key ingredients for your necessary successful breakfast...
TRANSCRIPT
Bravo! You’ve just took a turn into awesomeville. Buckle your seatbelt.
Breakfast is a great first step to nixing old habits and creating new, healthier alternatives. The purpose of this program is to build a good foundation, so you can create lasting change in your eating habits. You’re beyond diets now. This is a new approach to health; a roadmap for change that’s completely doable and fun. And I know you’re going to love it.
A few things I’d like to reinforce before we begin. Small, consistent changes are the best way to create a sustainable healthy lifestyle. Make the most of this program - you’ll have successes and you’ll make mistakes. Embrace it.
Follow along at your own pace. There’s no exact formula for success. All bodies are different so figure out what works for you and go with that. I’ve designed a schedule for maximum results, but you may need to take things a little slower or a little faster, depending on where you’re at today.
Move forward with as much patience and enthusiasm as you can muster. It is important to give yourself huge doses of self-love and encouragement every day!
Today is a BIG day. I am happy to be sharing it with you!
Key Ingredients for Your Successful Breakfast Reboot
Download the meal plan and print all your materials, including schedule, shopping list and recipes. Post the calendar conveniently on your fridge, where it will serve to reinforce your commitment every time you go to the kitchen.
Do what works. The schedule is designed to make this meal plan ultra-easy to follow, but only you can know the right pace for your mind and body.
Give yourself a little extra time in the morning. All recipes in this program are fast and easy, but you’ll need at least a few extra minutes in the morning to prep, eat and tidy up.
Pack enough snacks for the day. That may mean packing larger portions or a variety of snacks. Feel it out as you progress. Remember, you should NEVER ever feel deprived.
Bring your shopping list to the grocery store. ‘Nuff said.
Practice putting down your fork or snack between bites. Take the time to really savour and chew your food and you’ll feel more satiated on far less food.
Schedule time to eat. Give yourself a minimum of 15 minutes to enjoy your breakfast and take the time to give yourself the extra self love that comes from embracing this program.
Ditch the electronics at mealtime. There’s a special kind of indigestion reserved for that moment when you open an uncomfortable email while munching on a bowl of cereal. Power down so your body can power up.
Make double batches of your favourites. If you’re burning through many of the tasty recipes you are about to try at a super fast pace, double some of them up and put half in your fridge or freezer.
Get outside! Nature is possibly our greatest cheerleader. It keeps us motivated and inspired. Breath in deep and enjoy a daily walk in the park or light jog around the block!
Necessary Equipment
Spatula
Strainer
Frying pan
Baking tray
Cutting Knife
Mixing bowls
Food processor (recommended) or blender (with plunger)
Parchment paper
Cheesecloth or nut bag
Dehydrator if possible, otherwise your oven will be used on low heat
Glass or BPA-free plastic storage container
Electric Grinder: for grinding nuts and seeds
14-D
ay Breakfa
st Pla
n Cale
ndar
Th
is p
rogr
am is
des
ign
ed fo
r o
ne
pers
on
. Ple
ase
be
sure
to
incr
ease
th
e re
cipe
s d
epen
din
g o
n t
he
nu
mb
er o
f peo
ple
you
wo
uld
like
to
sh
are
this
wit
h in
yo
ur
fam
ily.
Star
t ea
ch m
orn
ing
wit
h a
war
m g
lass
of w
ater
mix
ed w
ith
1 t
easp
oo
n o
f fre
sh le
mo
n ju
ice
and
¼ t
easp
oo
n o
f sea
sal
t. T
his
will
hel
p ge
t yo
ur
dig
esti
on
sta
rted
an
d a
llow
for
mo
re e
ffi c
ien
t n
utr
ien
t ab
sorp
tio
n, l
ess
inte
rnal
infl
amm
atio
n a
nd
mo
re e
ner
gy!
DAY
1D
AY:
DAY
2D
AY:
DAY
3D
AY:
DAY
4D
AY:
DAY
5D
AY:
DAY
6D
AY:
DAY
7D
AY:
R
evie
w t
he
sho
ppin
g lis
t fo
r yo
ur
fi rst
wee
k an
d b
uy
nee
ded
in
gred
ien
ts.
Tr
y n
ot
to e
at
din
ner
late
r th
an
7:0
0pm
. Go
wit
h
hal
f a p
ort
ion
an
d
add
2 t
able
spo
on
s o
f hem
p se
eds
over
to
p o
f wh
atev
er
you
are
eat
ing
for
din
ner
.
