25 Tasty Breakfast Meal Prep Recipes, and a Week-Long Meal Prep Plan to Try

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Try a fruit, granola and yogurt parfait in Mason jars for easy breakfast meal prep.
Image Credit: Tassii/iStock/GettyImages

Meal prepping is often associated with office lunches and weeknight dinners. But if you consider when you feel most pressured to eat quickly and get going, it might be breakfast time.

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When you're in a time crunch, a doughnut on the way to work is tempting, yet doesn't do any favors for your health or your wallet. And that's why meal prepping for breakfast is such a good idea.

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"Mornings are hectic, but there are many foods you can prep in advance to ensure you eat a healthy, balanced breakfast before you get out the door," Jessica Levinson, RDN and author of ‌52-Week Meal Planner‌, tells LIVESTRONG.com.

Yet, successful meal prepping — at any time of day — requires more than just having an idea of what you might like to eat every morning.

Breakfast Meal Prep Tips

Levinson recommends taking time over the weekend — or whenever you feel like you have a little bit of extra time, which might be on a weeknight that's free from social obligations — to plan out your meals for the week.

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"Once you have a menu in place, you can organize your grocery list to fill in the foods that you need," Levinson says. "Take a look at the menu and break down what can be prepared in advance." Other ways to keep your meal prep from becoming overwhelming include:

  • Prep ingredients instead of full meals.‌ A major benefit of meal prepping is not having to think about what you're going to eat every day. But if you're the type who gets bored by the same meals day in and day out, prep ingredients instead of full meals, suggests Hilary Pride, RDN, CPT. For example, you could scramble up a pan of eggs, wash and chop fruit and prepare and portion steel-cut oatmeal. Each day, choose what you'd like from a bevy of single ingredients rather than being married to egg muffins for 5 days straight.
  • Take advantage of kitchen tools.‌ If you have a slow cooker, don't take time out of your busy day to do the cooking. Try cooking oatmeal overnight in the slow cooker, suggests The American Council on Exercise (ACE). In the morning, the oats will be ready to go — just add berries, chia seeds or any other of your favorite wholesome toppings.
  • Invest in quality containers.‌ Once your meals are prepped, you'll need containers in a variety of sizes to store them in. Pick 24-ounce containers for full meals, like smoothie bowls or egg dishes, and 1/2 cup or 1 cup sizes for cut fruit, yogurt or nuts and seeds, per the ACE.
  • Consider adding a few dump-and-go meals.‌ Meal prepping doesn't have to mean difficult recipes. To keep things simple, mix and match ingredient prep with dump-and-go meals that utilize tools like a slow cooker, air fryer or Instant Pot. These gadgets cut down on the amount of work you'll do and allow you to cook a meal or two without using every burner on the stove at once.

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Benefits of Meal Prepping Breakfast

Breakfast is often one of the easiest meals to skip. If you find yourself rushing in the morning with little to no time to prepare a healthy and balanced meal, you're more likely to skip it altogether. Here are a few benefits to meal prepping your breakfast ahead of time.

  • You'll e‌‌nsure you're eating a balanced meal.‌ A mix of carbs, protein and healthy fats in the morning will keep you feeling full and fuel your body for the day. But if breakfast time feels rushed, it's harder to strike that balance. Meal prepping gives you time to plan your first meal of the day accordingly and grab it when you need it fast.
  • You'll avoid sugary breakfasts on-the-run.‌ When you're short on time for breakfast but don't want to skip the meal entirely, you might be more likely to visit a drive-thru where your options will most likely be higher in sugar and lower in nutrients than meals you'd prep at home.

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Healthy Breakfast Meal Prep Ideas

1. Baked Pancakes

To make this a well-balanced meal, try serving your pancakes with a boiled egg and fruit.

Pancakes can be nourishing if you choose the right ingredients. "Leaning on whole-wheat flour and choosing mix-ins that are nutrient-dense like flaxseed or chia seeds can elevate your pancakes in the nutrition department," Lauren Manaker, RDN, says.

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Get the Baked Pancakes recipe and nutrition info from Six Sisters' Stuff.

2. Peaches and Cream Oatmeal Bake

This oatmeal bake is perfect for eating at home or on the go.

