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

The Perfect Breakfast Formula


This is the Perfect Breakfast Formula.  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 their 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.

Bread, 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 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


Gluten-Free Paleo Granola Recipe

  • Author: Ross Bridgeford
  • Prep Time: 15
  • Cook Time: 45
  • Total Time: 1 hour


  • 2 cups raw walnuts
  • 2 cup raw cashews
  • 1 cup raw pumpkin seeds
  • 1 cup unsweetened shredded coconut
  • 1/2 cup dried cranberries/goji/currants – your choice or a mix
  • 2 tablespoons water
  • 3 tablespoons coconut oil
  • 1/3 cup rice malt syrup
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • ½ teaspoon Himalayan salt


  1. Preheat the oven to 300 degrees F (150 celcius) and line a baking tray with baking paper (parchment)
  2. Roughly blend the walnuts, cashews and pumpkin seeds with a quick pulse to chop them roughly. Don’t blend them into a paste!
  3. In a large mixing bowl, whisk together the water and coconut oil along with the rice malt syrup, vanilla, cinammon and salt.
  4. Pour the chopped nut mixture into the bowl, along with the dried cranberries and shredded coconut and mix together to coat it all.
  5. Spread this out onto the baking paper on the baking sheet and put into the preheated oven for 20 minutes or until it looks deliciously golden. You might need to ‘stir’/shuffle it about after 10 minutes or so if it’s cooking unevenly.
  6. Now remove from the oven and let it sit for 10 minutes without touching it!
  7. Once you’ve waited the 10 minutes, use a spatula to get under the granola and release the large clusters and then cool, store and eat when you are hungry!




  • Serving Size: 12

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Perfect Alkaline Breakfast #2: Simple Alkaline Breakfast Bowl


Simple Alkaline Breakfast

A perfectly balanced, simple alkaline breakfast including 25g protein and all of your daily vitamin C, A, K, manganese, magnesium and potassium plus an abundance of antioxidants, anti-inflammatory foods, healthy fats and of course alkalinity!

  • Author: Ross Bridgeford
  • Prep Time: 7
  • Cook Time: 3
  • Total Time: 10


  • 50g uncooked quinoa
  • 1 big handful of spinach leaves
  • 1 big handful of kale leaves (removed from stem)
  • 12 cherry tomatoes or 2 large tomatoes
  • 1/2 capsicum
  • 1 handful of broccoli florets
  • 1 avocado
  • Flax oil
  • Juice of 1/2 lemon
  • Himalayan salt
  • Black pepper


  1. Start by getting the quinoa cooking. To do this, simply rinse it in a sieve under cold water and then add to a saucepan in the ratio of 1:1.5 (so approx half a cup of quinoa and 3/4 cup of water – BUT – I’d recommend cooking 1 cup of quinoa (and thus 1.5 cups of water) so you have some left over for later to put in a salad etc.).
  2. Bring this to a boil and then turn down to the lowest simmer and cover. Leave this for 8-10 minutes but keep checking back. You know it is done when the quinoa gets their little curly tail and the water is gone.
  3. Once it’s done, let it rest for another few minutes.
  4. While the quinoa is cooking get the broccoli onto a super light steam just for 4-5 minutes so it’s still crunchy, but is giving the meal a little extra warmth.
  5. Now slice up the avocado into cubes, thinly slice the spinach and kale, halve the cherry tomatoes, slice the capsicum and if you’re using nuts (such as almonds, cashews etc.) bash these with the flat side of a knife, or slice up roughly.
  6. Once the quinoa and broccoli are done, simply put everything in a large bowl and drizzle with olive/flax oil and the lemon juice. Season and enjoy!


  • Optional ingredients are to top with chopped/smashed up nuts and seeds. If you find the taste of flax too much to begin with use half olive oil and half flax.


  • Serving Size: 2

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Perfect Alkaline Breakfast #3: Chai Infused Quinoa Porridge


Alkaline Diet Recipe #157: Chai-Infused Vanilla Quinoa Porridge

  • Author: Ross Bridgeford
  • Cook Time: 8
  • Total Time: 8 minutes


  • 1 cup of dry quinoa (pref organic)
  • 2 cups of water (pref alkaline)
  • 1 stick of cinnamon (or 1/2 teaspoon)
  • 1 1/2 teaspoons ground ginger or 1 inch piece of fresh root ginger finely grated
  • 1/2 teaspoon ground nutmeg (pref fresh grated)
  • 1/2 cup of coconut cream or milk (depending on how creamy you want it)
  • 1/2 lemon skin grated (or lime)
  • 1 vanilla bean pod or vanilla essence
  • Sprinkle (half a handful) of assorted nuts and seeds to your liking
  • Optional: coconut yoghurt
  • Optional: cloves, ground
  • Optional: 1 grated apple (if transitioning)


