5 Bone-Healthy Breakfasts You Can Whip Up In 2 Minutes Or Less - Save Our Bones

As temperatures warm up in the Northern hemisphere, you might want to to start your day with an early morning walk to build your bones, spend time in the garden, or run your errands earlier than usual. But in your rush to get out of the house, make sure you don’t skip breakfast.

Breakfast is a great opportunity to start your day off with a pH-balanced or 100% alkalizing meal, and studies confirm that skipping the first meal of the day is unhealthy in many ways (more on that later).

Today’s a good day to make a commitment to eat breakfast every morning. That’s why I can’t wait to share with you these 5 bone-healthy breakfasts that are both quick (you can prepare them in minutes!) and delicious. Plus they’ll keep you full until lunchtime.

Skipping Breakfast Leads To Carb Cravings, Study Finds

When you forego breakfast, it can cause more than just nagging hunger, headache, and a lack of concentration. It can actually undermine your efforts to follow a pH-balanced nutritional plan as described in the Osteoporosis Reversal Program, because skipping breakfast causes you to crave acidifying carbs.

In fact, a recent study sheds light on how this works. Participants in the study were divided into two groups: those who fasted for 18 hours (beginning at 6pm the night before and skipping breakfast) and those who did not. Both groups were invited to a buffet-style lunch to end their fast.

The researchers noticed something really telling: those who skipped breakfast were more than 30% more likely to go for carbohydrate-rich foods first, such as bread and French fries, while the non-fasting group did so only 10% of the time. Not only that, but both groups showed that no matter which food they started with, they ate almost twice as many calories’ worth of that particular food. In other words, if participants started with bread, they ate 46.7% more calories of it than those who ate bread second or third.1

The study also found that those who started the meal with carbs ate an average of 20% more calories overall than those who started the meal with vegetables or proteins.1

In sum, when a food-deprived individual “first encounters food, the first food they eat may well end up being the food of which they eat the most. In general, they will be most drawn to starches and will eat them instead of nutrient-dense vegetables. Even relatively mild food deprivation can alter the foods people choose to eat, potentially leading them to eat starches first and most,”1 the study concludes.

Now it becomes clear how…

Skipping Breakfast Could Sabotage Your Bone-Healthy Diet

You see, while starchy, carb-rich foods are not off-limits on the Osteoporosis Reversal Program (no food is), these foods belong in the 20% acidifying part of the 80/20 diet. If you skip breakfast and head for the carbs, chances are you’ll be craving to eat more than 20% of acid-forming foods. If you do that,you’ll end up eating fewer bone-building alkalizing foods, which are an essential basis for a pH-balanced diet that nourishes your bones.

Read This Before You Get Started:

  • All recipes are for 1 serving, and are either 100% alkalizing or pH-balanced.
  • Feel free to add whey protein to any recipe that doesn’t already include it, and adjust the liquid accordingly.
  • If you find the consistency too thin or too thick, you can increase or decrease the amount of liquid in any of the recipes to suit your taste.
  • When a recipe calls for almond milk, you can use your favorite milk substitute instead.
  • Unless the recipe specifies otherwise, simply chop the ingredients into bite-sized pieces and place them in a blender.

5 Recipes To Help Make Sure You Don’t Miss Breakfast

1. Oatmeal Smoothie (pH-balanced)


  • 1/2 cup rolled oats
  • 1/3 cup plain yogurt
  • 3/4 cup almond milk + 1/4 cup more for adding to blender in the morning
  • 1/4 cup strawberries, blackberries, or raspberries
  • banana, sliced


  1. In a bowl, combine oats with yogurt and almond milk.
  2. Cover and store in refrigerator overnight.
  3. In the morning, pour mixture in blender
  4. Add the 1/4 cup almond milk (more if you still think it’s too thick)
  5. Add banana and berries
  6. Blend until smooth

2. Sweet Potato Pie (100% alkalizing)

  • 1 scoop whey protein (unflavored or vanilla)
  • 1 teaspoon cinnamon 
  • 1/4 cup sweet potato, peeled, cooked, and diced 
  • 1 cup almond milk
  • Blend until smooth

3. Tropical Kale (100% alkalizing) 

  • 1 cup kale (or your favorite greens), chopped
  • 1 banana
  • 1 ½ cups coconut milk
  • 1 tablespoon flax seed
  • 1 teaspoon honey
  • Blend until smooth

4. Java Jolt (pH-balanced)

  • 1 banana 
  • 1 scoop whey protein 
  • 1/2 cup coffee
  • 1 tablespoon almond butter 
  • 1 teaspoon honey 
  • 1/2  cup almond milk 
  • Sprinkle with cinnamon 
  • Blend until smooth

5. Fruity Avocado (100% alkalizing)

  • 1/4 cup avocado
  • 1/4 cup plain yogurt 
  • 1/2 cup almond milk
  • 1/2 a pear, chopped 
  • 1 teaspoon honey 
  • Blend until smooth

Although the Bone Appétit cookbook does contain many smoothie recipes, the ones posted above are not in the cookbook. So these will be unique additions to your recipe collection!