If
yo
u fe
el li
ke
snac
kin
g at
nig
ht,
ea
t 1
-3 t
able
spo
on
o
f hem
p se
eds
to
hel
p co
ntr
ol y
ou
r b
loo
d s
uga
r le
vels
an
d d
ecre
ase
suga
r cr
avin
gs.
R
epea
t st
eps
3 a
nd
4
eve
ry n
igh
t o
f th
e en
tire
14
day
pr
ogr
am if
yo
u w
ant
the
bes
t re
sult
s po
ssib
le!
P
repa
re t
he
Just
D
o It
Hem
p M
ilk (5
m
inu
tes)
an
d p
ou
r it
ove
r to
p o
f yo
ur
favo
uri
te c
erea
l or
oat
mea
l.
A
dd
¼ c
up
alm
on
ds
into
yo
ur
cere
al o
r o
atm
eal f
or
extr
a pr
ote
in fo
r th
e d
ay.
So
ak 2
cu
ps o
f al
mo
nd
s in
4 c
ups
o
f wat
er o
vern
igh
t fo
r to
mo
rro
w’s
re
cipe
.
To
mo
rro
w w
e’ll
be
mak
ing
my
On
th
e R
un
Alm
on
d
Bu
tter
, so
yo
u
mig
ht
wan
t to
pl
an t
o g
et u
p 1
5
min
ute
s ea
rlie
r th
an
usu
al..
P
repa
re t
he
On
Th
e R
un
A
lmo
nd
Bu
tter
(5 m
inu
tes)
an
d s
prea
d s
om
e o
nto
a
ban
ana
or
over
to
p o
f yo
ur
favo
uri
te t
oas
t o
r b
agel
. Fee
l fr
ee t
o a
dd
a li
ttle
ho
ney
, jam
o
r sl
iced
ban
ana
over
to
p w
ith
so
me
spri
nkl
ed h
emp
seed
s.
H
emp
Ch
oco
late
Milk
– T
ake
you
r le
ftov
er J
ust
Do
It
Hem
p M
ilk fr
om
day
2 a
nd
b
len
d it
wit
h 1
tab
lesp
oo
n o
f ca
cao
po
wd
er. T
his
is a
gre
at
sub
stit
ute
for
coff
ee a
s th
e ca
cao
will
hel
p w
ake
you
up
and
th
e h
emp
will
sta
bili
ze
you
r b
loo
d s
uga
r an
d s
upp
ly
you
wit
h s
ust
ain
ed e
ner
gy.
Take
it w
ith
yo
u in
a c
off
ee
mu
g o
r o
ther
co
nta
iner
to
d
rin
k ov
er t
he
nex
t h
ou
r w
hile
yo
u g
o a
bo
ut
you
r d
ay.
P
repa
re t
he
Co
con
ut
Shak
alic
iou
s m
orn
ing
milk
shak
e (5
min
ute
s)
T
his
mak
es 4
cu
ps.
Dri
nk
1-2
cu
ps fo
r b
reak
fast
an
d fe
el
free
to
tak
e th
e re
st
wit
h y
ou
to
sn
ack
on
th
rou
gho
ut
the
day
.
C
oo
k ¼
cu
p o
f qu
ino
a fo
r to
mo
rro
w’s
sm
oo
thie
(15
m
inu
tes)
.
P
repa
re t
he
Star
t Y
ou
r E
ngi
nes
Sm
oo
thie
(5
min
ute
s) a
nd
tak
e it
wit
h y
ou
. Dri
nk
it
slo
wly
as
you
sta
rt
you
r d
ay
E
at a
han
dfu
l of
hem
p se
eds
any
tim
e yo
u fe
el a
n
eed
for
ener
gy o
r h
ave
suga
r cr
avin
gs
thro
ugh
ou
t th
e d
ay
A
t so
me
poin
t d
uri
ng
the
day
, pr
epar
e th
e G
et U
p
& G
o H
emp
Bar
s.
P
repa
re t
he
Mo
rnin
g B
oo
ster
Sm
oo
thie
(5
min
ute
s)
E
njo
y o
ne
Get
Up
&
Go
Hem
p B
ars
as a
sn
ack
wh
en n
eed
ed
du
rin
g th
e d
ay.
P
repa
re t
he
Ban
ana
Fla
x Ja
cks
(15
min
ute
s). A
dd
so
me
alm
on
d
bu
tter
ove
r to
p o
f yo
ur
pan
cake
s w
ith
so
me
hem
p se
eds
and
map
le s
yru
p fo
r a
grea
t b
reak
fast
.
E
at a
han
dfu
l of
hem
p se
eds
any
tim
e d
uri
ng
the
day
yo
u fe
el a
nee
d
for
ener
gy o
r h
ave
suga
r cr
avin
gs
E
njo
y an
y le
ftov
ers
as a
n a
fter
no
on
sn
ack
.
