyle most of my life but noticed more & more inflammation in my body as I got older. I notice how very little pain I have when I eat mainly plant based , Drink lots of alkaline water 2 1/2 – 3 Litres day & do simple exercises (45min walking, pushups & situps). I still enjoy dessert & a glass of wine once a week. But I have learned if I want to continue to feel good, I need to stay with this way of living. You have been a blessing in my life & I Thankyou so much for all the work you do. God bless you abundantly!!!!!

  16. Juanita Reply

    The recipes look delicious and healthy, can’t wait to try them will start today. Thank you so much?

  17. Juanita Reply

    Can we eat melon, berries, non sweet fruits for breakfast with coconut yogurt. Or a smoothie with the same fruits?

    Thank u in advance,
    Have a great Day ????

  18. Debbie Reply

    What is a good breakfast smoothie?

  19. Shirley Reply

    Will desiccated do for shredded coconut?

  20. Bina Popat Reply