Have you ever heard the saying that “breakfast is the most important meal of the day”? Well, it’s true!
Starting your day with a quality breakfast is linked to higher energy levels, adequate nutrition, controlled weight, and reduced illness.
That’s a lot of positives for one little meal of the day!
OK… but let’s be honest here, quality isn’t exactly how most of us would describe our breakfasts, right?
At what point in history did we decide that pastries were a breakfast food??
We’re not even trying to hide it, either. We literally put the word “cake” right in panCAKE.
And walk down the cereal aisle in your local grocery store and count how many options you would consider “healthy.”
We either do a great job of loading up our breakfast with sugar, or we hit the drive-thru on our way out the door for even more sugar and fat.
If we know these choices aren’t great for us, why do we keep going back to them again and again?
One word: convenience.
Sure, they taste good, too. But if someone put an incredible, flavorful, healthy breakfast in front of you, tell me that you’d rather have a donut instead…
Yeah, it’s not the flavor.
What stands in our way of making the switch to that incredible, flavorful, healthy breakfast is our morning routine. Time is just too limited at the start of the day to focus on creating a full meal.
SOLUTION: That’s where breakfast meal prep comes in to save the day!
Here are some tips and breakfast meal prep recipes to get you fueled and out the door in a snap on those busy mornings.
TOP TIPS FOR BREAKFAST MEAL PREP
1. Less is more.
How many days a week can you eat the same cereal? We may be used to a lot of variety for dinner, but breakfast is all about being quick and easy. So, when it comes to meal prepping breakfast, keep it simple!
When you limit the number of recipes you prep each week for breakfast, you make it that much easier on yourself. Maybe prep a meal for weekdays and then spice things up a bit on the weekend. Starting with 1-2 breakfast recipes is the way to go. If you get bored, mix up the recipes next week.
2. Make a plan.
To prepare healthy breakfasts in advance, you need to have a plan. The best time to sit down and make a plan is just before your weekly trip to the grocery store. Map out what you want to make, add missing ingredients to your shopping list, get what you need, then come home and cook. This is a great task for your weekend.
Once you get into a routine, this step may be as simple as checking your shelves to make sure you’re fully stocked with your regular breakfast ingredients.
3. Take it on the road.
Having a grab-and-go meal is important for those rushed mornings. While not every meal option has to be portable, having a few options on hand that you can comfortably eat on your commute (like a breakfast burrito or breakfast sandwiches) will help you have healthy breakfast options for every morning.
4. The freezer is your friend.
Many makeahead breakfast recipes are very freezer friendly. Think breakfast casseroles, sausage egg English muffins, and sweet potato hash. These can all be made in bulk and stored in the freezer for an easy breakfast to start your day for months to come.
Now let’s get cooking, fit foodie!
16 HEALTHY BREAKFAST MEAL PREP RECIPES
Oatmeal is a long-time breakfast favorite. It’s cheap, packed with fiber, and it is a great gluten-free option. Whether you’ve tried the popular overnight oats recipes or you’re looking for a meal prep idea that is freezer- and budget-friendly, oats are a great breakfast to make ahead of time.
1. Instant Pot Fruit-On-The-Bottom Protein Oats
With 18 grams of protein in this breakfast, you’re sure to have the energy you need to hit the ground running. This oatmeal and fruit breakfast can be stored in the fridge for nearly a week, so with one easy batch in the instant pot, you’re good until the weekend.
2. Quick Carrot Cake Protein Oatmeal
If you like sweat breakfasts, this is a great meal prep recipe to satisfy your tastebuds and still get a healthy meal. Remember that when you add protein powder to an oat recipe that you need to add it AFTER cooking the oats. If you put the powder in before cooking it messes with the flavor and texture.
3. Pr-Oat-Ein Breakfast Cookies
Maybe a bowl of oatmeal isn’t your thing, but breakfast cookies are a great way to trick your brain into thinking you’re enjoying a treat. And what a treat it is when you’re sneaking in some great protein and fiber with this recipe!
4. Berry Oatmeal Bake
This meal prep recipe is perfect for breakfast or a snack. It also makes a great base recipe that you can mix up weekly. Switch out the fruits, eat it in a bowl with milk or greek yogurt, or get adventurous and play around with the spice combos or mix-ins. Bake the recipe in a muffin pan for an oatmeal cup that is easy to freeze and even easier to grab on busy mornings.
5. Healthy Baked Oatmeal Recipe With Chocolate
Some people just need their morning taste of chocolate. This baked oatmeal muffin is a delicious breakfast or the perfect post-workout snack. With a moist banana and avocado base, you can pair this recipe with any type of oat: rolled, crushed, or steel-cut oats.