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
Trac
k Y
ou
r Su
cces
s: E
very
day
bef
ore
bed
, wri
te a
nu
mb
er fr
om
1 –
5, 1
bei
ng
‘no
way
!’, 5
bei
ng
‘Ab
solu
tely
!’ fo
r ea
ch 4
qu
esti
on
s an
d a
dd
up
th
e to
tal.
Wat
ch y
ou
r to
tals
ris
e as
yo
u g
o t
hro
ugh
th
e p
rogr
am.
On
ce y
ou
hav
e co
mp
lete
d t
he
14
day
s o
n t
he
Bre
akfa
st R
ebo
ot,
feel
free
to
mix
an
d m
atch
all
the
reci
pes
yo
u h
ave
use
d t
o k
eep
it g
oin
g fo
r an
oth
er 1
4 d
ays!
Yo
u c
an a
lso
dis
cove
r lo
ads
mo
re b
reak
fast
idea
s in
my
bo
ok,
The
Pow
er o
f Foo
d, w
hic
h c
on
tain
s ov
er 1
00
rec
ipes
to
kee
p y
ou
on
tr
ack!
Fin
d it
, alo
ng
wit
h a
wee
kly
blo
g an
d e
ven
mo
re r
ecip
es, a
t w
ww
.Po
wer
ofF
oo
d.c
om
DAY
8D
AY:
DAY
9D
AY:
DAY
10
DAY
:D
AY 1
1D
AY:
DAY
12
DAY
:D
AY 1
3D
AY:
DAY
14
DAY
:
U
sin
g yo
ur
Wee
k 2
sh
opp
ing
list,
pu
rch
ase
ingr
edie
nts
for
the
nex
t 7
day
s.
E
at o
ne
or
two
Get
U
p &
Go
Hem
p
Bar
s w
ith
a li
ttle
al
mo
nd
bu
tter
or
coco
nu
t o
il fo
r yo
ur
mo
rnin
g ki
ckst
art.
A
t an
y po
int
du
rin
g th
e d
ay p
repa
re t
he
Op
tim
al A
thle
te’s
G
ran
ola
(10
min
pr
ep, 3
0-6
0 m
in
bak
e).
P
repa
re t
he
Mo
oov
e O
ver
Mo
o
Milk
(5 m
inu
tes)
an
d p
ou
r it
ove
r to
p o
f 2 c
ups
of t
he
Op
tim
al A
thle
tes
Gra
no
la.
A
dd
¼ c
up
of y
ou
r fa
vou
rite
fru
it t
o
the
bo
wl.
A
t an
y po
int
du
rin
g th
e d
ay p
repa
re
the
Zu
cch
ini N
ut
Mu
ffi n
s (1
5 m
in
prep
, 30
min
bak
e).
E
njo
y o
ne
Zu
cch
ini
Nu
t M
uffi
n w
ith
so
me
alm
on
d
bu
tter
, co
con
ut
oil
or
jam
.
D
rin
k 1
gla
ss o
f M
oo
ove
Ove
r M
oo
M
ilk w
ith
yo
ur
mu
ffi n
.
Ta
ke a
mu
ffi n
wit
h
you
to
en
joy
as a
sn
ack
du
rin
g th
e d
ay.
So
ak y
ou
r ca
shew
s fo
r o
ne
ho
ur
to
use
in t
om
orr
ow
’s
reci
pe. O
nce
so
aked
, dis
card
th
e w
ater
, rin
se t
he
cash
ews
and
sto
re
them
in a
n a
irti
ght
glas
s co
nta
iner
in
you
r re
frig
erat
or.
P
repa
re t
he
Stra
wb
erry
C
ash
ew C
ream
(5
min
ute
s).
A
dd
2-3
ta
ble
spo
on
s o
f th
e cr
eam
ove
r to
p o
f 2
cu
p o
f Op
tim
al
Ath
lete
s G
ran
ola
.
Ta
ke a
Zu
cch
ini
Nu
t M
uffi
n w
ith
yo
u t
o e
njo
y as
a
snac
k d
uri
ng
the
day
.
A
dd
2-3
ta
ble
spo
on
s o
f yo
ur
Stra
wb
erry
C
ash
ew C
ream
ov
er t
op
of a
Z
ucc
hin
i Nu
t M
uffi
ns.
P
repa
re t
he
No
w
Th
at’s
a H
ot
Ch
oco
late
(10
m
inu
tes)
an
d e
njo
y w
ith
yo
ur
mu
ffi n
. St
ore
any
left
over
s to
dri
nk
tom
orr
ow
o
r as
a s
nac
k la
ter
in t
he
day
.
