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N DE SI Y LA I N DA T P

Kick Start
Your Day
Every day. With Vega.
FREE Breakfast Nutrition Guide

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7- FAS K EA
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Are you getting the nutrition you need from your breakfast?
See how YOUR breakfast compares to a single serving of Vegas Complete Whole Food Health Optimizer on our Breakfast Nutrition Calculator.

Take the challenge!

myvega.com/Breakfast

The importance of breakfast cannot be understated.

Having a nutrient-dense breakfast ensures optimal performance at school, work or in sports. Vegas Complete Whole Food Health Optimizer and the recipes found in this guide follow the key guiding principles of nutrition defined by Brendan Brazier, bestselling author of The Thrive Diet and formulator of Vega. Clean, green and suitable for almost any kind of diet, including calorie-reduced, low-carb, low-glycemic, gluten-free, cleansing, elimination and vegetarian/vegan, Vega helps kick start your day, every day.

eating breakfast is essential, YIKES! While consuming a high energy or carb-

heavy breakfast may also result in a greater overall daily intake of carbs and consequently, weight gain.

References Giovannini M, Agostoni C, Shamir R. Symposium overview: Do we all eat breakfast and is it important? Crit Rev Food Sci Nutr. 2010, 50(2):97-9. Gajre NS, Fernandez S, Balakrishna N, Vazir S. Breakfast eating habit and its influence on attentionconcentration, immediate memory and school achievement. Indian Pediatr. 2008, 45(10):824-8. Deshmukh-Taskar PR, Nicklas TA, ONeil CE, Keast DR, Radcliffe JD, Cho S. The relationship of breakfast skipping and type of breakfast consumption with nutrient intake and weight status in children and adolescents: the National Health and Nutrition Examination Survey 1999-2006. J Am Diet Assoc. 2010, 110(6):869-78. Schusdziarra V, Hausmann M, Wittke C, Mittermeier J, Kellner M, Naumann A, Wagenpfeil S, Erdmann J. Impact of breakfast on daily energy intake an analysis of absolute versus relative breakfast calories. Nutr J. 2001, 10:5.

Why break the fast?

The clich that breakfast is the most important meal of the day is true. After a night of sleep and regeneration, our bodies are starved for key nutrients to get us going and to operate optimally for the rest of the day. Our breakfast choices directly impact how well we function and what food choices we make. Studies show regular breakfast skipping may lead to poor food choices and overconsumption later in the day. In addition, it can lead to weight gain over time, increased risks for diabetes and cardiovascular disease and negatively influenced attention-concentration and memory. You have one opportunity everyday to kick start your day and to get that advantage. If youre looking to perform better and to stay focused for longer, eating a nutrientdense, balanced breakfast is essential.
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Start your day with Vega

With a host of amazing benefits for children, adults, high-performing athletes and those on restrictive diets, starting your day with Vega Complete Whole Food Health Optimizer can help:
Promote optimal health and
increase energy and stamina daily intake of vitamins & minerals daily intake of fiber bones & teeth

Everyday nutrition in a single serving

Combining whole food goodness with fast food convenience, Vega is a simple, all-in-one nutrientdense meal, perfect for breakfast or any other meal. Vega contains no animal products, dairy, egg, gluten, soy, added sugar, wheat or yeast. Nor does it contain artificial colors, flavors, preservatives, sweeteners, GMOs, herbicides and pesticides. Available in four delicious flavors: Berry, Chocolate, Vanilla Chai & Natural.

Preserve good

cardiovascular health and immune system function

Meet 100% of recommended

Support eyesight, skin health Maintain proper muscle Encourage healthy weight

Meet 60% of recommended Support the development of Ensure healthy thyroid and
hormonal function

loss by improving metabolism, increasing feeling of fullness and controlling blood sugar

How Does Your Breakfast Stack Up?

