Are you looking for healthy meal prep ideas for breakfast? If yes, then you need to ensure that you avoid unhealthy fats, refined starch, and other unhealthy meals. This will ensure that you have foods that will not increase body fat, which not only increases your weight but also increases the risk of obesity and heart diseases among others.
There are many meal prep ideas that you can try without breaking a sweat. But some can take you long to prepare. However, the upside is that you will be preparing them once each week and serving them daily.
Here are ten quick meal prep ideas for a healthy breakfast.
10 Quick Meal Prep Ideas For A Healthy Breakfast
1. Eggs in Hash Brown Nests
Potatoes and eggs are a breakfast classic. However, they need time to make, and you require preparing them in advance. The recipe is straightforward to prepare, primarily because you can utilize pre-packaged products that you can buy from the store. Contrary to popular belief, having a starch like potatoes in the morning need not be skipped. Starches offer glucose, which is the primary source of energy that aids your brain to be focused and ready to take on the day. This makes the recipe one of the top meal prep ideas for breakfast.
To prepare the meal, use canola oil to spray the muffin tin. Shred cheddar cheese in a bowl and mixed with thawed hash browns. Fill each muffin tin with the mixture and bake in an oven at 425F until crispy.
Reduce the temperature to 375F before cracking eggs into each nest. Cook for 12 minutes and add crumbled bacon toppings.
2. Nutty Banana Oat Muffins
Traditional muffins are delicious. However, they have a lot of refined starch, such as white flour and sugar. When you fill your body with these carbs at once, your body will store extra starch as body fat as opposed to using it as fuel.
Even though muffins are not deemed as one of the healthiest meal prep ideas, there are specific easy tweaks that you can make to your best recipe to make the treat healthy.
To make the snack, preheat the oven up to 350F before greasing the muffin tin. Mix two ripe bananas, three eggs, half a teaspoon of cinnamon, and one teaspoon of baking soda in a blender. Then add a quarter teaspoon of kosher salt, one teaspoon of vanilla extract, oats, and unsweetened Greek yogurt and mix to form a smooth mixture.
Add chopped walnuts and pour the mixture in every muffin cup with liner before adding flax seeds and rolled oats as toppings. Bake in your oven for around 15 minutes.
3. Pumpkin Date Energy Snacks
Pumpkin date energy snacks are chewy, creamy, and crunchy, and they fulfill your morning with numerous nutrients. The sweetness originates from natural, whole sources. The snacks have pepitas, rolled oats, and chia seeds to provide you with protein and fiber.
Mix dates, spices, chia seeds, and pumpkin puree in a blender. Pulse to create a paste that is smooth and well mixed. Put the mixture in a bowl before adding pepitas, oats, coconut flakes, and salt and mixing.
To make the combination easier to prepare, cover and put in the fridge for 20 minutes. Use your hands to roll the combination into energy balls. Serve and store the remainder in a plastic bag in the refrigerator for up to a week.
4. Instant Oatmeal Packets
In case you like the flavor, convenience, and portability of pre-flavored oat packets, but dislike the high sugar content and chemicals, consider preparing your own healthy oat packets. To prepare, serve oats and mix-ins such as nuts, spices, unsweetened dried fruit, and chia seeds into small plastic bags. You can empty one bag in a mug before combining with hot water at the office.
Let the mixture stay for three minutes before its ready for drinking. Instant oatmeal bags can remain on the shelves for up to one month. However, if you need it to be very fresh, keep in the freezer.
5. Spinach, Mushroom, and Caramelized Onion Quiche
The quiche is full of proteins as well as healthy fats from milk, which will keep you full until lunch hour. This makes it one of the best meal prep ideas for breakfast. It has a meaty taste that results from mushrooms that pair well with caramelized onions that are naturally sweet. Once you prepare it, it can be served the whole week.
To make the meal, whisk eggs in a bowl before adding milk, nutmeg, salt, and pepper and place aside. Then heat medially thin slices of onions and butter in a pan for 14 minutes until they start to get caramelized. Put mushrooms and cook for three more minutes.
