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EASY AND HEALTHY BREAKFAST MEAL PREP IDEAS PERFECT FOR BUSY MORNINGS
Breakfast is one of my favorite meals of the day.
As soon as my eyes open in bed, I start thinking about what delicious meal I will have.
But it wasn’t always like that.
For years I used to rush out of the house, eating a sad bowl of cereals in front of my desk.
But when I started planning my meals, eating a healthy and balanced breakfast became one of my priorities.
Plus, meal prepping your breakfast ahead of time doesn’t have to be complicated, and I promise you, it won’t require tons of time.
Every recipe below will take you less than 30 minutes to put together and help you have something yummy to eat in the morning every day.
My top tips for breakfast meal prep
If you think you would never have enough time in the morning to bake delicious banana bread or to scramble some eggs, I am going to share a little secret with you: you actually do!
These recipes are healthy and easy to make, and they come together in very little time.
With just a bit of planning, and by following these tips, you will meal prep delicious breakfast for the week in no time!
1. Keep it simple
You don’t need to prep something different every day. By keeping your breakfast meal prep recipes to a minimum number per week, you will reduce the amount of brainpower you need to use to plan.
I normally eat pretty much the same thing every day of the week with some variations and become a bit more adventurous at the weekend.
I would suggest you start with 1 or 2 breakfast recipes per week, no more than that.
If you get bored just swap recipes every week but don’t try to do too much too soon, or you will give up before you start.
2. Plan ahead
“If you fail to plan, you plan to fail.“
The whole point of meal planning is to, guess what? have a plan!
When I started cooking my breakfast, I normally planned my meals on Saturday, before my big weekly shopping.
Simply select the recipes you want to prepare and make a list of everything you will need to buy.
You can find a list of all my favorite breakfast meal prep ingredients at the bottom of this page. You can download it as an easy-to-print PDF.
3. Make it portable
If you need to rush out of the house every morning, make sure whatever you prep for breakfast can easily be transported everywhere.
That way, no matter where you need to be, you can still eat have your nutritious meal.
My favorite breakfast meal prep containers are:
- Simple glass meal prep bowls: perfect for reheating your breakfast in the microwave.
- Meal prep bowls with dividers: I love these when I want to separate ingredients, like fruit, nuts, and my main meal.
- Mason jars: for overnight oats or yogurt parfait.
- Glass bottles: perfect for smoothies on-the-go.
Healthy breakfast meal prep recipes
So here are my favorite breakfast ideas you can prep ahead in less than 30 minutes. Some of these recipes will require you to put together some last-minute ingredients on the day. Others will be ready to go and easy to freeze or keep in the fridge for a few days.
No matter which of these recipes you pick, they are all made with whole real ingredients to give you the perfect balance of nutrients we all need to start our day: protein, fat, and carbs.
Because a balanced breakfast will give you the right amount of energy, you need to start your day.
1. Yogurt Parfait
PREP TIME: 10 minutes
VEGETARIAN
If you are after a low-sugar, high-protein breakfast that tastes as good as a dessert, I have the right thing for you.
These healthy yogurt parfaits with berries are incredibly easy to make and are the perfect make-ahead grab-n-go breakfast.
MEAL PREP TIP: You can keep yogurt parfaits in the fridge for up to 3-4 days. Add the granola the night before or just before eating them if you like it crunchy.
2. Overnight Oats
PREP TIME: 5 minutes
VEGAN, VEGETARIAN
Ok, I have to admit that I have been eating overnight oats almost every day for the past 3 months. But hey, why not?
I love them because they are cheap, easy to prepare, and incredibly versatile: you can add different fruit and nuts as toppings every day, and they fill you up until lunchtime.
MEAL PREP TIP: You can keep overnight oats in the fridge for up to 5 days.
3. Glorious Green Smoothie
PREP TIME: 10 minutes
VEGAN
Another favorite of mine. I normally have this as a mid-morning snack in the winter, but it’s perfect as a refreshing breakfast when it gets hot outside.
This green smoothie is filled with whole, nutritious ingredients to boost your energy and focus in the morning. Anf if you love smoothies as much as I do, my thick and creamy berry smoothie is another one you must try!
MEAL PREP TIP: You can simply chop all the fruit and greens and keep them in a bag or a jar in the freezer. When you are ready to prep the smoothie, just put everything in a blender, add the liquid, and in a couple of minutes, you’ll have a delicious smoothie to-go.
4. 5-Ingredient Banana Egg Pancakes
PREP TIME: 15 minutes
VEGETARIAN
You can meal prep pancakes? Heck, yes!
These fluffy, grain-free pancakes are rich in fiber and protein. Made with 5 simple ingredients, they are ready in only 15 minutes, and you just need 1 bowl.
MEAL PREP TIP: These fluffy pancakes can be stored in the fridge for up to 3-4 days. You can also freeze them for up to a month. To reheat them, warm them up in a toaster.
