Between alarms, emails, and out-the-door chaos, breakfast can easily become an afterthought. But a well-fueled morning doesn’t have to mean extra work. With just a little prep, you can grab something nourishing that keeps you sharp, energized, and out the door on time.
Step 1: Set a Time Each Week to Plan and Prep Meals
Many people find success by setting aside one day each week, often their day off, to batch-prepare meals for the days ahead. The key is making sure you’ve got enough time to cook in bulk and enough storage space to keep your meals fresh and tasty all week long.
Step 2: Have Fun and Get Creative!
This is your chance to experiment and have fun with the meals you prep. Whether you’re into savoury breakfasts or have more of a sweet tooth in the morning, there are tons of nutritious options that can fuel your day and still satisfy your cravings.
Here are a few ideas to help spark some inspiration:
Overnight Oats
After measuring out your desired amount of dry oats, pour in an equal amount of milk or a milk alternative. Then, mix in any flavours you like! Boost the protein by adding your favourite protein powder, toss in fruits like mango or blueberries, or go for a tiramisu-inspired version with a shot of espresso and a sprinkle of cocoa powder.
Add 1 tbsp of chia seeds for an extra fibre boost.
Stir in some plain Greek yogurt for extra protein and a creamy texture.
Top with nut butter for healthy fats.
✨ Fun recipes to try:
Pre-Packed Smoothies
Even something as simple as a smoothie can be made faster with a little prep. Just grab a reusable zip-lock bag and portion out your favourite fruits and add-ins. Store the bags in the fridge or freezer. When you're ready, toss everything in the blender, add your preferred liquid, and blend—breakfast in seconds.
Greek Yogurt Bagels
These make a perfect morning staple! Greek yogurt adds a protein boost to this simple dough recipe, and it only takes about 25 minutes to make fresh and warm.
Craving extra flavour? Mix shredded cheese, sundried tomatoes, or minced garlic into the dough. Top with an egg and your favourite veggies for even more flavour and fibre.
Egg Bites
Egg bites are meal-prep gold. Just use a muffin tin to bake several servings at once—they keep well in the fridge and freeze beautifully for later.
✨ Try:
💡 Storage Tip:
Store all your meals in airtight containers, and use the fridge or freezer depending on when you plan to eat them.
Feel free to try any recipe that catches your eye, and don’t hesitate to tweak them to fit your taste or nutritional needs. Some of the best meals come from a bit of trial and error! By setting aside time to prep simple grab-and-go options, you’ll start your mornings knowing your breakfast is ready and packed with the fuel you need to take on the day.
In a nutshell, quick, balanced breakfasts don’t have to be a hassle. With a little prep and creativity, you can fuel your mornings with meals that are easy, satisfying, and ready when you are.
Reference:
Rani, Rekha & Dharaiya, Chetan & Singh, Bhopal. (2020). Importance of not skipping breakfast: a review. International Journal of Food Science & Technology. 56. 10.1111/ijfs.14742.