Now put the egg mixtures and veggies into a pastry shell before topping with cheese. Then bake for up to 45 minutes. Serve and store the remainder in the fridge.
6. Breakfast Burritos
This is one of the best meal prep ideas for a cold morning. If you buy a large tortilla from a food truck or fast food restaurant, you will be getting almost 50 percent of the daily requirement of bloat-inducing sodium. But making it at home will offer you the power to minimize calories.
Go for a high-fiber, low-sodium tortilla, and you will be consuming whole grains that are high in energizing B vitamins. Heat oil in an oversized skillet or saute pan medially. Add onion and sausage before cooking for five minutes or until slightly brown.
Reduce the heat and put eggs in the skillet. Cook gradually while constantly stirring using a wooden spoon until the eggs are firm and moist. Remove from the stove, season with pepper and salt, and mix in the cilantro. Wrap the tortillas in moist paper towels and microwave them for 45 seconds.
Divide avocado, cheese, eggs, and beans among the tortillas. Roll into tight packages and include jalapenos, cilantro, and salsa as toppings.
7. Freezer Oatmeal Cups
Oatmeal is an excellent source of complex carbs that act as fuel for your body. Oats that are steel cut have more satisfying fiber than the rolled ones. However, they take longer to cook; up to 45 minutes.
Put a quarter teaspoon of salt and water in a saucepan and boil over high heat. Put two cups of oats and stir. Minimize the heat to simmer and cook the oats till they are soft; for about 40 minutes.
Grease up muffin tin with some coconut oil before filling every cup with a quarter cup of oatmeal. Top with dark chocolate, almonds, and coconut flakes. Put the muffin tin in a freezer for 3-4 hours.
8. Chia, Strawberry, & Chocolate Pudding
Chia seeds are delicious foods that are also high in fiber. It is among the ideal meal prep ideas since it can be easily adapted to suit any flavor, even pumpkin.
Put a three-quarter cup of almond milk, a quarter cup of chia seeds, one tablespoon of cocoa powder, a quarter cup of strawberries, and one teaspoon of honey in a blender. Blend the ingredients to form a smooth paste. Pour it into a mason jar before covering it and leaving it overnight.
The liquids in the recipe will make the seeds swell, creating a tapioca-like texture. Serve and put the remainder in the fridge for up to a week.
9. Blueberry Muffin Overnight Oats
As one of the best meal prep ideas, overnight oats will increase your satiety, making it ideal for weight loss. Since the meal is prepared with raw oats, it is rich in a special carb type called resistant starch. The nutrient resists digestion, which makes you full for longer.
Resistant starch serves as food for your healthy gut bacteria that convert it into anti-inflammatory fatty acids. In a mason jar’s bottom, mix a quarter cup of frozen or fresh blueberries with a garnish of lemon juice. Microwave for up to 45 seconds before stirring.
Stir the blueberry jam in a half cup of fashioned rolled oats, two tablespoons of chia seeds, a half cup of vanilla almond milk, chopped pecans, and cinnamon. Leave it overnight in the fridge.
10. Muffin-Tin Southwestern Frittatas
Eggs are also another one of perfect meal prep ideas. But sometimes you can find it monotonous to fry or boil your eggs. Frittata muffins will be great for changing the meal preparation and offering you a boost of proteins.
The mixture of cheese, vegetables, and eggs is a complete balanced breakfast that will offer you an ideal boost of energy that will last till lunchtime thanks to the proteins that increase satiety.
Begin by dicing the veggies, including baby spinach, as well as ham. Saute peppers and onions in some extra virgin oil for up to five minutes before including ham and spinach. Cook for two minutes more.
Put meat and the cooled, sautéed veggies in a bowl of eight whisked eggs. Include a cup of grated cheddar cheese and mix. Put the egg mixture into greased cup muffin tin and bake in 350F for up to 15 minutes.
If you are looking to have a delicious morning meal that is healthy and that will keep you full until lunchtime, these ten meal prep ideas for breakfast will suffice. They will offer you plenty of nutrients, including healthy fats, proteins, fiber, and more.
Take time once a week to prepare your full week breakfast, and you will not need to rush making breakfast and hurrying to work in the morning.