5. Healthy Egg Muffins
PREP TIME: 30 minutes
VEGETARIAN
Healthy doesn’t have to be boring! These frittata egg muffins are loaded with all sorts of tasty goodness but are also incredibly healthy!
With spinach, cherry tomatoes, bell peppers, and feta cheese, these egg muffins are the perfect high-protein breakfast that will keep you fuller for longer.
MEAL PREP TIP: These egg muffins will last in the fridge for 4 days. You can also freeze them for up to 3 months.
6. The Best Breakfast Cookies
PREP TIME: 27 minutes
VEGAN, GLUTEN-FREE
Of course, you can eat cookies for breakfast! These breakfast cookies, made with oats and almond flour, are a healthy, wholesome way to start the day. And they are by far my on-the-go breakfast!
MEAL PREP TIP: Keep them in an airtight container for up to 3 days or freeze for up to a month.
7. Scrambled Tofu Breakfast Burritos
PREP TIME: 30 minutes
VEGAN
I am more of a sweet breakfast kind of person, but I have to admit these easy, 30-minute vegan breakfast burritos are delicious.
With scrambled tofu, roasted vegetables, avocado, kale, and salsa, they are flavorful, healthy, and satisfying.
MEAL PREP TIP: These burritos can be stored in the fridge for 4 days or put in the freezer for up to a month. Wrap each burrito individually in foil or plastic wrap and then store in a freezer bag.
8. 5-Minute Chai Spiced Breakfast Quinoa
PREP TIME: 5 minutes
VEGAN, GLUTEN-FREE
This quick and easy breakfast quinoa is flavored with chai, filled with protein, and takes just 5 minutes to make.
With 16 grams of plant-based protein, this recipe is perfect if you are looking for a high-protein breakfast meal prep for the week.
MEAL PREP TIP: Cook the quinoa (15 to 20 minutes) on Sunday to have a ready-to breakfast in 5 minutes. Cooked quinoa will easily last 4 to 5 days in the fridge.
9. Meal Prep Breakfast Sandwiches
PREP TIME: 15 minutes
Sandwich for breakfast? Yes, please!
And meal prep style! Bake your eggs on a sheet pan with bacon and spinach, tuck them into English muffins with some cheese, and stash them in the freezer for the week.
MEAL PREP TIP: it’s best to remove them from the freezer in the evening and place them in the fridge overnight. You can then reheat in a toaster oven, regular oven, toaster, or microwave. Oven works best. Just bake for 8-10 minutes.
10. Savory Pesto Quinoa Breakfast Bowls
PREP TIME: 10 minutes
VEGETARIAN
This delicious savory vegetarian meal prep bowl is perfect if you crave a salty breakfast packed with protein and healthy fats.
MEAL PREP TIP: Cook the quinoa (15 to 20 minutes) on Sunday to have a ready-to breakfast in 5 minutes. Cooked quinoa will easily last 4 to 5 days in the fridge.
11. Blueberry muffins
PREP TIME: 30 minutes
VEGAN, GLUTEN-FREE
This recipe is incredibly simple! In just 30 minutes, you will bake incredibly moist and delicious gluten-free vegan muffins for breakfast.
So what’s the secret? Yogurt! Dairy-free blueberry yogurt.
MEAL PREP TIP: Muffins are perfect for baking ahead and freezing. Just take them out in the evening and leave them on the counter. I normally leave them in a plastic bag while they defrost, to keep them soft and moist. In the morning, they are perfect for eating as they are, or if you like warm muffins as I do, just put them in the microwave for 10-15 seconds.
12. Healthy Vegan Oat Bar Recipe
PREP TIME: 30 minutes
VEGAN, GLUTEN-FREE
I love these oat bars because they are made with just a handful of simple and wholesome ingredients, naturally gluten-free, oil-free, and refined sugar-free. Exactly how I like my food to be!
MEAL PREP TIP: Store covered on the counter for 3-4 days at room temperature or in a food container in the fridge for up to a week. You can also freeze them for at least 2 months.
13. Tuna Omelette
PREP TIME: 13 minutes
GLUTEN-FREE
This tuna omelet is an easy and healthy breakfast recipe, perfect if you like eggs in the morning. It’s low carb and keto and made with a handful of ingredients: tuna, eggs, peppers, and cream cheese.
MEAL PREP TIP: If you like omelet freshly cooked but want to save time, you can prep the filling in the evening and leave it resting in the fridge. You can also freeze these omelets for up to 3 months – perfect if you’re in a rush in the morning!
14. Inner Goddess Raspberry Breakfast Bowls
PREP TIME: 20 minutes
VEGAN, GLUTEN-FREE
These raspberry breakfast bowls are loaded with nutrients, ready in 20 minutes, and perfect for breakfasts on the go.
