Since breakfast is the most important meal of the day, it’s incredibly important to start the day off strong by eating healthy for breakfast.
Breakfast is an important meal to help start the day off right, but not everyone has the time to prepare breakfast early in the morning before they have to jet off to work or school. A habit that makes eating healthier harder.
Today, I’m sharing a round-up of breakfast meal prep recipe ideas that you can use as a guide to make healthy breakfast quickly, easily, and convenient without having to skip a beat.
10 Healthy Breakfast Meal Prep Ideas
Understanding the importance of a healthy breakfast can help inspire you to take breakfast meal preps seriously so you can have more control over your overall health and wellness.
Why Is Breakfast So Important
The reason why breakfast is thought to be the most important meal of the day is because it is the first meal people eat that “breaks the fast” after a long night’s rest, and is the first set of nutrients your body gets to fuel the new day.
Thus, what you eat for breakfast can set the tone for the boost of energy you feel to function properly throughout the day, it can influence your ability to regulate your appetite, and it can also have effects on your level of cognitive function —- as studies suggest that breakfast can help improve concentration and cognitive performance, especially in children.
Breakfast helps to replenish your body’s natural glucose stores and influence how you regulate your diet throughout the rest of the day.
What To Meal Prep For Breakfast
Looking for healthy meal prep breakfasts that are easy and delicious? Get a load of this list and learn how to meal prep on a budget.
Banana PB Pancakes
When it comes to meal prepping breakfast, one of my absolute favorite breakfast meal prep recipe ideas to make in advance are pancakes! A little batter goes a long way. If you want to make a big batch in advance, just double the recipe of what you’d normally make and you’ve got yourself several extra pancakes to store for easy heating and eating throughout the week. Eat them perfectly plain or add maple syrup. Enjoy!
Ingredients
1 Banana – 105 calories
½ tsp Baking powder – 0 calories
1 Tbsp Chocolate chips, semisweet, Tbsp – 60 calories
1 Egg, large – 72 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
¼ tsp Cinnamon – 0 calories
Directions
- Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful.
- Spray a non-stick pan with an oil spray.
- Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
Egg “McMuffins”
If you’re looking for a savory breakfast, when in doubt, whip up a big batch of egg muffins for on the go.
Ingredients
2 Egg, large – 144 calories
1 Uncured bacon, slice – 44 calories
1 oz Cheese, sliced cheese, full fat/ regular – 110 calories
Instructions
- Pre-heat oven to 400 degrees and spray a muffin tin with an oil spray
- Crack eggs into a small bowl and whisk with a fork so that yolks blend with whites
- Pour evenly into 2 muffin sections of the muffin tin. Bake for ~15 minutes – until your eggs are cooked through. Check frequently
- While eggs are cooking, fry bacon on stove top (or in the microwave if you’re in a rush!)
- Make egg muffins sandwiches
Eggs, Salmon, & Cucumber Salad
I love that this one is done with minimal effort, is filling, nutritious, and bonus: a gluten free breakfast ideas!
Ingredients
2 Egg, large – 144 calories
2 oz Smoked salmon – 67 calories
2 Cucumber, small – 64 calories
2 Tbsp Balsamic vinegar – 28 calories
¼ tsp Basil, dried – 0 calories
¼ tsp Oregano – 0 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
Instructions
- Hard boil eggs.
- Once cooled, cut in half and top with salt & pepper.
- Cut cucumbers into small pieces, mix with vinegar, basil, oregano.
- Arrange all ingredients in a container.
Peach & Yogurt Box with 1/4 Cup Nuts
Ingredients
1 Peach – 59 calories
¼ cup Nuts – 200 calories
1 Egg, large – 72 calories
1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories
¼ tsp Everything bagel seasoning – 0 calories
Instructions
- Hard boil egg.
- Arrange all foods in a container.
- If you want to use a flavored Greek yogurt, choose one with less than 15 gm sugar. No dairy? Use extra eggs. No nuts? Use seeds.
Eggs, Orange, And Yogurt Box
Ingredients
1 Orange, medium – 62 calories
2 Egg, large – 144 calories
⅛ cup Nuts – 100 calories
1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container – 150 calories
Instructions
- Hard boil eggs
- Cut orange immediately before eating if possible
- No nuts? Use seeds. No dairy? Swap out the Greek yogurt for a dairy-free one.
Eggs and Rainbow Veggies
Ingredients
2 Egg, large – 144 calories
1 Cheese, string cheese, cheddar, full fat/ regular – 80 calories
1 Cucumber, small – 32 calories
½ Bell pepper, red, medium – 19 calories
½ cup Carrots, baby – 23 calories
1 Guacamole, single-serving packet – 100 calories
Instructions
- Hard boil eggs.
- Slice bell pepper and cucumber.
- Arrange the stringed cheddar cheese, eggs, and veggies on a plate or container and serve.
- No dairy? Use dairy-free cheese or an extra guac pack.
- Note: 1/4 cup guac = 1 single serving guacamole pack if you’d prefer to use a whole guacamole container.
Chia Seeds and Yogurt
Similar to overnight oats, this protein packed chia pudding breakfast idea is a great meal idea to prepare the night before.
Ingredients
1 cup Strawberries, fresh – 50 calories
1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container – 150 calories
2 Tbsp Chia seeds – 120 calories
¼ cup Milk, skim, non-fat – 23 calories
Instructions
- Combine chia seeds, Greek yogurt, and milk in a mason jar & refrigerate overnight.
- Add strawberries (halved or quartered) in the morning.
Cheese & Fruit Box with Peanut Butter
Ingredients
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories
1 oz Cheese, sliced, cheddar, full fat/ regular – 110 calories
1 cup Strawberries, fresh – 50 calories
1 Zucchini, medium – 33 calories
1 cup Carrots, baby – 45 calories
Instructions
- Cut cheese from a block of cheese or use 2 string cheeses
- Slice carrots & zucchini – dip into peanut butter
- No nuts? Use sunflower seed butter. No dairy? Have an additional 2 Tbsp nut butter
Ham Egg Bites
This is another easy healthy breakfast recipe idea you can make in a big batch with minimal effort. Store what you’re planning to eat in individual containers in the fridge or reserve the rest of the baked egg bites for later and store as a freezer breakfast.
Ingredients
3 oz Deli slices, ham – 110 calories
2 Egg, large – 144 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
⅛ tsp Garlic salt – 0 calories
Instructions
- Preheat oven to 375°F
- Spray a muffin tin with an oil spray
- Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 3 oz ham = 2 slices of ham)
- Bake for 20-25 minutes, until whites of eggs have set
- Enjoy!
- No dairy? Use dairy-free cheese.
California Casserole
Ingredients
½ Avocado, small – 117 calories
⅓ cup Cheese, shredded, cheddar – 152 calories
1 Bell pepper, red, medium – 37 calories
2 Egg, large – 144 calories
¼ tsp Salt – 0 calories
¼ tsp Pepper, ground – 0 calories
Instructions
- Preheat oven to 400 degrees
- This recipe works best when making 2-3 servings
- Chop bell peppers
- Spray casserole dish with an oil spray
- Add in bell peppers
- Whisk eggs, then add in cheese
- Pour eggs & cheese into casserole dish; add in spices
- Bake for 20 minutes
- Chop avocado & add on top of casserole; bake for another 5 minutes
Other notable mentions include:
Fruit smoothies (are fruit smoothies healthy? )
Breakfast burritos
Banana bread
Overnight oats
Boiled eggs