6. Baked Protein Oatmeal With Dymatize ISO 100 Whey
This baked oatmeal becomes the perfect muffin. The banana and apple in the recipe add a light sweetness that goes great with a morning protein shake. Like the other oatmeal bakes, this recipe is fun to change up as you experiment with nuts, fruit, and other mix-ins. Leave a comment below the recipe to share your favorite mix-in combos!
Yogurt is a great addition to any breakfast meal prep idea. You can make a meal out of the yogurt with the recipes below or simply add greek yogurt to the other recipes on this page for a boost of protein. And did you know you can easily make your own yogurt with most instant pots? Give it a try for fun one weekend. The longer you strain the yogurt after making it, the more protein-dense it becomes.
1. Greek Yogurt & Quinoa Granola
Pairing this granola recipe with your favorite yogurt and toppings is a delicious and easy breakfast for busy mornings. The granola stays fresh for a month, so you can easily mix this recipe in with your other healthy breakfast meal prep ideas when you need a change in the menu.
2. Low-Carb Yogurt Granola Recipe
Although this is not a true keto recipe, with higher fat content and lower carbs, this recipe is a great option for those looking for similar benefits. This is also an oat-free granola. So if oatmeal isn’t your thing, this is a great alternative that gives you the same convenience of other granolas.
3. Warm Raspberry Parfait
Like many yogurt recipes, this recipe is prepped by making all of the ingredients in advance and then building a delicious yogurt parfait in seconds in the morning. Just warm the pre-cooked berries or add the berry mix straight from the fridge.
4. Granola, Strawberry, Blackberry, Cinnamon Parfait
This recipe keeps it simple with a classic combo of yogurt, berries, and granola. The mild nutty flavor of flaxseed granola creates a different taste than a more simple granola. Flaxseed is a great source of omega-3 fatty acids and supports your digestive system.
If you prefer to drink your breakfast, smoothies can really pack in the nutrition to get your day started off right. Remember, though, not all smoothie recipes are created equal. Make sure you check the nutritional information to avoid a smoothie loaded with sugar. Here are a few smoothie ideas for busy mornings that will not only taste good but will help you feel good and avoid the sugar crash of an unbalanced smoothie.
1. Low Sugar Recovery Protein Green Smoothie
This energizing green smoothie is a great healthy breakfast meal. And the best way to prep a smoothie for a quick breakfast is to pre-measure all of the ingredients and freeze individually-portioned smoothie packs. Then you just open a bag from the freezer, dump it into your blender, and add the protein powder and liquid. Not only does this give you a quick breakfast, but by freezing the produce in this recipe, you don’t have to worry about it spoiling before you eat it. You can also buy the produce in bulk for extra savings!
2. Orange Tropical Smoothie Recipe
While we all love a cup of orange juice with breakfast, straight orange juice can hit your system like a mouthful of sugar. This recipe introduces protein for a more balanced take on a morning orange juice. The tropical smoothie keeps its bright, delicious flavor, but also sneaks in a boost of protein.
When you start your healthy-eating journey, you may think that pancakes are a thing of the past. Well, even though they still have “cake” in the name (panCAKE), you can enjoy these protein pancakes without any guilt! Pancakes are also a great make-ahead breakfast because they freeze and reheat nicely.
1. Low-Carb Pancakes (Gluten-Free & Dairy-Free)
The secret to this keto pancake is coconut flour. If you’re keeping an eye on carbs but still want a Saturday morning pancake, this recipe will definitely hit the spot. Top this baby with some greek yogurt and blueberries, and breakfast is served.
2. Cottage Cheese Pancakes
Another high-protein, low-carb pancake that you can pull from the freezer any day of the week… Yes, please! The cottage cheese in this recipe makes a light and fluffy pancake that pairs beautifully with your favorite fruit.
3. Quinoa Pancakes
This recipe is the answer to all of your leftover quinoa! These little flapjacks are a great way to incorporate a complex carb into your diet. They’re also a great post-workout snack to pull from the freezer. So even though you probably never thought you’d eat quinoa for breakfast, think again and try this recipe.
4. Gluten-Free Cream Cheese Pancakes
The cream cheese in this pancake gives it a boost of protein while creating a rich, smooth flavor. The low-carb and gluten-free nature of this recipe makes it a great go-to for pancake lovers who want healthy prep ideas for busy mornings. Put a scrambled egg on the side, and you’ll have your new favorite meal!
Even the busiest schedule can squeeze in a healthy breakfast with these healthy meal prep options.
Whether you like your breakfast sweet or you enjoy a savory breakfast, you’ll find that simple changes to your favorite meals will make them healthier options that you can grab in minutes throughout the week.
So, put that donut down, step away from the sugar cereal, and instead pull a muffin from the freezer, and you’ll be glad you did! In less time than it takes to hit the drive-thru, you can reheat a delicious breakfast burrito from your freezer and be on your way.