MEAL PREP TIP: Made with frozen fruit, these bowls are easy to put together in the morning.
15. English Muffin Pizza
PREP TIME: 25 minutes
Pizza for breakfast! These mini pizzas use English muffins as the crust, and they are ready in no time. Plus, they are super-fun to make and are easy to freeze. You can pretty much use any toppings you like.
MEAL PREP TIP: Freeze the mini pizzas flat on a parchment-lined baking sheet for at least 2 hours. This will ensure they don’t stick together.
16. Orange Cranberry Waffles with Maple Cranberry Compote
PREP TIME: 25 minutes
VEGAN, GLUTEN-FREE
A breakfast meal prep list can’t be complete without delicious waffles!
These orange cranberry waffles are fluffy and delicious. They are vegan, gluten-free, and are drizzled with a cranberry maple compote, but you can use any toppings you like.
I love to top them with fresh blueberries, sliced banana, and my home-made almond butter.
MEAL PREP TIP: You won’t believe how good these are, even if you freeze them. You can keep them in the freezer for up to a month and defrost them in a toaster.
17. Banana Cream Pie Chia Pudding
PREP TIME: 10 minutes
VEGAN, GLUTEN-FREE
This banana cream pie chia pudding is loaded with banana and coconut flavor for a delicious breakfast! It’s sweet, thick, and absolutely amazing, perfect superfood breakfast.
MEAL PREP TIP: Did you know you can actually freeze chia pudding? You can make this delicious breakfast ahead of time (with fruit and all) and simply put it in the freezer for up to a month. If you want to freeze, use fresh fruit. Just remove it the night before and put it in the fridge to defrost.
18. Savory Vegan Breakfast Bowls
PREP TIME: 20 minutes
VEGAN, GLUTEN-FREE
If you love savory breakfast, this is a delicious one to try. This breakfast bowl is high in protein and contains healthy fats and complex carbohydrates for a balanced breakfast that will leave you full and energized all morning.
MEAL PREP TIP: These bowls are perfect for meal prep for quick breakfasts during the week. Simply cook the rice, chop the veggies and mix up the tofu scramble ingredients. You can assemble 2-3 days’ worth of breakfast or just put them together the night before. Just add the avocado at the last minute to keep it fresh.
19. Veggie Packed Freezer-Friendly Breakfast Burritos
PREP TIME: 25 minutes
VEGETARIAN
There are never enough breakfast burritos in anyone’s life! So here it’s another recipe for egg lovers.
These freezer-friendly breakfast burritos are packed with nutritious veggies and protein for the ultimate on the go breakfast!
MEAL PREP TIP: These burritos are freezer-friendly. Simply wrap in foil and place in the freezer. To reheat, remove foil and microwave until warmed, about 2-3 minutes.
20. Farmers Market Breakfast Bowls
PREP TIME: 30 minutes
VEGETARIAN
This breakfast bowl recipe is perfect for summer when farmers’ markets are full of fresh veggies. A delicious garlic & herb yogurt sauce ties it all together. Feel free to swap veggies around with what you find locally.
MEAL PREP TIP: Simply prep the bowls and store them in meal prep containers in the fridge for 2-3 days.
21. Strawberry Coconut Chia Pudding
PREP TIME: 30 minutes
VEGAN, GLUTEN-FREE
Ok, I am a bit obsessed with chia puddings! Not as much as overnight oats, but they come second. This delicious strawberry coconut chia pudding only needs 5 ingredients and 10 minutes to make. And it looks so pretty!
MEAL PREP TIP: You can prep these chia puddings ahead of time and keep them in the fridge for up to 5 days (as long as you use fresh berries as toppings).
22. Feel-good Apple Muffins
PREP TIME: 25 minutes
VEGETARIAN
These apple muffins are as close to perfection as muffins can get. Moist and dense, naturally sweet, and made with whole ingredients and no refined sugar in sight.
MEAL PREP TIP: You can store in an airtight container for 3-4 days or freeze for up to a month.
23. Simple Breakfast Quesadillas
PREP TIME: 25 minutes
VEGETARIAN
Mexican food for breakfast is the best! And this easy breakfast quesadilla recipe is so delicious! Stuffed with scrambled eggs, beans, and herbs, these quesadillas are protein-rich and full of flavors.
MEAL PREP TIP: You can freeze them for up to a month, but if you want to keep them crispy, reheat them in a pan or skillet.
24. Chocolate Peanut Butter Chia Pudding
PREP TIME: 20 minutes
VEGAN, GLUTEN-FREE
Chocolate for breakfast? I am in!
These chocolate peanut butter chia puddings taste like dessert, but they are made with wholesome ingredients that you can enjoy for breakfast!
They taste like peanut butter cups, but much healthier!
MEAL PREP TIP: You can prep these chia puddings ahead of time and keep them in the fridge for up to 5 days.
