Updated: Jul 31, 2020
There are three important things to do when meal prepping: 1) keep it simple, 2) plan ahead, and 3) make it portable. Some great ways to store breakfast items including utilizing mason jars, glass bottles, and divided meal prep containers.
Essentially, you want to create a breakfast that you can quickly pull out of the fridge and eat before work or even grab as you’re walking (or running!) out the door.
Below are a few quick, easy, repeatable, and healthy meal prep ideas for breakfast. After all, it is the most important meal of the day.
Breakfast Parfaits To Go
This delicious idea is a healthy breakfast parfait, including layers of berries, Greek yogurt (which contains more protein than other yogurts), cornflakes, and sliced almonds. With this combination of flavors and textures, you’ll have a breakfast that is crunchy, sweet, and tangy all at once. You can easily switch yogurt flavors and fruits to make each morning a little different, but just as satisfying.
The process is as easy as this: Start by layering the bottom of your small food storage containers with a layer of yogurt, add a layer of different fruits or berries, then top it with a layer of cornflakes or granola and sliced almonds. These parfaits can stay in the fridge for around three to four days, and you can keep the granola or cornflakes crunchy by adding them the night before or in the morning.
Tip: To keep this extra healthy, pay extra attention to the granola. Make sure you check the ingredients, looking for one with the least amount of added sugars.
Smoothies are refreshing (great for those hot summer temperatures), healthy, and portable. Blend everything up, distribute the liquid into mason jars or other to-go bottles, and stick them in your fridge. This particular recipe is filled with whole nutritious ingredients to boost your energy and focus in the morning.
One serving size requires 1 cup leafy greens (spinach, kale, swiss chard, lettuce, beet greens, or collard greens), 1 cup liquid (whole milk should be avoided, but oat milk, almond milk, coconut milk, coconut water, rice milk, or water are healthy substitutes), 1 1/2 cup of fruits, and 1 teaspoon to 1 tablespoon of superfoods add-ins.
Another way to meal prep a smoothie is to chop the fruits and greens, keep them in a bag or jar in the freezer, then simply put everything in the blender and add a liquid of your choice.
Sweet Potato Meal Prep Breakfast Bowls
For a little more filling breakfast than the previous ideas, make four of these sweet potato breakfast meal prep bowls ahead of time and your taste buds and body will thank you. You will need:
1 tbsp olive oil
4 cups sweet potatoes cut into 1/2 inch cubes
2 tsp chili powder
1/4 tsp salt
1/2 cup water
2 bell peppers diced
1 cup mushrooms sliced
1/4 cup milk
1/4 tsp salt
1/2 tsp chili powder
In a large bowl, toss the olive oil, sweet potatoes, chili powder, and salt. Add the mixture to a large pan and cook over medium heat for 10 minutes, stirring occasionally. Add 1/2 cup of water to the pan and cover. Cook for 10 more minutes or until sweet potatoes are softened.
Portion everything out into four containers. Add additional olive oil to the pan, if necessary. Add the bell peppers and mushrooms and cook for five minutes until softened. While cooking the veggies, beat the eggs with the milk, chili powder, and salt.
Add to the pan with the veggies and cook for three more minutes or until eggs are cooked through. Add to the containers with the sweet potatoes. Enjoy now or store in the fridge for up to four days.
Freezer Breakfast Burritos
Besides the wonderful taste, the best thing about these burritos is they only take about 20 minutes to prep. The scrambled egg and sausage pack this breakfast with protein, while the picante sauce, minced onion, and Monterey Jack cheese add lots of flavor.
You will need:
12 oz reduced-fat sausage (or turkey or vegetarian sausage)
8 large eggs
1 tbsp dry minced onion
1/4 cup picante sauce
2 cups shredded Monterey Jack cheese
12 flour tortillas (burrito size)
1 pinch salt and pepper to taste
First, line a baking sheet with parchment paper and set it aside. Brown the sausage in a non-stick skillet over medium heat, drain it on paper towels, then set it aside. Wipe the grease from the skillet, making sure to leave a thin layer of oil.
Beat the eggs with minced onion and picante sauce in a medium bowl, then scramble them in a skillet until thoroughly cooked. Combine the sausage, eggs, and cheese in a large bowl. Add about 2/3 cup of egg mixture to the center of the tortillas. Wrap the burritos by folding the sides into the middle and rolling tightly.
Place the burritos on a baking sheet and freeze them until solid. Wrap them individually in paper towels and place them in resealable freezer bags. Store in the freezer for up to two months. Reheat the burritos by removing them from the freezer bags, placing them on microwave-safe plates, and microwaving for one to two minutes until heated through.
Whether you’re new to breakfast meal prepping or you’re merely searching for new ideas to make your mornings a little easier, these recipes are sure to brighten your day. Investing in the materials and ingredients to make and set aside meals in bulk will save you money, stress, and, of course, your precious time.