  1. First prepare the quinoa to the packet instructions OR follow the excellent advice on cooking light fluffy quinoa here at TheKitchn
  2. Once the quinoa is cooked and drained, add it back to the saucepan and stir in the chai spices (cinnamon, ginger, nutmeg and cloves if you’ve done them in a pestle and mortar) and add the coconut cream or milk and throw in the scraped out vanilla pod (or add the drop or two of vanilla essence).
  3. You can pick either the milk or cream depending on how creamy and thick you want it.
  4. When it’s ready, grate in the apple if you’re using it – right at the end.
  5. Warm through and then serve in a big bowl. To serve, add the lemon rind grated onto the top and sprinkle with extra ground cinnamon. Finally throw on the seeds and nuts (I recommend sesame seeds with this especially).
  6. As an indulgent extra, you can also serve with a dollop of coconut yoghurt, which is alkaline and JUST DELICIOUS!


  • Serving Size: 2

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Perfect Alkaline Breakfast #4: Coconut Chia Pots


Coconut Chia Cream Pot

  • Author: Ross Bridgeford


  • 1 cup of (organic) coconut milk
  • 1/4 cup of chia seeds
  • 1 date
  • 1 cup of coconut yoghurt
  • 1 tablespoon of flax seeds, ground, or 1 tablespoon of flax meal
  • 1 tsp of sesame seeds
  • 1/2 teaspoon of vanilla extract


  1. Firstly, sweeten the coconut milk by blending with the date. This little touch of sweetness and flavour from the date makes a huge difference!
  2. Next combine the coconut milk in a large bowl with chia seeds, vanilla, flaxmeal (ground flax) and sesame seeds.
  3. Put into the fridge for 20-30 minutes until the chia has expanded.
  4. To serve, fill a small glass with a layer of coconut yoghurt, followed by the chia mix, then a little extra layer of coconut yoghurt.
  5. Top with your choice of toppings!




  • Serving Size: 4

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Perfect Alkaline Breakfast #5: Simple Alkaline Oats


Simple Alkaline Oats

  • Author: Ross Bridgeford
  • Prep Time: 5
  • Cook Time: 5
  • Total Time: 10 minutes


  • Oats
  • Chia seeds (1 dessert spoon per person)
  • Coconut oil (1 dessert spoon per person)
  • Water
  • Nut Milk
  • Coconut/non-dairy yoghurt
  • Cinnamon (1 tsp per person)
  • Handful of mixed nuts/seeds
  • Optional: berries of your choice


  1. Basically cook your regular amount of oats in WATER. Not milk. WATER.
  2. So add the oats and water to a pan and bring to a simmer and then add the chia seeds. Cook until it’s a touch too dry for your liking and then stir in a splash or two of the nut milk (I love coconut milk, but any other non-dairy milk is fine).
  3. Remove from the heat and then stir in the coconut oil, cinnamon and a dollop of the non-dairy yoghurt. Top with the nuts and seeds and then finish with blueberries or strawberries if this is part of your fruit for the day (I recommend keeping your fructose intake down so 1-2 serves of in-season fruit per day).


  • Just swapping the 250ml of milk per person, taking out the sugar/honey, and adding in chia (omega 3 and extra fibre to support digestion, brain function, metabolism, heart health), coconut oil (MCT oils for metabolism, lowering bad cholesterol and brain function) and cinnamon (speeded metabolism, lower blood sugar levels, reduce heart disease risk factors) – you’re turning a ‘regular’ breakfast into a SUPER ALKALINE BREAKFAST.


  • Serving Size: 2

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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. Catherine Reply

    what can i use instead of coconut products as I do not like coconut.
    Thank you for your recipes and help!

  2. carolyn bond Reply

    Hi Ross!
    Please could you tell me where to find the breakfast recipes on this pages as there are no imbedded links. Also, the RAW PROBIOTICS BIOTIC FERMENT product you recommend is only available in Australia. Please could you tell me where to find an equivalent product in the UK.
    Thank you.

  3. BeverlyV Reply

    Hello?? I’ Guvung? Hiw? d like these recipes please. These recipes are not opening? How do we get them? Ty!

    • BeverlyV Reply

      Oops Giving? How? I’d

  4. Anne Reply

    I would love to get these recipes. They are not opening for me. Can I get them, somehow? Much appreciated 🙏

  5. Anja Reply

    Is it still possible to open the breakfast recipes?
    Thank you,

  6. Anja Reply

    Is it still possible to open the recipes?

  7. Marcy Reply

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

  8. Peg Reply


    • ross Reply

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

  9. 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.

  10. 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.

  11. 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

  12. 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.

  13. 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.

  14. next Reply

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  15. Liz Reply

    Can you have an egg ?

  16. 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.

  17. Lorie Reply

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

  18. 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

  19. 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?

  20. josnns Reply

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

  21. 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!!!!!

  22. Juanita Reply

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

  23. 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 ????

  24. Debbie Reply

    What is a good breakfast smoothie?

  25. Shirley Reply

    Will desiccated do for shredded coconut?

  26. Bina Popat Reply