C
oo
k ¼
cu
p o
f qu
ino
a fo
r to
mo
rro
w’s
sm
oo
thie
(15
m
inu
tes)
an
d s
tore
in
th
e re
frig
erat
or
over
nig
ht.
St
art
you
r d
ay w
ith
yo
ur
cho
ice
of a
cu
p o
f No
w T
hat
’s
a H
ot
Ch
oco
late
o
r pr
epar
e th
e St
art
Yo
ur
En
gin
es
Smo
oth
ie (5
m
inu
tes)
an
d t
ake
it
wit
h y
ou
, dri
nki
ng
slo
wly
as
you
go
ab
ou
t yo
ur
day
.
Ta
ke a
Zu
cch
ini
Nu
t M
uffi
n w
ith
yo
u t
o e
njo
y as
a
snac
k d
uri
ng
the
day
.
P
repa
re t
he
Mo
rnin
g B
oo
ster
Sm
oo
thie
(5
min
ute
s) a
nd
dri
nk
it s
low
ly a
s yo
u
go a
bo
ut
you
r m
orn
ing.
E
at a
han
dfu
l of
hem
p se
eds
any
tim
e d
uri
ng
the
day
yo
u fe
el a
nee
d
for
ener
gy o
r h
ave
suga
r cr
avin
gs.
C
eleb
rate
, C
eleb
rate
, ce
leb
rate
– W
AY
TO
GO
!
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
I w
oke
feel
ing
wel
l res
ted
I h
ad fe
wer
su
gar
crav
ings
I fe
lt le
ss s
tres
sed
ou
t
I h
ad m
ore
en
ergy
To
tal
Shopping ListsThese are your shopping lists for your Breakfast Reboot 14-Day Breakfast Plan.
I highly recommend all your ingredients be organic to avoid unwanted pesticides as well as any genetically modified ingredients.
I have also provided you with approximate cost per ingredient. Costs may vary depending on grocery store and quality of the ingredient. The costs refer to the quantity most commonly available for purchase in grocery stores.
Special note: Cacao powder is different from cocoa powder. Cocoa powder tends to be heavily processed with lots of sugar added. Cacao powder is the natural, plant-based source of chocolate made into a powder without heavy heat, chemicals or added sugar.
When shopping for ingredients you are unfamiliar with, be sure to ask for help. It is a lot quicker to ask instead of wasting your time scouring the aisles.
WEEK 1
2 pounds (908g) hemp seeds ($15 per pound)
1 small bag (100g) flax seeds ($5)
1 small jar flax oil (75mL) ($10)
1 small jar (100g) coconut oil ($8)
4 cups (400g) almonds ($8)
4 cups (450g) cashews ($15)
1 small bag (200g) pitted dates ($6)
1 box of your favourite cereal or oatmeal ($4)
1 250 ml jar honey ($5)
1 small jar (45g) cinnamon ($4)
1 small bag (100g) coconut sugar ($8)
1 small container baking powder ($4)
1 small container baking soda ($3)
1 large bag (2kg) buckwheat flour ($8)
3 organic eggs ($5)
1 small bunch spinach ($3)
1 small container fresh berries of choice ($4)
2 bananas ($2)
1 small jar/bag (100g) Himalayan crystal salt or sea salt ($6)
1 small jar (100g) pure maple syrup (8$)
1 small bag (100g) quinoa ($8)
1 small bag cacao powder ($8)
1 bag of your favourite bread or bagels ($4)
1 can coconut milk or 1 fresh young Thai coconut ($4)
WEEK 2
1 cheesecloth or nut bag ($5)
1 package of parchment paper ($4)
1 small bag (100g) chia seeds ($8)
1 small (50mL) jar molasses ($5)
1 small bag (150g) raisins ($4)
1 small jar (50g) or container (100ml) pure vanilla extract or powder ($10)
1 small bag (150g) brown rice flour ($8)
1 bunch fresh strawberries ($5)
1 small zucchini ($2)
1 small jar (10g) chili powder (optional) ($3)
1 small package (50g) cacao butter (you might need to go to a health food store for this one) ($8)
1 small bag (227g) dried goji berries ($10)
1 small container fresh berries of choice ($4)
1 small bag (100g) pecans ($5)
1 bunch spinach ($4)
1 banana ($1)
Just Do It Hem
p M
ilk
Mak
es 4
cu
ps (1
L)
1 c
up
(25
0 m
L) h
emp
see
ds
3 c
up
s (7
50
mL)
wat
er
4 p
itte
d d
ates
½ t
sp c
inn
amo
n
Pla
ce t
he
ingr
edie
nts
into
a b
len
der
an
d b
len
d
un
til s
mo
oth
. Yo
ur
hem
p m
ilk is
no
w r
ead
y to
se
rve.