"This vegan-friendly oatmeal bake is packed with good-for-you ingredients like oats and fruit," Manaker says. "And using sweeteners like maple syrup adds some important antioxidants into the mix, too."

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Get the Peaches and Cream Oatmeal Bake recipe and nutrition info from Lexi's Clean Kitchen.

3. Cheesy Salsa Egg Muffins

These mini frittatas are for breakfast, lunch or a protein-rich snack.

Eggs are chock-full of nutrients and very versatile. "Eggs offer high-quality protein and important nutrients like iodine and choline," Manaker says. "And cheese contains bone-building calcium, while veggies pack in fiber, vitamins and minerals."

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Get the Cheesy Salsa Egg Muffins recipe and nutrition info from Eat Yourself Skinny.

4. Mini Chickpea Flour Frittatas

Chickpea flour is a great option for those who have celiac disease or gluten intolerance.

"Chickpea flour is a gluten-free ingredient that is packed with antioxidants," Manaker says. Not to mention, any breakfast loaded with veggies, like this one, is a great source of vitamins and minerals, as well as gut health-supporting fiber.

Get the Mini Chickpea Flour Frittatas recipe and nutrition info from The Simple Veganista.

5. Easy Overnight Oats

Experiment with your overnight oats by using a variety of milks, fruits and toppings.

Overnight oats are a great go-to when you have a busy morning. "Oats contain two types of fiber, so eating this dish can support your gut health while keeping you feeling full," Manaker says.

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Get the Easy Overnight Oats recipe and nutrition info from Natasha's Kitchen.

6. Keto Oatmeal Breakfast Bowl

Top this bowl with antioxidant-rich berries for a touch of sweetness.

You don't have to be on the keto diet to enjoy this wholesome bowl. Using ingredients like hemp hearts and chia seeds gives this dish a boost of healthy fats, Manaker says. "And Greek yogurt gives this dish some live and active cultures, which can help support gut health."

Get the Keto Oatmeal Breakfast Bowl recipe and nutrition info from That Low Carb Life.

7. Spinach Quiche

For a well-balanced meal, serve a slice of quiche with a bowl of fruit or a small green salad.

"Since classic pie crusts can be heavy, swap the crust for some crushed walnuts for a similar crunch, but with a boost of healthy fats and fiber," Manaker suggests. You can also lighten up this dish by using milk instead of heavy cream.

Get the Spinach Quiche recipe and nutrition info from Once Upon A Chef.

8. Apple Cinnamon Smoothie

Meal prepping smoothies is quicker when you make ahead smoothie bags that you can dump and blend when you're ready.

"Apples provide the fiber that helps you stay full throughout the day without a lot of calories," Illa Garcia, RD of Millennial Nutritionist says. And given the base of this smoothie is yogurt, you're getting added protein and probiotics, too.

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Get the Apple Cinnamon Smoothie recipe and nutrition info from The Lemon Bowl.

9. Peanut Butter Banana Granola Yogurt Bowl

Greek yogurt is the base of this bowl and makes it a protein-rich meal.

"Don't be afraid of the extra calories from peanut butter because it'll help you to stay full until lunchtime," Garcia says. Just be sure to be mindful of measurements.

Get the Peanut Butter Banana Greek Yogurt Bowl recipe and nutrition info from The Lemon Bowl.

10. Morning Glory Muffins

Carrots, raisins, apples and oats make this muffins hearty and filling.

These muffins are the perfect way to take advantage of seasonal produce in the fall and winter months. To make this a well-balanced meal, pair your muffins with a source of protein such as a protein shake or eggs, Garcia suggests.

Get the Morning Glory Muffins recipe and nutrition info from The Cookie Rookie.

11. Keto Buttermilk Pancakes

All you need is five ingredients to make these buttery, fluffy pancakes.

These pancakes are keto-friendly because the batter is made with almond flour. But if you're not following a low-carb plan, try swapping some of the almond flour in this recipe for regular flour. Almond flour has more fat (and calories) per gram than wheat flour, so a mix of both can strike the right balance, Garcia says.

Get the Keto Buttermilk Pancakes recipe and nutrition info from Joy Filled Eats.

12. Peanut Butter Protein Bars

Why spend upwards of $2 on protein bars when you can make your own with wholesome ingredients?

