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5-day Healthy Breakfast Meal Plan

What Are The Best Grains To Have For Breakfast

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  • Oatmeal. Oats are a great option if youâve gone gluten-free, says Tafur. Theyâre a warm option for breakfast on cold winter days, or they can be eaten cold after being refrigerated overnight if you prefer them that way.
  • Quinoa. Who knew this high-protein option could be eaten at breakfast too? Donât be afraid to cook this and combine it with your favorite plant-based milk for a hot cereal alternative, says Tafur. âAdding cinnamon to this mixture can be the perfect alternative to a sugary granola,â she says.
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  • Rice. Another non-traditional breakfast item, you can prepare rice pudding with coconut milk and a little nutmeg and cinnamon for a simple breakfast with lots of flavor, says Tafur.
  • Amaranth. This may be another grain youâre not familiar with. âAmaranth is a great alternative to oats and eaten in a similar manner,â says Tafur. âIt has a nuttier, courser texture, and is still packed with fiber to aid digestion.â

Favorite Meal Prep Containers

I love arranging my breakfast foods in convenient and stackable containers. Just take one out of the fridge and voila breakfast is ready.

I prefer to use glass containers over plastic. But use a more lightweight option if you need to take your breakfast on the go. Mason jars and other small jars that come with a lid are my top choices.

They are great for meal prepping overnight oats, and chia pudding, as well as keeping chopped fruit or veggies. They work for other meal prep breakfast ideas too.

If I prepare something like a breakfast sandwich, I keep it in reusable silicone bags. Such stasher bags are also great for chopped vegetables and fruit.

And of course, for all my juicing and plant-based milk needs, I use glass bottles. For energy shots, I find storing them in small shot-size tubes works great for me.

+ Healthy Breakfast Meal Prep Ideas On The Go

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50+ vegetarian and vegan healthy breakfast meal prep ideas for your fridge and freezer to save you money, time, and stress on busy mornings!

Breakfast is the main meal I see people taking for granted, either loading up on sugary cereals, sticking to coffee, or skipping it entirely. However, starting your day off with a nourishing, wholesome meal can help to set the standard for the entire day . This is where healthy breakfast meal prep comes in!

I share a list of plant-based make-ahead breakfast recipes that all take 30 minutes or less to prep. The below list of healthy meal prep breakfast ideas will also help you enjoy something delicious and nutritious every single morning. Plus it will help keep you sustained until your next meal.

Set aside some time on Sunday evening to meal prep. Then you can have a weeks worth of vegetarian and vegan breakfast foods meal prep in no time at all!

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Which Breakfast Foods Are Low In Calories

There are plenty of foods available that work well for the morning diet. They can be eggs, whole grain bread, fruits such as avocado, strawberries or blueberries, bananas, grapes, oats, greek yoghurt etc.

All these foods are low in calories and make you feel full without needing additional nutrition in the morning breakfast.

They also help with the weight loss process with a daily intake of any of these foods.

Best Breakfast Meal Prep Ideas

Quick 5

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Skip the drive-thru in the mornings and prepare healthy breakfasts for the work week with these healthy breakfast meal prep ideas.

From make-ahead breakfast burritos to healthy breakfast bowls, there are plenty of nutritious and easy breakfast recipes to choose from to make in advance and grab and go in the morning. All you need to do is prepare your meal-prep breakfasts on Sunday. Keep them in the fridge until you need them, and reheat quickly, if required.

Whether you are looking for weight loss recipes or just easy breakfast ideas, there are delicious recipes for everyone. These ideas feature healthy ingredients like fresh fruits and veggies to help you eat healthier in the mornings.

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Breakfast Meal Plan For Weight Loss

The name of diet is Breakfast Meal Plan For Weight Loss. The breakfast meal plan for weight loss is the new diet in 2017. The breakfast meal plan is all about eating healthy breakfast meals. The breakfast meal plan consists of nutritious meals that are good for fat burning and muscle building, it also consists on experiencing how you feel and how your body will respond after that meal, if you are eating healthy then it would be a balanced meal. The body will be stabilized within a certain period of time.

Savory Oatmeal With Fried Egg

Isnât oatmeal supposed to be sweet? Not always. Youâll be singing the praises of savory oatmeal after one cheesy bite of this recipe, which combines heart-healthy steel-cut oats with diced red peppers and a runny-yolk fried egg. Try it and thank me later.

Per serving: 262 cal, 16 g fat, 18 g carbs, 13 g protein, 3 g fiber

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Day : Spinach & Cheese Breakfast Skillet

1 serving = 34 grams of protein

Spinach & Cheese Breakfast Skillet: Eating a big protein-rich breakfast may help lower your levels of the hunger-signaling hormone, ghrelin, and reduce snack cravings later in the day. In this healthy hash-and-egg recipe, a whopping 34 grams of protein per serving will keep you feeling satisfied through until lunch.

Rainbow Cottage Cheese Breakfast Bowls

Balanced diet food/Today’s breakfast combo And Lunch combo/Healthy food/Cooking vlog daily

Taste the rainbow with this beautiful breakfast bowl packed with protein-rich cottage cheese and fiber-loaded fresh fruit. Sprinkle on a handful of granola and chia seeds, and youâve got a breakfast thatâs colorful and well-rounded.