I u
se h
emp
milk
as
the
bas
e o
f mo
st o
f m
y sm
oo
thie
s, fo
r m
y cr
eam
-bas
ed s
ou
ps,
for
dip
s an
d s
pre
ads
as w
ell a
s fo
r in
my
cere
al a
nd
o
atm
eal.
Sto
re a
ny le
ftov
ers
in a
n a
irti
ght
glas
s ja
r in
th
e re
frig
erat
or
and
co
nsu
me
wit
hin
2 t
o
3 d
ays.
On The Run Alm
ond
Butter
Mak
es 1
cu
p
2 c
up
s (5
00
mL)
alm
on
ds
1 t
bsp
(15
mL)
ho
ney
1 t
bsp
(15
mL)
of w
ater
Soak
th
e al
mo
nd
s in
4 c
up
s o
f wat
er fo
r 1
2-2
4
ho
ur.
Aft
er t
hey
hav
e so
aked
, dra
in a
nd
rin
se
the
alm
on
ds,
dis
card
ing
the
wat
er. P
lace
all
the
ingr
edie
nts
into
a fo
od
pro
cess
or
and
ble
nd
u
nti
l sm
oo
th. T
his
may
tak
e u
p t
o 5
min
ute
s.
Sto
re y
ou
r b
utt
er in
an
air
tigh
t gl
ass
con
tain
er
in t
he
refr
iger
ato
r an
d c
on
sum
e w
ith
in 7
day
s.
Coconut Shakalicious
Mak
es 4
cu
ps (1
L)
4 p
itte
d d
ates
, ch
op
ped
1 b
anan
a
3 t
bsp
(45
mL)
cac
ao p
ow
der
1 t
bsp
(15
mL)
alm
on
d b
utt
er
¼ c
up
(60
mL)
alm
on
ds
¼ c
up
(60
mL)
cas
hew
s
2 t
bsp
(30
mL)
hem
p s
eed
s
1 c
up
(25
0 m
L) c
oco
nu
t m
ilk (c
ann
ed o
r fr
om
a
fres
h y
ou
ng
thai
co
con
ut)
1 c
up
(25
0 m
L) w
ater
Soak
th
e d
ates
in ½
cu
p (1
25
mL)
of w
ater
fo
r 3
0 m
inu
tes.
Aft
er t
he
dat
es h
ave
soak
ed,
pla
ce a
ll th
e in
gred
ien
ts, i
ncl
ud
ing
the
dat
e w
ater
, in
to a
ble
nd
er a
nd
ble
nd
un
til s
mo
oth
. A
ny le
ftov
ers
sho
uld
be
sto
re in
an
air
tigh
t co
nta
iner
in y
ou
r re
frig
erat
or
and
co
nsu
med
w
ith
in 2
4 h
ou
rs.
Start Your Engin
es
Sm
ooth
ie
Mak
es 3
cu
ps (7
50
mL)
¼ c
up
(60
mL)
qu
ino
a, c
oo
ked
2 t
bsp
(30
mL)
hem
p s
eed
s
½ c
up
(12
5 m
L) fr
uit
(any
sea
son
al b
erri
es)
2 c
up
s (5
00
mL)
wat
er
Pla
ce a
ll th
e in
gred
ien
ts in
to a
ble
nd
er a
nd
b
len
d. A
dd
mo
re w
ater
as
nee
ded
un
til t
he
smo
oth
ie r
each
es y
ou
r d
esir
ed c
on
sist
ency
. A
ny le
ftov
ers
sho
uld
be
sto
re in
an
air
tigh
t co
nta
iner
in y
ou
r re
frig
erat
or
and
co
nsu
med
w
ith
in 2
4 h
ou
rs.