These bars have 3 grams of fiber and 9 grams of protein thanks to all the grains. "If this is your breakfast, add a fruit and another protein item to make it more balanced and keep you full," Garcia suggests.

Get the Peanut Butter Protein Bars recipe and nutrition info from Well Plated.

13. Banana Nut French Toast Bake

One serving of this French toast bake has 15 grams of protein.

"If you struggle getting protein for breakfast, this is a great recipe for you," Garcia says. "Whole-grain bread is a great source of fiber and protein and a lot of people don't realize that." This banana- and walnut-topped french toast is prepped and stored in a glass container, which means no-fuss cleanup.

Get the Banana Nut French Toast Bake recipe and nutrition info from The Lemon Bowl.

14. Peach Yogurt Parfait With Pistachios and Dark Chocolate

This parfait is the perfect excuse to eat chocolate for breakfast.

This parfait could be enjoyed for breakfast or dessert — the choice is yours. If you're digging into it in the morning, Garcia suggests doubling the recipe or adding a piece of whole-grain toast for more complex carbs.

Get the Peach Yogurt Parfait With Pistachios and Dark Chocolate recipe and nutrition info from The Creative Bite.

15. Healthy Gluten-Free Oatmeal Waffles

These waffles are so light and fluffy, you won't even know they're gluten-free.

"Oats are versatile, easy and high in soluble fiber, meaning they'll keep you satisfied and help regulate blood sugar levels," Nicole Rodriguez, RD, says. To balance out this breakfast, serve with a side of scrambled eggs and veggies or a protein shake.

Get the Healthy Gluten-Free Oatmeal Waffles recipe and nutrition info from Lively Table.

16. Loaded Vegetable Egg Bake

Customize this egg bake with any vegetables you have on hand.

Including mushrooms in this egg bake makes this breakfast a good source of vitamin D, a crucial micronutrient that aids in immune function, proper absorption of calcium and more, says Sarah Jackson, RD of Origin Nutrition. "To boost the nutritional benefit even more, place your mushrooms in the sun for an hour before cooking to increase their vitamin D content."

Get the Loaded Vegetable Egg Bake recipe and nutrition info from Amanda's Easy Recipes.

17. Spinach Breakfast Muffins

These better-for-you muffins are a great grab-and-go breakfast option for the entire family.

To no surprise, spinach is loaded with nutritional benefits. "Spinach is an excellent source of non-heme iron, which is a crucial mineral needed for carrying oxygen throughout the body," Jackson says. "By combining spinach with vitamin C-rich orange juice, you increase the absorption of non-heme iron, which can be poorly absorbed otherwise."

Get the Healthy Spinach Breakfast Muffins recipe and nutrition info from Love and Zest.

18. Almond Joy Baked Oatmeal

Bake up a pan of oatmeal, slice and serve for easy breakfasts all week long.

This baked oatmeal recipe uses maple syrup instead of refined white sugar, which is a less processed option that also contains antioxidants that work to fight free radicals in the body, Jackson says. If you want to reduce the amount of saturated fat in this dish, consider using light coconut milk instead of the traditional option.

Get the Almond Joy Baked Oatmeal recipe and nutrition info from Eating Bird Food.

19. Paleo Sausage Gravy and Biscuits

Prepare these biscuits in advance for several days' worth of breakfast.

This protein-rich breakfast can be lightened up by swapping pork sausage for turkey. "This cuts the amount of saturated fat in the dish," Jackson says. For a well-balanced meal, consider adding a few handfuls of spinach to your gravy to boost vitamin and mineral content.

Get the Paleo Sausage Gravy and Biscuits recipe and nutrition info from My Heart Beets.

20. Vegan Breakfast Sandwiches

Mix and match these vegan sandwiches with your favorite vegetables and condiments.

"Tofu is one of the few plant proteins that contain all nine essential amino acids, making it a complete protein," Jackson says. "This is a great low-cholesterol alternative to eggs for those who want to reduce their 'bad' cholesterol levels." For more fiber, opt for whole-grain muffins.

To make this recipe ahead, build your sandwiches with an English muffin, tofu slab and cheese (if desired) and wrap them individually. Then each morning, add your desired fresh toppings, like avocado mash, spinach or tomatoes.

Get the Vegan Breakfast Sandwiches recipe and nutrition info from Healthy Happy Life.

