Healthy Breakfast Meal Prep Ideas
Ah, Breakfast! The most important meal of the day as we all remember it, right? Morning times can be tough. They’re busy trying to get ready for the day, and if you have little ones, it can feel even more chaotic! Get your clothes on, brush your teeth, wash your face, make sure you have all your stuff for work, and make sure you’re getting out of the door on time for drop offs and your commute! Breakfast can be easily left behind when things are in a rush.
A nutritious breakfast is so key to kickstarting a day with energy and vitality! When we eat a healthy breakfast, it helps regulate your blood sugars, replenishing your energy after a nights rest, helps with focus concentration levels, and has actually been seen to reduce the risk of type 2 diabetes and heart disease!
The good news is that preparing a healthy breakfast doesn't have to be a complex situation. By dedicating a little time to meal prepping ahead of time or making quick yet healthy options, you can ensure a consistent supply of delicious and nutritious options every morning and see how these all can save time! No more trying to cook an intricate recipe while trying to get yourself ready for the day.
Today, I've curated a roundup of 15 healthy breakfast meal prep recipes perfect for those busy mornings. Most of these recipes may take just a matter of minutes and others can take up to 30 minutes (meal prep these ahead of time). Take a look below and see the variety of options you have to keep breakfast healthy and interesting! :)
15 Healthy Breakfast Meal Prep Ideas
Overnight Oats:
Ingredients:
Rolled oats
Greek yogurt
Milk of your choice
Fresh fruits
Honey
Instructions:
Step 1: Combine oats, yogurt, and milk in a jar.
Step 2: Add sliced fruits and a drizzle of honey.
Step 3: Mix well, refrigerate overnight, and enjoy a ready-to-eat breakfast in the morning.
For an even EASIER option, Oats Overnight is a favorite brand of oats of mine. Simply pour the packet into a jar with 8 oz. of your milk of choice, place it in the fridge, and take it on the go in the morning!
Egg Muffins:
Ingredients:
Eggs
Spinach
Tomatoes
Feta cheese
Salt and pepper
Instructions:
Step 1: Whisk eggs and season with salt and pepper.
Step 2: Add chopped spinach, tomatoes, and feta cheese.
Step 3: Pour into muffin cups, bake, and store for a protein-packed morning delight.
Breakfast Burritos:
Ingredients:
Whole-grain tortillas. Here is a favorite gluten free option if you need it!
Scrambled eggs
Black beans
Salsa
Avocado slices
Instructions:
Step 1: Assemble scrambled eggs, black beans, and salsa on a tortilla.
Step 2: Add avocado slices, roll it up, and wrap in foil or put in a tupperware for a grab-and-go breakfast.
Peanut Butter Banana Toast:
Ingredients:
Whole-grain bread
Peanut butter
Banana slices
Honey (optional)
Instructions:
Step 1: Spread peanut butter on toast.
Step 2: Top with banana slices and a drizzle of honey if desired.
Healthy Breakfast Bowls:
Ingredients:
Quinoa or brown rice
Mixed berries
Nuts and seeds
Greek yogurt
Instructions:
Step 1: Layer quinoa or brown rice with berries, nuts, and seeds.
Step 2: Top with a dollop of Greek yogurt and refrigerate for a wholesome breakfast bowl.
Avocado Toast:
Ingredients:
Whole grain bread
Avocado Slices
Instructions:
Step 1: Toss the bread in the toaster for a minute or two while you’re slicing your avocado
Step 2: Top the bread with the avocado slices. Add hemp seeds, chia seeds, or flax seed for some added protein and healthy fats if you’d like!
Green Breakfast Smoothie:
Ingredients:
Spinach
Frozen Banana and Mango Chunks
Choice of Milk
Choice of Protein Powder
Ice
Instructions:
Throw all ingredients together in a blender, blend and enjoy!