Get up and Go Hem
p
Breakfa
st bar
Mak
es 4
bar
s
1 c
up
(25
0 m
L) h
emp
see
ds
1 t
bsp
(15
mL)
map
le s
yru
p
In a
mix
ing
bo
wl,
com
bin
e th
e h
emp
an
d m
aple
sy
rup
to
geth
er. O
nce
co
mb
ined
, pre
ss t
he
hem
p in
to a
sm
all s
qu
are
bak
ing
dis
h u
sin
g a
fork
. On
ce p
ress
ed fi
rm, p
lace
yo
ur
bak
ing
dis
h
into
a d
ehyd
rato
r an
d d
ehyd
rate
for
6 h
ou
rs a
t 1
15
°F (4
6°C
). If
usi
ng
you
r ov
en, b
ake
for
60
m
inu
tes,
or
lon
ger
dep
end
ing
on
yo
ur
oven
, at
the
low
est
tem
per
atu
re. I
f th
e b
ar is
sti
ll a
bit
m
ois
t, c
on
tin
ue
to b
ake
un
til a
ll th
e m
ois
ture
is
rem
oved
. Sto
re y
ou
r b
ars
in a
n a
irti
ght
glas
s co
nta
iner
in t
he
refr
iger
ato
r an
d c
on
sum
e w
ith
in 7
day
s.
Mornin
g Booster
Sm
ooth
ie
Mak
es 2
cu
ps (5
00
mL)
½ c
up
(12
5 m
L) s
pin
ach
, ch
op
ped
½ c
up
(12
5 m
L) fr
uit
(any
sea
son
al b
erri
es)
1 t
bsp
(15
mL)
flax
oil
3 t
bsp
(45
mL)
cas
hew
s, g
rou
nd
2 t
bsp
(30
mL)
hem
p s
eed
s
2 c
up
s (5
00
mL)
wat
er
Pla
ce a
ll th
e in
gred
ien
ts in
to a
ble
nd
er a
nd
b
len
d. A
dd
mo
re w
ater
as
nee
ded
un
til t
he
smo
oth
ie r
each
es y
ou
r d
esir
ed c
on
sist
ency
. St
ore
yo
ur
smo
oth
ie in
an
air
tigh
t gl
ass
jar
in
the
refr
iger
ato
r an
d c
on
sum
e w
ith
in 2
4 h
ou
rs.
Banana Flax Jacks
Mak
es 6
pan
cake
s
¼ c
up
(60
mL)
flax
see
ds,
gro
un
d
1 t
bsp
(15
mL)
flax
see
ds,
wh
ole
1 ½
cu
ps
(37
5 m
L) b
uck
wh
eat
flo
ur
1 t
bsp
(15
mL)
co
con
ut
suga
r
2 t
sp (1
0 m
L) b
akin
g p
ow
der
½ t
sp (2
mL)
bak
ing
sod
a
1 t
sp (5
mL)
cin
nam
on
¼ t
sp (1
mL)
Sea
sal
t
1 b
anan
a, t
hin
ly s
liced
1 o
rgan
ic e
gg
1 c
up
(25
0 m
L) h
emp
milk
Co
con
ut
oil,
for
fryi
ng
In a
larg
e b
ow
l, co
mb
ine
and
mix
all
the
dry
in
gred
ien
ts. I
n a
sep
arat
e b
ow
l, co
mb
ine
and
m
ix a
ll th
e w
et in
gred
ien
ts e
xcep
t th
e b
anan
a.
Ad
d t
he
wet
ingr
edie
nts
to
th
e d
ry in
gred
ien
ts
and
mix
. In
a n
on
-sti
ck fr
yin
g p
an o
ver
med
ium
h
eat,
pla
ce 1
tsp
(5 m
L) o
f co
con
ut
oil.
Po
ur
a h
and
-siz
e am
ou
nt
of b
atte
r in
to t
he
pan
for
each
pan
cake
. Pre
ss a
few
slic
es o
f ban
ana
into
th
e to
p o
f eac
h p
anca
ke. F
lip y
ou
r p
anca
kes
wh
en t
he
un
der
sid
e is
go
lden
bro
wn
. Ser
ve
imm
edia
tely
an
d g
arn
ish
ed w
ith
th
e re
st o
f yo
ur
ban
ana.
Be
sure
to
ad
d s
om
e yu
mm
y p
ure
m
aple
syr
up
ove
r to
p a
nd
a s
pri
nkl
e o
f hem
p
seed
s!
Optim
al Ath
lete
Granola
Mak
es 4
cu
ps (1
L)
2 c
up
s (5
00
mL)
bu
ckw
hea
t
1 c
up
(25
0 m
L) h
emp
see
ds
½ c
up
(12
5 m
L) c
hia
see
ds
½ c
up
(12
5 m
L) h
on
ey
¼ c
up
(60
mL)
mo
lass
es
¼ c
up
(60
mL)
rai
sin
s
¼ c
up
(60
mL)
dri
ed g
oji
ber
ries
1 t
bsp
(15
mL)
pu
re v
anill
a ex
trac
t o
r va
nill
a p
ow
der
1 t
bsp
(15
mL)
cin
nam
on
Liq
uif
y th
e h
on
ey b
y p
laci
ng
it in
to a
sm
all
sau
ce p
an o
ver
low
hea
t. O
nce
do
ne,
pla
ce
all t
he
ingr
edie
nts
into
a la
rge
mix
ing
bo
wl
and
mix
to
geth
er u
sin
g a
spat
ula
. Sp
read
th
e ce
real
on
to d
ehyd
rato
r tr
ays.