Per serving: 387 cal, 9 g fat, 60 g carbs, 21 g protein, 11 g fiber

Read Also: Best Mcdonald’s Breakfast Items

Healthy Breakfast Meal Prep Bowls

If you like make ahead breakfast recipe, this breakfast meal prep bowls recipe is for you. Im sure if you make this recipe, youll start your day well. Sweet potato frittata, roasted cashews and berries are all you need to have nutritious breakfast every day of the week.

We usually have dinner early evening. Also, I usually dont eat a lot in the evening since it helps me to sleep better. That being said, you can image that I wake up a bit hungry and ready to have breakfast.

Breakfast is one of my favourite meals of the day and I always try to make sure I eat healthy in the morning to start my day well. Smoothies, breakfast burrito, chocolate chips pancakes with maple syrup on top, scrambled eggs or a toast with peanut butter or almond butter are great for breakfast.

However, some mornings are so busy for most of us that its difficult to have a healthy breakfast meal, am I right? Well, the answer is not, if you have your healthy meal-prep breakfasts waiting for you in the fridge.

Isnt it great waking up in the morning and having a hearty, homemade breakfast ready for you to dig in? You not only will save yourself some time and energy but also youll have a nutritious breakfast even during the busy morning days.

For these healthy breakfast meal-prep bowls recipe I made sweet potato frittata because I love having eggs in the morning and I also serve it with some berries and cashews.

Make Room For Fruits And Vegetables

Evidence shows there are significant health benefits to getting at least five portions of a variety of fruit and vegetables every day. The 5 A Day recommendation is backed by the World Health Organization , which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems . Breakfast is the best time to get a head start on your daily goal of 5 portions of fruits and veggies.

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More Healthy Breakfast Meal Prep Recipes

One of the greatest things about healthy meal prep breakfast is that you get to enjoy a healthy breakfast every day. However, your breakfast becomes boring if it looks the same every single day. Am I right? That means you need more breakfast ideas. So how about 3 breakfast meal prep ideas? Sounds good?

Meal Prep Breakfast Muffins


If youre looking for something on the sweeter side, these muffins are the way to go!

Theyre super portable, flavorful, and lightly sweetened for a breakfast youll love.

You can make either muffins or bread out of this delicious pumpkin batter. Either way, these come out wonderfully soft, with a hint of spice and sweetness.

As soon as the weather cools down these muffins are my go-to!

Carrot Cake Muffins

If you love carrot cake, give these muffins a try!

Theyre delicious and nutritious, featuring whole wheat pastry flour, walnuts, raisins, carrots, and applesauce. These are another blog fan favorite from back in the early blog days!

And there you have it: my favorite breakfast meal prep ideas! We make these all the time, and I hope you enjoy them as much as we do. ð

Have you tried any of these yet? Whats your favorite meal prep breakfast recipe? Let me know in the comments!

Looking for even more breakfast inspiration? Ive got you covered:

Read Also: Does Taco Bell Have Breakfast

Orange Cranberry Waffles With Cranberry Compote

PREP TIME: 25 minutes

Get The Full Recipe On Jessica in the Kitchen

Orange Cranberry Waffles are perfect. The flavor leans more on the cranberry than the orange side, but you could easily up it by swapping out a few tablespoons of the vegan buttermilk for more orange juice.

Its speckled with beautiful burst cranberries and has a subtle hint of orange. So basically this tastes like sunshine.

Get The Full Recipe On Damn Delicious

Get ready for the best burritos for the week, guys!

The colors and cheese look sooo delectable!

Its loaded with tater tots, eggs, beans, what more could you ask for!!

Get The Full Recipe On Beach Body on Demand

This banana cream pie chia pudding is loaded with banana and coconut flavor for a delicious breakfast snack or treat!

This is an easy vegan recipe that is healthy and simple to make!

Here Are Some Of The Ingredients You Need For Some Healthy Breakfast Meal Prep Ideas:

In my case, since I have two growing kids, these wholesome ingredients are a must whenever we go grocery shopping.

  • Oats a very good source of fiber that aids in digestion. You can do many recipes with oats like porridge, overnight oats, smoothies, muffins, granola, and breakfast bars.
  • Milk we use the standard dairy milk but there are other options for you like almond milk, coconut milk, rice milk, soy, milk, oat milk.
  • Eggs couldnt live without it! Fry it, boil it, however you cook it, I wouldnt say no! Even my picky eaters love it. Along with milk, eggs contain the highest biological value for protein.
  • Fruits apples, bananas, grapes, pineapple
  • Veggies potatoes, sweet potatoes, tomatoes, eggplant, carrots, cucumber
  • Bread and cheese

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Day : Nut & Berry Parfait

1 serving = 30 grams of protein

Nut & Berry Parfait: Swapping in Greek yogurt for regular delivers twice the protein and makes you morning meal super satisfying. In this quick high-protein parfait recipe, fiber-rich berries, sliced almonds, and a drizzle of honey top Greek yogurt for a healthy, filling and delicious breakfast with 30 grams of protein per serving.