Gram for gram, Vega provides many times the fiber, Omega-3, greens, protein, antioxidants, digestive enzymes, probiotics, vitamins & minerals than other breakfast choices, with only a fraction of the calories. Have a look:
Traditional Light Vega Breakfast1 Breakfast 2 Breakfast
Serving size Calories Protein Carbs Sugar Fiber Omega-3 Saturated Fat Cholesterol Sodium Vitamin A Vitamin C Vitamin B12 Calcium Iron Greens g Cal g g g g mg g mg mg iu mg mcg mg mg mg
333 851 33 58 5 4 429 19 473 1595 721 10 2 176 6 0 595 575 20 104 37 6 100 7 44 850 2564 10 6 513 14 0 69 240 26 22 1 15 2500 1 0 0 5000 60 6 1100 18 2500

Superfoods for breakfast: a superior choice!

The typical North American breakfast usually includes processed, sugar-laden cereals, dairy products and coffee. Nutritionally, it simply cant compare to superfoods, which are functional, real foods that provide an abundance of nutrients. For a nutrient-dense breakfast, consider these superfoods for your breakfast routine!
Leafy Greens Dark, leafy greens like kale, spinach and swiss chard are a rich source of chlorophyll and do a great job alkalizing the body and oxygenating the blood. Having more oxygen available in the blood translates to better endurance and an overall reduction in fatigue. Brighten up your mornings by including these greens in your smoothie.
Included in Vega Complete Whole Food Health Optimizer.

EN G L U TE E FR

1. Traditional breakfast = 2 eggs, 2 sausage links, 2 slices bacon, potatoes and 1 slice of toast. 2. Light breakfast = 1 cup milk, 70 g cereal, 1 cup yogurt and 1/2 banana. Data sourced from USDAs National Nutrient Database for Standard Reference www.ars.usda.gov.

Flaxseed Flaxseed is one of the most abundant sources of omega-3 in the plant world, which can help reduce inflammation and burn body fat. It also contains soluble and insoluble fibers which respectively, can help control insulin levels and prolong energy and prevent toxins from building up. Sprinkle ground flaxseed over cereals or blend in smoothie.
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Hemp Seed Hemp seed and its oil extract are considered to be the perfect balance of essential fatty acids found in nature, crucial for proper brain function, heart health and digestive function. Hemp seed is also an excellent source of insoluble fiber and protein. Sprinkle over cereals or blend in smoothie. Chlorella Not only does it have the highest level of chlorophyll of any organism, chlorella is also 65% protein and rich in essential fatty acids, vitamins, minerals and enzymes. Like leafy greens, these single-celled freshwater algae are detoxifying and support the immune system. Quinoa A tasty alternative to rice or couscous, quinoa consists of about 20 percent protein, is high in lysine and a good source of iron, potassium and B vitamins. Create a tasty, high-protein breakfast by mixing quinoa with raw honey, almonds and/or berries.

Berries Berries like blueberries, raspberries and strawberries are super rich in Vitamin C and in antioxidants, which can prevent cell damage and slow down aging. Frozen or fresh, berries taste great in cereals or in smoothies. Almonds Almonds are one of the most nutritious nuts and are high in vitamin B2, fiber and antioxidants. Include almonds in your cereal or use raw almond butter in a smoothie for a delicious and nutritious treat. Maca A root vegetable grown in the Peruvian highlands, maca is an adaptogen, which helps the body resist stress, anxiety and trauma and regulates the hormonal system. It is also rich in protein, complex carbs, vitamins, minerals and powerful antioxidants. Use it to substitute a portion of the flour used in baking recipes, or enjoy with cereals and in smoothies.
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BREAK FAS T PLAN

To help kick start your breakfast routine, try these amazing recipes that incorporate superfoods and/or Vegas Complete Whole Food Health Optimizer.

7-DAY

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7-DAY BREAKFAST PLAN

7-DAY BREAKFAST PLAN

DAY 1
Promote optimal health and increase energy and stamina with this decadent-tasting treat.

DAY 2
Packed with taste and nutrition, these pancakes are a breakfast favorite.

Chocolate Energy Pudding

1 serving (2 scoops) Chocolate Vega Whole Food Health Optimizer 2 bananas 1 cup blueberries 2 tbsp almond butter 1 tsp lemon juice tsp sea salt Process ingredients together in a food processor until smooth and creamy. For extra flavour and crunch, sprinkle some hemp granola on top.