If you liked these recipes, you’ll really enjoy Blender Magic, a full-color, printed booklet that’s included as a free bonus with the Bone Appétit cookbook.

In Blender Magic, you’ll find 30 bone-healthy smoothies plus a list of Foundation Supplements under each recipe, conveniently informing you of exactly which nutrients your bones get with each smoothie. I’ve also included valuable tips on buying and storing fruits and vegetables to minimize waste and maximize nutrients and flavor, and how to choose the right blender.

Today’s breakfast recipes are super-quick and super-bone healthy (don’t we seem to be in a rush more often than not?). For that reason, in addition to the hundreds of recipes included in Bone Appétit, ‘Quick Pick' recipes at the end of each section get you in and out of the kitchen in 20 minutes or less, so you can spend more time enjoying your healthy and active lifestyle.

With Bone Appétit, eating for your bone health is simple and convenient. If you didn’t get Bone Appétit yet, please click here to get more information.

Till next time,


1 Wansink, Brian, PhD; Tal, Aner, PhD; Shimizu, Mitsuru, PhD. “First Foods Most: After 18-Hour Fast, People Drawn to Starches First and Vegetables Last.” Archives of Internal Medicine. 2012. 172(12): 961-963. Web. https://archinte.jamanetwork.com/article.aspx?articleid=1195521

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Comments on this article are closed.

  1. Kit

    Love the recipes. However: I have to stay away from all Dairy, I can not digest them. Could you in the future give some of us another type protein to use rather than Whey?
    Thank you for your wonderful information on ‘Bone Building/Saving’

  2. Sue Weisman

    I think I recall seeing information re the Boneblast supplement in your emails. Do you endorse Boneblast or Algaecal Could you let me know Thx Sue

  3. Zayn

    The Republicans get a break.A federal judge on February 21, 2008 auiqctted a former Republican Party official accused of taking part in a plot to jam state Democratic Party phone lines on Election Day 2002.James Tobin, the former regional chairman of President Bush’s re-election campaign, was convicted in federal court in 2005 of helping arrange more than 800 hang-up calls that jammed get-out-the-vote phone lines set up by the state Democratic Party and the Manchester firefighters’ union for about an hour. Republican John Sununu defeated then-Gov. Jeanne Shaheen for the Senate that day.But the 1st U.S. Circuit Court of Appeals overturned the conviction last year, sending it back to U.S. District Judge Steven McAuliffe, who scheduled a new trial for Tobin that was to have started this week. The appeals court ruled that Tobin’s actions did not fit the specific law he was convicted of violating.

  4. Annabelle

    Recipes contain my favourite foods so can’t wait to try them. Thanks once again for extra recipes. I commend your books to everyone.

  5. Ms. L. Carmel

    Good Evening Vivian,

    Those Recipes Sound Delicious. Thank You Very Much For Sharing Them With Us.

    Hope You Have A Wonderful Weekend. Take Care, And Stay Well!




    • Vivian Goldschmidt, MA

      Hi Kay,
      I don’t recommend large quantities of soy products, and here’s why: most soy crops today are genetically modified, and soy can affect hormonal balance due to its phytoestrogen content. 🙂

  7. Marilyn

    Love the recipes. Another great way to use whey protein. Thanks

  8. Pamela Thompson

    Porridge and mixed fresh fruit is another great idea for breakfast. This can be followed by a poached egg and mushrooms.

  9. Hennie

    Vivian, I read in these recipes that you mix fruits with other foods. What about food combining? Generally I eat my fruits on an empty stomach (exception for pine apple, grape fruits with their high enzymes to help digest proteins) Fruit does not digest in the stomach and just passes through, but will be digested in the intestines. When mixing fruit with other foods, are we not forcing the fruit to stay longer in the stomach and, therefore, causing fermentation? I know that food combining has helped me to rid of my many years of stomach cramps, plus kept my weight at a healthy level over the past 20 years. I love your Save our Bones Program and reading your very important emails. God bless!