Greek Yogurt Parfait:
Ingredients:
Plain Greek Yogurt
Berries of Choice
Protein Granola
Honey
Instructions:
Layer berries and granola on top of the yogurt and drizzle with honey
Chia Seed Pudding:
Ingredients:
Chia Seeds
Milk of Choice
Berries/Fruit of Choice
Instructions:
Mix chia seeds with milk or a milk alternative and let it sit in the fridge overnight. Top with fresh fruits in the morning.
Cottage Cheese with Pineapple:
Ingredients:
Cottage Cheese
Pineapple Chunks
Instructions:
Mix cottage cheese with fresh pineapple chunks for a protein-rich and tropical-flavored breakfast.
Hard Boiled Eggs:
Ingredients:
Eggs
Instructions:
Place eggs in a pot and cover with cold water by 1 inch. Bring to a boil, then cover the pot and turn off the heat. Let the eggs cook, covered, for 9 to 12 minutes.
Transfer the egg to a bowl of ice water and chill for 14 minutes. This makes the eggs easier to peel. Peel and enjoy!
Healthy Breakfast Muffins:
Ingredients:
3 medium-large bananas
1 zucchini, chopped
2 servings Vanilla Protein Powder
2 tbs. chia seeds
1 cup unsweetened vanilla nut milk
1 tbs. vanilla extract
1 tbs. cinnamon
1 cup gluten-free oats
½ cup chopped pecans
1 tsp. baking powder
Toppings optional — raisins, strawberries, blueberries, chocolate chips, etc.
Instructions:
Preheat the oven to 375° F.
In a blender, combine bananas, zucchini, whey protein powder, chia seeds, nut milk, vanilla and cinnamon. Once blended, the mixture should be the consistency of cake batter.
Hand-mix the oats and pecans into the batter (do not blend).
Line muffin tin with muffin liners. Muffins come out very moist, so this step is important!
Pour batter into muffin tins until about 80 percent full. Sprinkle optional toppings over the top.
Bake for 12 to 15 minutes, until golden brown and enjoy!
Note: Store in a Ziploc bag in the refrigerator for up to 4 days.
Omelet in a Mug:
Ingredients:
Eggs
Veggies of Choice, Chopped (Peppers, mushrooms, broccoli, etc.)
Instructions:
Whisked eggs with veggies microwaved in a mug for 1 minute
2 Ingredient Pancakes:
Ingredients:
Eggs
Fruit of Choice pureed (Banana, Blueberries, strawberries, etc.)
Baking Soda (Optional)
Instructions:
Combine all ingredients together (1 egg per every 1/4 cup of fruit)
Whisk until mixture is like a pancake batter texture (fruit may need to be blended)
Cook batter just like a pancake.
Cakes can last for several days in the fridge.
Tuna Salad on Crackers:
Ingredients:
Tuna Salad (Store Bought is great, but here is a recipe for homemade if you’d like!)
Instructions:
Enjoy tuna salad with a few crackers!
Mindful Nutrition and How to Meal Prep
To ensure you're getting the most out of your breakfast, it's crucial to practice mindful nutrition. Understanding how to meal prep efficiently can make a significant difference in your daily routine. Utilizing tools like slow cookers for some of your ingredients or cooking during less busy times (i.e. before your work week starts) can make a huge impact! Check out my comprehensive guide on mindful nutrition and how to meal prep step by step.
Embracing these 15 healthy breakfast meal prep ideas can really help save you time, and get your day started on the right foot. Whether you're a fan of overnight oats, hearty breakfast bowls, or protein-packed egg muffins, these recipes cater to various tastes and preferences. Remember, a nutritious breakfast is the foundation for a day filled with energy and vitality. Enjoy the convenience of these breakfast recipes and make your mornings stress-free and satisfying!
If you are looking for more guided support on your meal routine and nutrition plan, I can help! There is more to a healthy relationship with food then just food! Consider setting up a complimentary consultation call to learn more about the Core Life Habits Nutrition Coaching Program! :)
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