Eat Within An Hour Of Waking Up


When possible, try to eat within an hour or two after waking up. Some research suggests that if you wait too long with breakfast, it can throw your whole metabolism out of whack for the rest of the day . Plus, as mentioned above, people who dont regularly eat in the morning tend to overeat later in the day. And one more benefit of eating soon after waking up is that it stabilizes your blood sugar which can affect your mood.

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High Protein Breakfast Egg Muffin Meal Prep

PREP TIME: 5 minutes

Get The Full Recipe On Meal Prep on Fleek

Im an egg for breakfast kind of gal so finding out about this meal makes me happy already!

It looks so delish! Plus they are a handy way to take your breakfast on the go.

If you are into bodybuilding or a diet and looking for high protein meals you must try this easy-to-prepare healthy breakfast meal prep.

There are plenty of options to enjoy a high-protein breakfast. Using egg cups is highly recommended.

Thats why this High Protein Breakfast Egg Muffin Meal Prep recipe is one of our favorites! They are filling. They are flavorful. And the best part is they are versatile!

Get The Full Recipe On Well Plated

Easy, kid-approved English Muffin Pizza! Perfect for fast breakfast, lunches, and healthy snacks.

The versatility of this English Muffin Pizza recipe is one of my favorites. Each member of your family can personalize according to his or her preferences.

Because the recipe is simple, its a great way to get your kids involved in the kitchenespecially if youre cooking English Muffin Pizza for toddlers and hope theyll eat it.

Eat Early And Choose Healthy Bedtime Snacks

The later you eat, the more likely it is that youll have trouble falling asleep or staying asleep when you go to bed . Eating dinner earlier in the evening also gives your body time to digest, which means you wont be so hungry for hours afterward, preventing overeating and weight gain. And if eating early means youll be hungry later on, try adding a healthy bedtime snack like an apple or some yogurt with granola to help you feel full longer and get a better nights rest.

Read More:2-Week Keto Diet: The Beginners Guide To Successful Low-Carb Eating

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What Are The Best Proteins To Have For Breakfast

  • Eggs. Eggs are a great option because they are inexpensive and can be eaten in a variety of ways, says Tafur. These can be a great quick breakfast thatâs high in protein and iron.
  • Plant-based yogurt. Plant-based yogurt such as Siggiâs can add protein and creaminess to a smoothie or granola bowl and tends to be less processed than dairy-based yogurts, Tafur says.
  • Organic chicken sausage. If youâre a meat-eater who still likes to stick to natural ingredients whenever possible, organic chicken sausage is a lean option that can be a great low-fat and low-sodium alternative to pork. Cook and add some fruit to keep the breakfast on the lighter side, says Tafur.
  • Nut butter. As long as you donât overdo the servings, nut butters can be a satisfying way to get a healthy dose of good fat and protein. You may be most familiar with peanut and almond butters, but Tafur also recommends trying pecan butter with a plant-based yogurt or mixed into smoothies.
  • Seitan. If youâre vegetarian or vegan, this meat alternative can add a chewy, sausage-like texture to savory egg scrambles or omelets. It can be found at most grocery stores, says Tafur.

Day : Pesto Mozzarella & Egg Breakfast Sandwich

Hereâs Day Five Of Our No

Pesto, Mozzarella & Egg Breakfast Sandwich: Cooking your egg in the microwave might sound weird, but it tastes great and means you can make this healthy vegetarian egg sandwich in just 5 minutes. Roasted red peppers, pesto and mozzarella cheese add a delicious twist to your typical egg-and-cheese breakfast sandwich.

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Refined Sugar Free Moist And Delicious Breads

Moist, lightly sweet, and made with whole wheat flour or almond flour, a slice of quick bread is a glorious breakfast option. Even if you are not much of a baker, quick breads are not delicate baking recipes and are easy to make even for a novice cook. As long as you follow the recipe! Enjoy a slice on its own or spread with a bit of butter, cream cheese or peanut butter. Its all healthy in moderation.

While all these are easy quick bread recipes, baking is a science and I highly recommend to follow them as written. For example, unfortunately, you cant substitute wet sweetener with powdered as it will offset liquid:dry ingredients ratio and recipe will not turn out.

Six Healthy Overnight Oats Recipes

PREP TIME: 5 minutes

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.

Plus, they are so good for you: they are rich in protein, fiber, and antioxidants, which makes them perfect for a balanced breakfast.

MEAL PREP TIP: You can keep overnight oats in the fridge for up to five days.GET RECIPE

Read Also: Does Mc Donalds Have Breakfast All Day

If You Have Five Minutes

To stop you from making lousy breakfast decisions on those days when theres nothing prepped, here are healthy breakfast ideas that take just a few minutes to prepare.

  • Avocado toast: I offer a list of dozens of topping options. This breakfast is loaded with heart-healthy fats and other nutrients to keep you satiated.
  • Yogurt Bowl/Parfait: Combine your yogurt of choice with muesli or granola and some fresh berries/fruit.
  • Nut Butter toast: Use a combination of nut/seed butter and either berries or fresh banana slices.

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