    • Vivian Goldschmidt, MA

      Hennie and Kathlynn, everyone has individual beliefs, body types, health histories, and so forth–so the key is to decide what approach works best for your health and your body! If you feel better not combining certain foods, then by all means, consume them separately. 🙂 I encourage you to do your research, and rather than wondering which approach is “right,” decide which way is right for you! 🙂

    • Kathlynn Arledge-Johnson

      Thanks Hennie for your post, and I’m eagerly waiting to get Vivian’s response. I agree with your food combining principles and have been practicing the same thing for years….basically “eat fruit [or any sweets] on an empty stomach ONLY, i.e., don’t mix them with protein or carbs” Lately, I’ve cringed many times, when I see so many different ‘specialist’ that suggest/recomment mixing them. Definitely confusing and causes one to question: Which principle is correct or best???

  10. catherine

    Hi Vivian, many thanks for your reply. Love the recipes I will definitely be using them. I did post this late yesterday on Vivian’s last subject but just adding it again to this one not sure how the community uses the website in readinggives h all the info, just hope it helps. This is my sisters story to Save our Bones followers. My Sister lives in France and has been following Vivian’s program for some years now, she is unable to take calcium in pill form because it makes her physically sick so its been entirely from the Program Vivian has recommended, fresh food that France can produce, her doc prescribing high doses of vit D in phial form that has made my sisters T scores go up during this time (she has had 3 scans) from being over -5 in lower spine and over -2 in some other parts, they have all improved and in some parts have even gone to Osteopenia level. (she is 66 has had a lot of medication antibiotics, pain killers, cortisol injections and has Fibromyalgia) Hope this gives encouragement to all. warm wishes catherine

    • Vivian Goldschmidt, MA

      I hope your sister’s story inspires many, Catherine! Thank you so much for sharing, and tell your sister “Way to go!!!” 🙂

  11. Vee

    Does the bone density exercises work if one has bones that hurt in a particular place?

    • Vivian Goldschmidt, MA

      Vee, pain is your body trying to tell you something – if any exercise hurts, stop! There are so many varieties and types of density exercises that there are bound to be some that work for you. 🙂

  12. Lynn

    A high carb diet as you describe can also help you on your way to diabetes. Your sounds like the way I ate for several years – I just got fatter and sicker. I’ve done much better with a lot more fat and some protein, lots of vegetables and greatly reduced fruits and starches.

    • Vivian Goldschmidt, MA

      Lynn, you’ve touched on a very important nutritional concept – variety! If we’re eating most of our meals from one or two food groups or types, then we experience imbalance and “dis-ease.” Good for you for paying attention to your body’s signals!

      • Lynn

        Hi Vivian – thanks! My comment was actually in response to Jon’s post promoting a high carb diet of fruit, rice and potatoes.

  13. claudia

    I was using almond milk before but I noticed that I was experiencing pain in my knees so I stopped. Since then my pain has stopped.

    • Vivian Goldschmidt, MA

      Interesting, Claudia – do you have a mild allergy or sensitivity to tree nuts?

  14. Bonnie

    30 -protein – God gave us meat eating teeth for a reason. He didn’t make a mistake. After we get our meat eating teeth, our body quits making the enzyme that digests milk, and then it makes a new enzyme to digest meat!
    30% – fat. Good fat Good fat doesn’t make u fat. It does make for soft, pliable, healthy cells. It builds brains, nerves and hormones. And it makes us happy.
    40%. – carbs. Good carbs. The kind God made. Mostly Raw. And the worst part is we need to include digestive enzymes since most foods r genetically modified and they have been removed. Your pancreas doesn’t make enough enzymes to digest your food.

    • Vivian Goldschmidt, MA

      I agree Bonnie – the less food has been processed, the better it is for our bodies!

  15. Jon

    Can I just say that whey powder is pointless as a part of a balanced diet its a by-product they cant get rid of, like fluoride in the water and toothpaste (correct me if im wrong), also I eat 80/10/10 – 80%carbs, 10%protein 10% fat (essential fats).
    What i’m saying is if you eat 20% fat you WILL be 20% fat. A high carb diet is great (from fruit, rice or potato) gives you energy and you Will lose weight to your ideal weight… most carbs for me comes from fruit and rice as i’m wheat intolerant… And you know what? I eat as much as I want because my macro nutrients are in check… sometimes 4000 calories a day (I also do fitness).

    • Vivian Goldschmidt, MA

      Yes, whey protein is a bone-healthy protein option, but it’s not essential. 🙂

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