21. Matcha Overnight Oats

Top these overnight oats with your favorite berries, seeds and superfoods.

There's so much to love about this recipe. "Matcha contains catechins, which are antioxidants that help prevent cell damage," Jackson says. Matcha also contains caffeine, so you'll get an energy boost from this morning make-ahead meal.

Get the Matcha Overnight Oats recipe and nutrition info from Nutriciously.

22. Zucchini Carrot Fritters

Serve these fritters with Greek yogurt for extra protein.

Zucchini, carrots and chickpeas are the star of these little fritters. "Chickpeas have an excellent combination of plant protein and fiber, both of which help promote feelings of fullness, which can be helpful for preventing over-eating," Jackson says.

Get the Zucchini Carrot Fritters recipe and nutrition info from The Recipe Well.

23. Freezer Oatmeal Cups

Freezing these meal prepped cups means you'll have breakfast on hand for months.

These freezer-friendly cups are a meal-prep option that can span a longer test of time. "Topping oats with nuts is a great way to boost mono- and polyunsaturated fat intake," Jackson says. For picky eaters, mince the nuts very fine and they'll go practically unnoticed.

Get the Freezer Oatmeal Cups recipe and nutrition info from Cupcakes and Kale Chips.

24. Apple Smoothie Protein Shake

This batch of protein smoothie clocks in at 51 grams of protein.

Prep all your smoothie ingredients in bags, jars or other containers ahead of time, then blend as needed. For added gut health benefits, Jackson recommends using green bananas to boost resistant starch content in this smoothie. "These starches help feed the beneficial bacteria in the gut microbiome and regulate blood sugars."

Get the Apple Smoothie Protein Shake recipe and nutrition info from Chelsea's Messy Apron.

25. Vegan Breakfast Casserole

Serve this casserole over a bed of mixed greens or spinach for even more nutritional benefits.

You can make this tofu-based scramble ahead of time and refrigerate or freeze extra portions. Consider swapping sweet potatoes instead of tater tots for a lower-fat breakfast option, Jackson suggests. "Sweet potatoes also boost vitamin and fiber content in this dish."

Get the Vegan Breakfast Casserole recipe and nutrition info from Veggies Save the Day.

How to Meal Prep a Week's Worth of Quick Breakfasts

Meal prepping your breakfasts may require a small time investment up front, but it can save you both minutes and effort later.

Planning out a week's worth of a.m. meals can also help you actually use all the groceries you bought — no more veggies rotting in the crisper drawer — and keep you from running to the supermarket too often. You're also more likely to stick to a healthy eating plan if you've got everything ready ahead of time.

Below, find out how to prep three delicious quick-and-easy breakfasts from start to finish — including what to shop for, how to prep the meals and tips on packing them for freshness. All of these recipes take no more than 10 minutes from fridge to plate. Prep them on a Sunday (or any other day you'd like) for a full week of breakfasts.

This week, you'll be making Egg Veggie Pita Pizza, Pomegranate Berry Smoothie and Veggie Hash With Fried Egg.

Things You'll Need

  • Plain kefir ($4.39, Amazon)

  • No-added-sugar pomegranate juice ($20.88 per 6-pack, Amazon)

  • Frozen berries ($3.38, Amazon)

  • Eggs ($3.19, Amazon)

  • Whole-wheat pita bread ($21.25 per 3-pack, Amazon)

  • Bell pepper ($1.19, Amazon)

  • Baby spinach ($2.29, Amazon)

  • Onion ($0.72, Amazon)

  • Foil or parchment paper

  • Spices

  • Olive oil

  • Ice

  • Meal prep containers such as:

  • Rubbermaid Plastic Meal Storage Containers ($41.27, [Amazon](https://www.amazon.com/Rubbermaid-2108392-Storage-Plastic-Containers/dp/B07WZPV3FQ/))
  • Ball Mason Jars With Lids ($12.27, [Amazon](https://www.amazon.com/Ball-Regular-Mouth-Mason-2-Pack/dp/B07MZCXCV4/))
  • Rubbermaid Plastic Meal Storage Containers ($41.27, Amazon)

  • Ball Mason Jars With Lids ($12.27, Amazon)

Tip

Get a printer-friendly version of this week's grocery list!