Use
2 o
r 3
tra
ys
to b
e su
re t
o s
pre
ad o
ut
the
cere
al e
ven
ly fo
r o
pti
mal
dry
ing.
Deh
ydra
te a
t 1
05
°F (4
1°C
) fo
r 1
2 h
ou
rs. I
f usi
ng
an o
ven
, sp
read
th
e gr
ano
la
over
a la
rge
bak
ing
shee
t an
d b
ake
at t
he
low
est
tem
per
atu
re fo
r 3
0 m
inu
tes
or
lon
ger
dep
end
ing
on
yo
ur
oven
. Co
nti
nu
e b
akin
g as
n
eed
ed u
nti
l all
the
mo
istu
re is
rem
oved
. Sto
re
you
r gr
ano
la in
an
air
tigh
t gl
ass
con
tain
er in
th
e cu
pb
oar
d. I
t w
ill k
eep
for
14
day
s.
Mooove Over M
ooo
Milk
Mak
es 2
cu
ps (5
00
mL)
2 c
up
s o
f wat
er
1 c
up
(25
0 m
L) a
lmo
nd
s
¼ c
up
(60
mL)
pit
ted
dat
es, c
ho
pp
ed
1 t
sp (5
mL)
nat
ura
l ho
ney
½ t
sp (2
mL)
pu
re v
anill
a ex
trac
t
1 la
rge
chee
secl
oth
or
nu
t b
ag
In 2
sep
arat
e b
ow
ls, s
oak
th
e al
mo
nd
s in
2
cup
s (5
00
mL)
of w
ater
an
d t
he
dat
es in
1 ½
cu
ps
(37
5 m
L) o
f wat
er o
vern
igh
t. T
he
nex
t m
orn
ing,
dra
in a
nd
rin
se t
he
alm
on
ds.
Pla
ce a
ll th
e in
gred
ien
ts, i
ncl
ud
ing
the
wat
er t
he
dat
es
soak
ed in
, in
to a
ble
nd
er. B
len
d u
nti
l sm
oo
th,
add
ing
mo
re w
ater
as
nee
ded
un
til t
he
mix
ture
re
ach
es y
ou
r d
esir
ed c
on
sist
ency
. Pla
ce t
he
liqu
id in
to t
he
chee
secl
oth
or
nu
t b
ag a
nd
, u
sin
g yo
ur
han
ds,
sq
uee
ze o
ut
the
alm
on
d m
ilk
over
a la
rge
bo
wl.
Take
yo
ur
alm
on
d p
ulp
an
d
pla
ce it
in y
ou
r re
frig
erat
or
to b
e u
sed
to
mak
e yo
ur
Zu
cch
ini N
ut
Mu
ffin
s. A
fter
yo
u h
ave
squ
eeze
d o
ut
as m
uch
milk
as
po
ssib
le, p
lace
th
e m
ilk in
to a
gla
ss c
on
tain
er a
nd
sto
re in
th
e re
frig
erat
or.
Alm
on
d m
ilk w
ill k
eep
for
3 t
o 4
d
ays
in t
he
refr
iger
ato
r.
Zucchin
i Nut M
uffin
s
Mak
es 1
2 m
uffi
ns
½ c
up
(12
5 m
L) p
itte
d d
ates
, ch
op
ped
1 ½
cu
ps
(37
5 m
L) b
row
n r
ice
flo
ur
1 c
up
(25
0 m
L) a
lmo
nd
pu
lp
¼ c
up
(60
mL)
co
con
ut
suga
r
2 t
bsp
(30
mL)
hem
p s
eed
s
2 t
sp (1
0 m
L) b
akin
g p
ow
der
½ t
sp (2
mL)
bak
ing
sod
a
¼ c
up
(60
mL)
rai
sin
s
½ c
up
(12
5 m
L) m
ixed
nu
ts (p
ecan
s, w
aln
uts
, al
mo
nd
s), c
ho
pp
ed
1 c
up
(25
0 m
L) h
emp
milk
2 o
rgan
ic e
ggs
½ c
up
(12
5 m
L) z
ucc
hin
i, sh
red
ded
¼ t
sp (1
mL)
pu
re v
anill
a ex
trac
t
Soak
th
e ch
op
ped
dat
es in
½ c
up
(12
5 m
L) o
f w
ater
for
30
min
ute
s an
d t
hen
pu
rée
bo
th
the
wat
er a
nd
dat
es in
a b
len
der
. Pre
hea
t th
e ov
en t
o 3
50
°F (1
80
°C).
