Breakfast can be so tricky! It’s such a busy time of day. Meal prep for breakfast can really save you time.
All you need is a collection of easy, delicious and nutritious high protein breakfast recipes that keep well (see my Batch Cooking Guide for more).
There is a ton of research that tells us eating a high protein breakfast can really help us get set for success for the rest of the day’s meals.
Studies show that eating a high protein breakfast can:
- reduce daily hunger
- increase daily fullness
- reduced daily ghrelin and increased daily peptide YY concentrations (a fancy way of saying that it lowers hunger-causing hormones and increases fullness hormones — read more about hormones and eating).
- reduces evening snacking of high-fat foods (source)
Sweet And Healthy Meal Prep For Breakfast
Banana Chocolate Chip Protein Waffles made with oat flour and only FIVE simple ingredients. The classic combo of banana and chocolate for breakfast! Add a spoon of peanut butter on top for a triple threat.
DIY Protein Pancake Mix. Add any additions like blueberries, walnuts, banana, raspberries, chocolate chips, whatever your little heart desires. This is THE BEST pancake mix ever.
Cherry Almond Baked Protein Oatmeal. I LOVE cherry and almonds. But you can use any berry or nut. Blueberry walnut would be delish!
Baked oatmeal is great meal prep for breakfast because it keeps well and you can cut it up into containers for portability if you eat breakfast at work or on the transit to work (like in a bus — no driving and eating, be safe!
Savory Meal Prep For Breakfast
Veggie Egg Bake Casserole is the perfect way to get lots and lots of protein plus a bunch of veggies at breakfast. Add whatever veggies you have on hand. I love to add in sun-dried tomatoes, roasted red peppers, goat cheese, baby spinach, zucchini, bell peppers… you get the idea.
Boiled Eggs. Classic. Simple. Easy. Combine with some fruit or toast or add them to some steamed asparagus and sliced tomatoes and you’re good to go.
Boiled eggs last a week in the fridge. Making them in the Instant Pot is the easiest, most fool proof method yet.
You can also turn those eggs into a healthy version of Egg Salad using greek yogurt in place of some of the mayo. I love to serve it on a bed of baby spinach or in a lettuce wedge or with with an english muffin.
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Started the day off with eggs, asparagus and tomatoes in this breakfast bowl. Oh and some shredded gouda! I am expecting company this weekend and we are planning on eating a lot of super great food, including Montreal's infamous poutine. So, In order to balance that out, I'm tryna eat on goal today haha. I love to make my boiled eggs in large batches in the Instant Pot. It's super easy. Just 3 minutes! There's instructions for all kinds of batch cooked protein on this post: https://radicalstrength.ca/meal-prep-instant-pot-protein/ . If you want to keep on reaching your goals by building habits and planning for success, check out the link in my bio for FREE trackers, calendars and planners! . . #instantpot #eggs #breakfastbowl #healthybreakfast #breakfastsalad #balancednotclean #nutritiousanddelicious #nourishnotpunish #breakfastlover #healthyfood #yolkporn #healthynothungry #whatsinyourbowl
Greek Burrito Snack Wraps are an easy make ahead meal prep for breakfast idea. Make enough for a couple of days.
Here is a great recipe for the Tzatziki sauce.
No high protein meal prep for breakfast list would be complete without a recipe for egg cups! They are SO easy and are perfect for meal prep.
See this post for an easy way to package them up for a complete breakfast prep!
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Easy peasy breakfast meal prep! These mini crustless quiches are super adaptable and delicious. Just add whatever veggies you like! I used mushrooms and red peppers and added one grape tomato in the middle of each. I topped them with a bit of feta cheese. . . *2 cups egg whites *4-6 whole eggs *4 mushrooms, sliced and sauteed *1 red bell pepper, chopped & sauteed *12 grape tomatoes *2 oz. feta cheese *salt, pepper, chili flakes, Worcestershire sauce, etc. to taste . *Mix eggs and seasonings in a bowl *Use a scoop or ladle to divide into muffin cups (I use silicone liners) *Spoon in your veggies (doing this separately helps make sure they're divided equally instead of sinking to the bottom of the egg mixture in the bowl) * Add a grape tomato to the center of each cup and top with crumbled feta * Bake at 350* for 30 minutes or until browned . . . . . #mealprep #mushrooms #mealprepping #foodprep #mealprepmonday #protein #nutrition #mealprepsunday #fitfood #weightloss #healthyfood #gains #healthyeating #healthylifestyle #balancednotclean #nourishnotpunish #nourishtoflourish #mealplan #healthyliving #foodblogger #foodpost #bellpepper #eggs #breakfast #eatittobeatit #quiche #veggies #feta #healthylife #healthynothungry
Or try making Air Fryer Egg Bites in less than 20 mins. High protein and low carb with only 63 cals per bite.
Protein Shakes for Breakfast
This delicious Tropical Banana Cream Pie Protein Shake is awesome for breakfast on days where you don’t feel like eating a big meal. Especially beneficial if you are heading for a workout.
If you would like an even simpler version, try this Banana Cream Pie Protein Shake.
For a higher-protein coffee, try this recipe for Vietnamese Egg Coffee!
This Red Velvet Cheesecake Energy Smoothie is delicious and protein powder free. It uses cottage cheese but there’s a vegan option using silken tofu as well.
My Favourite Meal Prepping Tools
Good tools and containers are essential for meal prep. Below are some of the items I use every week for meal prepping.
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