5 Easy Power Breakfast Preps

Breakfast meal preps are one of my favorite things and so easy to do! Meal prepping is such an important element to staying on track with your health goals. Planning out and prepping meals usually translates to:

  • healthier and cleaner eating,
  • improves the types of and amount of carbs you eat,
  • weight loss or maintenance,
  • lower cost of meals,
  • less waste (food and packaging)

I am often asked if breakfast is still the most important meal of the day. There are many schools of thought about this, depending on which new diet is popular. Some research shows that eating according to your circadian rhythm (your internal clock) with breakfast containing about half of your daily intake may help to improve insulin resistance, weight loss, and improve hemoglobin A1C. 1 This is great news for breakfast lovers (like me!). If you like this strategy, remember to eat a moderate lunch and a small dinner to avoid eating too many calories.

I personally LOVE breakfast so I like to prep powerful, healthy meals to take with me to work. Prepping meals is super easy, but it does take some planning and time on the front end. Think you don’t have time? Think again! Spending your time planning and prepping will actually save you more time (and sanity!) in the end. Oftentimes, meals put together in a rush are often made with refined ingredients (processed), high in sugar, low in fiber, and more expensive. The big bonus here is healthy, nutrient packed meals that you can effortlessly take with you and enjoy!

Breakfasts high in protein and moderate in carbohydrates (mostly from fruits) sets you up for sustained energy throughout the day. The recipes below all have about 25-30g of protein, 45 g of carbohydrates, and 25 g of fat. They also have loads of fiber, which lowers the glycemic index of the meal as a whole. Remember, fiber is key in helping you feel fuller longer, feeds your gut microbiome, and keeps you (ahem..) regular. 

These recipes are for single servings, but because they are storable in the refrigerator I usually make 3-4 individual servings of these over the weekend so they are ready to go when I walk out the door for work. Let’s dig in!

Nutty Berry Yogurt parfaits
Simple, delicious and packed with protein. Add a small amount of honey if you like it sweeter, but it will add carbs and calories.
1.5 cups plain low fat greek yogurt
2 T shelled hemp seeds
¼ cup blueberries
3 T (1 oz) chia seeds

Spoon the greek yogurt in a 2 cup container that has a lid (I love to use Mason jars!). Layer the chia seeds and hemp seeds over the yogurt, and top with the blueberries. Place the lid on and store in the refrigerator and eat within 4 days. When ready to eat, mix with a spoon and enjoy!

Chia seed pudding with peanut butter and dates (non-dairy)
I love milk, but I LOVE this plant-based milk made with pea protein. Try it and I bet you will love it too! But if you don’t, reduced fat milk can be used as well.
1.5 cups Ripple Unsweetened Plant-Based Milk
3 T chia seeds
1.5 T natural creamy peanut butter
1 Mejdool date, finely chopped

Pour chia seeds into a 2 cup container with a lid (Mason jars again!). Add in the date and peanut butter. Pour in the Ripple plant-based milk and stir with a chopstick until combined. Cover the container with a lid. As the seeds settle, shake a few times until the mixture starts to thicken and the seeds are evenly dispersed. Store in the refrigerator and eat within 4 days.

Open-face avocado egg mash
One of the most satisfying breakfasts around. If you can’t find Ezekiel bread, substitute a high protein, whole grain bread.
2 hard boiled eggs, shelled
½ medium avocado, scooped out of the shell
2 slices Ezekiel bread, (toasted optional)
Salt, pepper to taste

Mash the eggs and avocado together until well combined. Add salt and pepper to taste. Place in an airtight container and place in the refrigerator. Will last for 4 days. When ready to eat, spread half of the mixture on top of one slice of bread and repeat with the other slice.

Cottage cheese and fruit
Cottage cheese is making a comeback and for good reason. It’s delicious and high in protein!
1 C cottage cheese, reduced fat
½ C pineapple
½ C grapes
½ medium banana

Spoon cottage cheese into a 2 cup container with a lid (yep, a Mason jar!). Layer the fruit on top of the cottage cheese and cover with a lid. Place in the refrigerator and eat within 4 days. If you start to see water separation, that’s ok! Just drain it off!

Lentils and eggs
I learned about this recipe from when I lived in Iran. It takes a little while to cook, but ooooohhh, so worth it! You’ll be wondering why you never ate lentils for breakfast before! Double, triple, or quadruple the recipe to meal prep for the week.
⅓ C green lentils, washed thoroughly
1 C water
2 T onion, diced
Salt, pepper to taste
¼ tsp turmeric
2 large eggs, fried
2 tsp olive oil, divided

Saute onions in 1 tsp olive oil until tender. Add salt, pepper and turmeric and saute until fragrant, about 1 minute. Add the washed lentils and water to the onions and bring to a boil. Turn the heat down to very low and cook until very soft and the mixture has thickened (about 2 hours). When the lentils are done, place in a container and cover with a lid. Keep in the refrigerator and eat within 4 days. When ready to eat, fry 2 eggs in 1 tsp olive oil until desired doneness. Heat the lentils for 45-60 seconds in a microwave. Top with the eggs and enjoy!