25. 5-minute Savory Breakfast Quinoa
PREP TIME: 20 minutes
VEGETARIAN, GLUTEN-FREE
This savory breakfast quinoa takes 5 minutes to make (if you precook your quinoa) and is the perfect way to start your day.
Packed with protein and veggies, it’s healthy and delish!
MEAL PREP TIP: Precook the quinoa and keep it in the fridge to be ready to assemble your breakfast in the morning.
Ingredients you need for breakfast meal prep
Having your pantry (of tiny food cupboard in my case!) stocked with healthy and wholesome ingredients will make it much easier to plan your breakfast.
I have some favorite ingredients that I use all the time:
Oats
Delicious, filling, and incredibly versatile, they can be used in so many ways: overnight oats, porridge, smoothies, granola, muffins, and breakfast bars.
They are full of fiber, naturally gluten-free, and help your digestive system work better.
Plant-based milk
Most breakfast meal prep recipes require some type of milk. There are lots of types of milk: almond milk, coconut milk, rice milk, soy, milk, oat milk.
My favorites are oat milk and almond milk. You can use standard dairy milk if you prefer, but I found that plant-based milk works best for me.
It’s easier to digest and has less saturated fats.
But please, read the labels: make sure the plant milk you buy doesn’t contain any additive or added oils. It can be hard to find pure plant-based milk.
Bananas
I cannot live without my daily banana. Bananas are the perfect sweet addition to overnight oats, chia puddings, breakfast cookies, muffins. They are naturally sweet, full of fiber and minerals like potassium, great for maintaining healthy blood pressure.
Avocado
Avocado is so versatile. It’s incredibly nutritious, full of healthy fats, antioxidants, and fiber, and it helps to keep you fuller for longer. You can just mash it and eat it on toast, add it to smoothies, breakfast bowls or just slice it and eat it raw.
Nuts
I love nuts!
Full of healthy fats, fiber, and proteins, they are a staple in any healthy diet. My favorite are almonds, walnuts, hazelnuts, cashew nuts.
Plus, let’s not forget nut butter.
Made simply with nuts, they are so delicious added to a smoothie, breakfast cookies, oatmeal, or just spread on toast.
I prefer to make my own, like this almond butter. But if you have no time, make sure to pick a nut butter without any additive and 100% nuts.
Chia Seeds
Chia seeds are tiny but full of powerful nutrients. They are packed with omega-3 fatty acids, antioxidants, fiber, iron, magnesium, zinc, and calcium. They are great for digestive health, glowing skin, and keeping your blood sugar levels in check.
So ingredients that you should keep on hand to make breakfast meal prep easier:
- Apples
- Avocados
- Bananas
- Berries (frozen)
- Bread
- Chia Seeds
- Eggs
- Flax Seeds
- Flour (coconut, almond, oat flour, wholegrain)
- Maple Syrup
- Nut Butter (Almond Butter, Peanut Butter)
- Oats
- Quinoa
- Veggies
25 Healthy Breakfast Meal Prep Ideas
Ingredients
- Apples
- Avocados
- Bananas
- Berries (frozen)
- Bread
- Chia Seeds
- Eggs
- Flax Seeds
- Flour (coconut, almond, oat flour, wholegrain)
- Maple Syrup
- Nut Butter (Almond Butter, Peanut Butter)
- Oats
- Quinoa
- Veggies
Instructions
- Pick one of the meal prep recipes above.
- Click on the link to find the details of ingredients and instructions.
- Prep your breakfast in less than 30 minutes!
Is breakfast meal prep for you?
It might sound weird, but there is a reason why breakfast is often considered the most important meal of the day: it sets up your relationship with food, and filling up with the right amount of healthy nutrients will boost your energy and mentally and physically prepare you for the day ahead.
Meal prepping breakfast can be a life-saver, especially if normally run out of the house in the morning but still want to eat healthy food.
Just try it for a week, and you will see a big change in your health and in your wallet!
What are your favorite healthy meals to prep? Share them in the comments below!
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Robin Jeffcoat says
Can I make smoothies ahead of time and store them and if so how long will they last
The blender is loud and I don’t want to wake ppl up when I’m making them
Sara @ Gathering Dreams says
It depends on the type of smoothie. For example, I know my green smoothie lasts up to 24h in the fridge. But some might not last that long! But if you blend them in the evening for the morning you’ll be fine. Just give them a good shake before drinking them.
Jess says
Just tried your overnight oats!
I now prep them every day!
Delicious 😋
Sara @ Gathering Dreams says
Thank you so much Jess 🙂
So happy you like them! I eat them pretty much every day too!
Mallory says
Love these ideas! I don’t have time to prep breakfast in the morning so these are perfect!
Sara @ Gathering Dreams says
Thanks so much, Mallory!
Glad you found these breakfast ideas useful 🙂