Blueberry Pancakes
2 servings (4 scoops) Natural Vega Whole Food Health Optimizer 2 tbsp olive oil 1 cup buckwheat flour cup buckwheat grouts 2 bananas 1 cup blueberries 1 tbsp ground flax (or chia) soaked in 2 tbsp water tsp nutmeg 1 tsp cinnamon 2 tsp baking powder sea salt to taste In a food processor, process all ingredients except for blueberries and buckwheat grouts which should be stirred in at the end. Lightly oil a pan over medium heat. Pour in batter to desired pancake size and cook for 3-5 minutes or until bubbles begin to appear. Flip and cook until done.

Time: 5 minutes Makes 2 - 4 servings

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Time: 15 minutes Makes 2 large servings

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7-DAY BREAKFAST PLAN

7-DAY BREAKFAST PLAN

DAY 3
A refreshingly crisp smoothie that helps reduce inflammation.

DAY 4
Unlike traditional pancakes, these pancakes are packed with high-quality protein, essential fatty acids and naturally occurring vitamins and minerals.

Ginger Pear Smoothie

1 serving (2 scoops) Natural Vega Whole Food Health Optimizer 1 banana 1 pear tbsp fresh ginger, grated 2 cups almond, hemp or rice milk 1 cup ice Combine all ingredients in blender and blend until smooth.

Banana Chocolate Pancakes

2 bananas 2 fresh or soaked dried dates 1 cup popped amaranth 1 cup chocolate hemp milk 1 cup water cup buckwheat flour cup ground flaxseed cup hemp protein cup roasted carob powder cup unsweetened carob chips Sea salt to taste In a food processor, process all ingredients until smooth. Lightly oil a pan with coconut oil and heat over medium heat. Pour in pancake batter to desired pancake size and cook for about 5 minutes or until bubbles begin to appear. Flip and allow to cook for another 5 minutes.

Time: 5 minutes Makes 2 servings

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Time: 15 minutes Makes 2 large servings

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7-DAY BREAKFAST PLAN

7-DAY BREAKFAST PLAN

DAY 5
This antioxidant-rich smoothie will keep the hunger away for hours.

DAY 6
Blended with melon, this chlorophyll-rich smoothie has an exceptionally fresh taste.

Chocolate Almond Smoothie

1 banana 2 fresh or soaked dried dates 2 cups cold water (or 1 cups water plus 1 cup ice) cup almonds (or 2 tbsp raw almond butter) serving (1 scoop) Chocolate Vega Whole Food Health Optimizer In a blender, combine all ingredients and blend until smooth.

Green Smoothie
6 leaves of romaine lettuce serving (1 scoop) Natural Vega Whole Food Health Optimizer (try with other flavors as well!) melon of any kind tbsp fresh ginger 2 cups water 2 dates In a blender, combine all ingredients and blend until smooth.

Time: 5 minutes Makes 2 servings

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Time: 5 minutes Makes 2 servings

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7-DAY BREAKFAST PLAN

DAY 7
Unlike many commercial cereals, this one has lots of fiber, complete protein, essential fatty acids, and calcium.

Toasted Apple Cinnamon Cereal

apple, diced 1 cup oats (use cooked or sprouted quinoa to make cereal gluten-free) cup diced almonds cup ground flaxseed 1 serving (2 scoops) Vanilla Chai Vega Whole Food Health Optimizer cup unhulled sesame seeds cup sunflower seeds 1 tsp cinnamon tsp nutmeg tsp ground stevia leaf tsp sea salt cup hemp oil or Vega Antioxidant EFA Oil Blend cup molasses 2 tbsp apple juice Preheat oven to 250F. Combine all dry ingredients. Separately blend together hemp oil, molasses, and apple juice. Combine liquid and dry ingredients, mixing well. Spread on a baking tray lightly oiled with coconut oil. Bake for 1 hour. Let cool, then break into pieces. Keep refrigerated for up to 2 weeks.

Vega was born of the belief that one should not have to compromise between whole food goodness and fast food convenience. To me, Vega is a way of life. I hope you enjoy the Complete Whole Food Health Optimizier and these recipes as much as I do.
IRONMAN TRIATHLETE & FORMULATOR OF VEGA

Time: 10 minutes prep; 1 hour to bake Makes 5 servings

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Find more delicious recipes on myvega.com or any of Brendan Braziers books from the Thrive series.