Use
co
con
ut
oil
to c
oat
yo
ur
12
-cu
p m
uffi
n p
an. I
n a
med
ium
bo
wl,
com
bin
e al
l th
e d
ry in
gred
ien
ts. I
n a
sep
arat
e b
ow
l, co
mb
ine
all t
he
wet
ingr
edie
nts
. Mix
ea
ch b
ow
l wel
l. A
dd
th
e w
et in
gred
ien
ts t
o t
he
dry
ingr
edie
nts
an
d m
ix t
oge
ther
. Sp
oo
n t
he
bat
ter
into
th
e p
rep
ared
mu
ffin
pan
an
d b
ake
in t
he
pre
hea
ted
ove
n fo
r 3
0 m
inu
tes.
Let
co
ol
and
ser
ve. P
lace
yo
ur
mu
ffin
s in
an
air
tigh
t gl
ass
con
tain
er a
nd
sto
re in
th
e re
frig
erat
or
for
qu
ick
acce
ss. F
eel f
ree
to s
tore
6 m
uffi
ns
in t
he
free
zer
to b
e ea
ten
at
a la
ter
dat
e as
a q
uic
k o
n-t
he-
go s
nac
k.
Strawberry Cashew
Cream
Mak
es 2
½ c
ups
(62
5 m
L)
2 c
up
s (5
00
mL)
cas
hew
s
1 c
up
(25
0 m
L) fr
esh
str
awb
erri
es
½ c
up
(12
5 m
L) w
ater
1 t
sp (5
mL)
pu
re v
anill
a ex
trac
t
Soak
th
e ca
shew
s in
2 c
up
s (5
00
mL)
of w
ater
fo
r 1
ho
ur.
Aft
er t
hey
hav
e so
aked
, dra
in t
he
wat
er a
nd
rin
se t
he
cash
ews.
Pla
ce a
ll th
e in
gred
ien
ts in
to a
foo
d p
roce
sso
r an
d b
len
d.
Ad
d m
ore
wat
er a
s n
eed
ed u
nti
l th
e m
ixtu
re
reac
hes
yo
ur
des
ired
co
nsi
sten
cy. I
f usi
ng
a b
len
der
, be
sure
to
sto
p e
very
30
sec
on
ds
to
scra
pe
do
wn
th
e si
des
. Sto
re y
ou
r cr
eam
in a
n
airt
igh
t gl
ass
con
tain
er in
th
e re
frig
erat
or
and
co
nsu
me
wit
hin
3 d
ays.
Now That’s
a Hot
Chocolate
Mak
es 4
cu
ps (1
L)
3 c
up
s (7
50
mL)
hem
p m
ilk
1 t
bsp
(15
mL)
cac
ao b
utt
er
2 t
bsp
(30
mL)
cac
ao p
ow
der
Pin
ch c
hili
po
wd
er
1 t
sp (5
mL)
cin
nam
on
3 t
bsp
(45
mL)
map
le s
yru
p
Pla
ce a
ll th
e in
gred
ien
ts in
to a
med
ium
sa
uce
pan
ove
r m
ediu
m h
eat.
Sti
r co
nst
antl
y w
hile
th
e m
ixtu
re is
hea
tin
g to
avo
id b
urn
ing
the
ho
t ch
oco
late
. On
ce t
he
caca
o b
utt
er s
tart
s to
mel
t, r
edu
ce t
he
hea
t an
d c
on
tin
ue
stir
rin
g u
nti
l fu
lly m
elte
d. D
rin
kin
g th
is is
a s
up
er w
ay
to w
arm
yo
ur
enti
re b
od
y o
n a
co
ld d
ay o
r w
hen
ret
urn
ing
fro
m w
inte
r ac
tivi
ties
.
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Medical Disclaimer
The Breakfast Reboot - 14 Day Breakfast Plan is for educational and informative purposes only and is not intended as
medical or professional advice. Always consult your doctor before making any changes to your diet or nutrition program.
The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the
purpose of The Breakfast Reboot - 14 Day Breakfast Plan. The purpose of the The Breakfast Reboot - 14 Day Breakfast
Plan is to help healthy people reach their wellness goals by educating them in proper nutrition guidelines.
No health claims are made by The Breakfast Reboot - 14 Day Breakfast Plan. This nutrition program will not help cure,
heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered
dietitian, or clinical nutritionist; the author is a nutrition consultant.
If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition
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