Recipes

These recipes are all made using the grocery list above, but feel free to mix and match ingredients as you like.

Tip

To get an even better start on the week and cut down on cooking time, chop up all the vegetables at once and keep them in the refrigerator. Once you're ready to eat, simply grab what you need and cook!

1. Egg Veggie Pita Pizza

This balanced meal serves up carbs and fiber from the veggies and pita as well as healthy fats and protein from the egg.
Image Credit: Jacek Kadaj/Moment/GettyImages

This Egg Veggie Pita Pizza is full of vital nutrients like dietary fiber and vitamin C from the vegetables as well as 13 essential vitamins and minerals plus 6 grams of lean protein from the egg. The best part: The runny yolk doubles as a delicious sauce.

Recipe yields 2 servings for 2 days of the week.

Ingredients

  • 1 1/2 tablespoons olive oil
  • 2 whole-wheat pitas
  • 1/2 cup diced bell pepper
  • 1/2 cup diced onion
  • 2 eggs

Instructions

  1. Turn on broiler to low. Line a sheet pan with foil or parchment paper.
  2. Spread the oil on pitas and add pepper and onions.
  3. Crack an egg on top of each and place in oven under the broiler for about 5 minutes, until the egg white is cooked and the yolk is set to desired runniness.

Tip

  • Prepping some of the breakfast ingredients ahead of time will get your morning meal on the table even faster. The onions and bell peppers can be washed and chopped in advance — just keep them in a food container and they’ll be ready to go when you are.
  • If the second serving is for a different day, do not add the egg on top. You can store the pita topped with vegetables in the refrigerator and when you're ready to eat, simply crack the egg and finish step three.

2. Pomegranate Berry Smoothie

This five-minute smoothie is fueling and packs protein to keep your cravings at bay.
Image Credit: Lecic/iStock/GettyImages

This refreshing Pomegranate Berry Smoothie is power-packed with lean protein, vitamins, minerals and antioxidants.

Paired with nutrient-rich berries, spinach and plain low-fat kefir — a cultured milk drink that's packed with protein, calcium and probiotics — this breakfast will kick off your day right. It's also a great choice pre- or post-workout thanks to the protein, carb and antioxidant content.

Recipe yields 2 servings for 2 days of the week.

Ingredients

  • 1/2 cup no-added-sugar pomegranate juice
  • 2/3 cup plain kefir
  • 1 cup frozen berries
  • 1 cup baby spinach
  • Ice

Instructions

  1. Place all ingredients in a high-powered blender and purée together until smooth.
  2. Serve half into one glass.

Tip

To set up your smoothie ahead of time, place all the ingredients into pint freezer jars the night before and keep it in the fridge. To get your smoothie ready, simply pour it into the blender, purée and serve.

Place leftovers in a plastic pint jar and save in the refrigerator until you're ready to enjoy it. Feel free to add an ice cube or two and give it a quick whirl in the blender before drinking.

3. Veggie Hash With Fried Egg

Full of nutrients and flavor, this breakfast is sure to please.
Image Credit: OksanaKiian/iStock/GettyImages

This veggie hash is topped with a fried egg, which makes for a luscious sauce once you cut into that runny yolk. Savory breakfasts are a delicious way to start the day and you'll be happy knowing you've got a good dose of veggies in before lunch.

Recipe yields 3 servings for 3 days of the week.

Ingredients

  • 2 tablespoons olive oil, divided
  • 1 cup diced bell pepper
  • 1 cup diced onion
  • 1 1/2 cups baby spinach
  • 3 eggs

Instructions

  1. In a skillet over medium-high heat, add 1 tablespoon oil.
  2. Add pepper and onion and sauté, about 2 minutes.
  3. Add baby spinach and cook for another minute. Move vegetable mixture to a plate.
  4. Place skillet back on the stove over medium-high heat and add remaining 1 tablespoon oil.
  5. Crack eggs into the skillet and fry till egg white cooked through and yolk set to desired runniness, about 2 minutes for sunny-side up with a runny yolk.

Tip

Prepping the vegetables in advance makes this meal super quick and easy. Feel free to cook all the vegetables ahead of time and save them in a container in the refrigerator — but do not cook the egg until you're ready to eat the remaining servings.

Simply heat up the leftover vegetables then fry the egg and voila, breakfast number two.

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