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Breakfast Meal Prep: How to Save Time and Eat Healthy

26th April 2023

Are you someone who skips breakfast due to lack of time in the morning or grabs an unhealthy meal on-the-go? If yes, then meal prepping your breakfast might be the solution you're looking for. Breakfast meal prep is a great way to save time, eat healthy, and ensure you start your day with a nutritious meal. In this article, we will discuss the best meal prep breakfast ideas and how to meal prep breakfast efficiently.


Meal prepping breakfast can be a time-saver and a game-changer for your health, but it can also be challenging to come up with new ideas every week. Here are some meal prep breakfast ideas to get you started:

  • Overnight oats: mix rolled oats, milk (dairy or non-dairy), and toppings of your choice (e.g., berries, nuts, honey) in a jar and leave it in the fridge overnight. In the morning, your breakfast is ready to go.
  • Egg muffins: beat eggs with vegetables (e.g., spinach, peppers) and meat (e.g., bacon, sausage) and bake in a muffin tin. Store them in the fridge or freezer, and reheat in the morning.
  • Smoothie bags: prepare smoothie ingredients in individual bags and freeze them. In the morning, add the bag's content to a blender with liquid (e.g., milk, water, juice) and blend.
  • Breakfast burritos: fill a tortilla with scrambled eggs, cheese, and vegetables (e.g., tomatoes, onions, peppers). Store in the fridge or freezer, and reheat in the morning.
  • Yogurt parfait: layer yogurt with fruits (e.g., berries, bananas) and granola in a jar. Store in the fridge, and grab it on-the-go in the morning.


Meal prepping breakfast can seem overwhelming, but with a little planning, it can become a habit. Here are the steps to meal prep breakfast efficiently:

Step 1: Plan

Take some time to plan your breakfast meals for the week. Decide on the recipes, ingredients, and portions you need.

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Step 2: Shop

Once you have your meal plan, make a grocery list, and go shopping. Stick to your list to avoid overspending and buying unnecessary items.

Step 3: Prep

Prep your ingredients in advance. For example, chop vegetables, cook meats, and portion out snacks. This will save you time during the week.

Step 4: Cook

Cook your meals in bulk. For example, make a big batch of egg muffins or overnight oats to last for the week.

Step 5: Store

Store your meals in airtight containers in the fridge or freezer. Label them with the date and contents to avoid confusion.

Step 6: Reheat

Reheat your meals in the morning quickly. For example, microwave your egg muffins or heat your burritos in a skillet.


Meal prepping breakfast has several benefits, such as saving time, reducing stress, and eating healthy. Here are some tips to help you make the most of your breakfast prep meal:

  • Portion control: portion out your meals to avoid overeating and ensure you're getting the right amount of nutrients.
  • Variety: switch up your breakfast meals to avoid boredom and ensure you're getting a variety of nutrients.
  • Storage: store your meals in airtight containers to keep them fresh and prevent bacteria growth.
  • Labeling: label your containers with the date and contents to avoid confusion.
  • Freezing: freeze your meals so you can cook more at once and have them later.


1. Is it really worth it to meal prep breakfast?

Yes, meal prepping breakfast can be a great way to save time and make sure you're starting your day off right with a healthy and satisfying meal. It can also help you stick to your nutrition goals and avoid the temptation to grab something unhealthy or skip breakfast altogether. Plus, if you're someone who struggles to make healthy choices in the morning when you're short on time, meal prepping can be a game-changer.

2. What are some easy meal prep breakfast ideas for beginners?

Some easy meal prep breakfast ideas for beginners include overnight oats, egg muffins, breakfast burritos, chia seed pudding, and yogurt parfaits. These are all simple to prepare in advance and can be customized with different ingredients to keep things interesting.

3. Can I meal prep breakfast for the whole week?

Yes, you can absolutely meal prep breakfast for the whole week. Some meal prep breakfast ideas, like overnight oats or chia seed pudding, can be made in large batches and stored in the fridge for several days. Other options, like egg muffins or breakfast burritos, can be frozen and reheated as needed throughout the week.

4. What are some healthy breakfast prep meals that will keep me full until lunch?

Some healthy breakfast prep meals that will keep you full until lunch include options that are high in protein, fiber, and healthy fats. Examples include oatmeal with nuts and fruit, a vegetable omelette with whole grain toast, Greek yogurt with berries and granola, and avocado toast with a poached egg.

5. How do I store meal prep breakfast to keep it fresh?

It's important to store meal prep breakfast properly to keep it fresh and safe to eat. Many meal prep breakfast ideas can be stored in the fridge for a few days, while others can be frozen for longer-term storage. To keep things fresh, be sure to use airtight containers or bags, and label everything with the date so you know when it was prepared. You can also use techniques like vacuum sealing to extend the shelf life of your meal prep breakfast even further.


In conclusion, food prepping breakfast can be a great way to save time, stay on track with your nutrition goals, and ensure you're starting your day off right with a healthy and satisfying meal. With a little bit of planning and preparation, you can create delicious and nutritious breakfasts that will keep you fueled and energized all morning long. Whether you're a beginner or an experienced meal prepper, there are plenty of easy and tasty options to choose from. So why not give it a try and see how meal prepping breakfast can help you achieve your health and wellness goals?

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