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How to Meal Prep Breakfast With Simple Strategies and Recipes

Table full of breakfast foods ready to eat such as fruit, eggs and juice. Text overlay Meal Prep Breakfast ideas.

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Breakfast is the most important meal of the day, but sometimes our busy-ness keeps us from having a great start to our day. The answer is to meal prep breakfast.

And, I have you recipes and strategies to get you started. Even if you are a beginner to meal prepping this is the easiest meal to start with.


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Importance of Breakfast

Let me reiterate that breakfast is very important to your health, energy, and stamina. If you skip breakfast or just have pastries and coffee you will feel like you are running on empty by noon.

It is also said that those that skip breakfast tend to overeat at night. The word “break-fast” actually says it all.

Our bodies are in need of a meal after a long period of fasting. The body metabolizes food during breakfast more than food that is consumed later in the day.


Brown eggs some whole some cracked being used to meal prep breakfast.

Meal Prep Eggs

The great thing about eggs is that they are loaded with protein. Protein at breakfast helps to balance your blood sugar first thing in the morning.

This is a good option for people who don’t eat meat or just don’t like it.  There are quite a few ways to make eggs ahead of time when prepping your meals. Here are some ideas for you.

Quiche and Casserole –

These are both good options for cooking eggs in the oven. You can use any ingredients you want, including veggies, cheese, hashbrowns, and other breakfast meats.

Slow cooker casserole –

Another option if you don’t want to use your oven is to make the casserole right in your slow cooker. This can be done on the weekend before your week starts, or even early in the morning on Monday while getting ready for work.

Eggs are So Versatile

Eggs can be cooked in a variety of different ways even for meal prep. They can be fried, scrambled, or even boiled. You can prepare mini egg cups and freeze them. There are all kinds of different ingredients that you can mix in with eggs.

Be sure to play around with it until you find a creation you like. Here are a few different ways you can meal prep breakfast using eggs.


Sweet Potato Egg Cups


If you’re looking for a healthy breakfast that’s both high in protein and rich in complex carbs, this is the recipe for you. These super easy-to-make Sweet Potato Egg Cups combine the two and essentially creates a mini frittata!

Plus, since you get two per serving, and there’s 12 egg muffins…that gives you six days worth of grab-and-go breakfasts. Or, you can freeze them and reheat them when you want them!


Sweet Potato Egg Cups in a cupcake pan.



Super Green Egg Cups


These are 21 Day Fix and Popeye-approved! This egg cup recipe is loaded with three types of green vegetables. Wanna go really crazy? Sprinkle these with chopped chives.


Ingredients for Super Green Egg Cups Recipe for Meal prep breakfast.


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Southwestern Egg Cups


Eggs are the fuel and jalapeños are the fire in this egg cup recipe. Throw in some black beans and cheddar cheese and you have one flavorful breakfast.


Ingredients for Egg cups south-western style for a meal prep breakfast recipe



Turkey and Stuffing Egg Cups


There’s more to be done with Thanksgiving leftovers than just jamming them between slices of bread for a quick lunch. Make the most of the extra turkey and stuffing by using them to make these ingenious egg cups!

Combined with eggs and some seasoning, these cups will make your busy post-Thanksgiving mornings so much easier.


Turkey and stuffing Egg cups recipe

Mini Denver Quiches

These mini Denver quiches with ham, cheese, and bell pepper are perfect bite-sized appetizers for brunch, and they make a great grab-and-go breakfast!


Zucchini, Ham, and Cheese Quinoa Cups


This grab-and-go, savory breakfast has just the right amount of ham and sharp cheddar cheese to be packed with flavor but stay low in calories. They are fantastic for meal prep and they reheat well in a microwave or toaster oven.


Zucchini Ham and Cheese Quinoa Cups on a plate for breakfast.

Meal Prep Breakfast Oatmeal 


Another great meal prep breakfast option is not only healthy but easy to make ahead of time-oatmeal. Even easier when you make overnight oats. These are oats that you soak in milk or a dairy-free liquid at night with any ingredients you want.

This is something you can do ahead of time in mason jars and tore in the fridge for several days without spoiling. It doesn’t get simpler than that!

For example, a simple and tasty overnight oats includes oats with almond or regular milk, peanut butter, and banana slices.


Baked Vanilla Oatmeal with Nutmeg

Mix a few ingredients in seconds then put them in the oven. When you’re ready for work, your breakfast is ready to eat. And it’s delicious. Add a chopped apple for even more flavor, and delicious bites of fruit


Baked vanilla oatmeal with nutmeg recipe

Savory Irish Oats with Turkey Bacon, Cheddar, and Chives

Try this savory oatmeal recipe for a different taste and add extra veggies if you like.


Eggs, oatmeal, fruit, pancakes and more Meal Prep Breakfast Made Easy with these strategies and recipes!


Muffins and Bars

All of these muffin recipes can be stored in the refrigerator for several days, or up to two months in a freezer. Just thaw before serving.


Raspberry Muffins with Chia Seeds

Naturally sweetened with applesauce and a touch of maple syrup, these muffins taste like dessert but you can eat them for breakfast (with some fruit and protein).  The raspberries become extra juicy and burst to give the muffins an almost soufflé-like interior. Chia seeds add a boost of fiber and a surprising crunch.

Few things make a morning better than waking up to the aroma of fresh, fluffy muffins baking in the oven. But who has the time? You do! This clever recipe mixed in a blender makes it easy to have scrumptious muffins any day of the week.

Blueberry oatmeal blender muffins recipe


Pumpkin Protein Muffins

This healthy pumpkin protein muffin recipe is delicious and is high in protein!

Pumpkin Protein Muffins recipe

Chia Puddings

Chia pudding is a perfect grab-and-go breakfast. It’s ready to eat about four hours after you make it, and can be stored in a refrigerator for up to four days.


Coconut Mango Chia Pudding

Escape to a tropical paradise with this coconut and mango chia pudding recipe. Coconut milk makes it extra rich and fresh (or frozen) mango gives it the flavor of the islands.


Raspberry Chia Pudding

this Raspberry Chia Pudding also doubles as a filling snack or a sweet dessert.

To make it, mix chia seeds together with almond milk, honey, and fresh berries, then refrigerate and wait. Seriously, it’s that simple.

Raspberry chia pudding recipe in a glass jar with kiwi on top


Scramble,  Hash, & Casserole

Both of these savory dishes can be reheated in a microwave or on a stove top.

Mexican Tofu Breakfast Scramble

Tofu takes on the flavor and texture of scrambled eggs in this yummy breakfast dish. It’s loaded with veggies and topped with avocado and fresh salsa. You’ll be pleasantly surprised by how hearty the portion is!

Mexican Tofu Breakfast Scramble recipe

This turkey hash is healthier than the traditional corned beef hash since it has much less oil and sodium.

Healthier turkey hash recipe


Spinach, Tomato, and Quinoa Breakfast Casserole

Spinach, Tomato, and Quinoa Breakfast Casserole recipeImage by Beachbody blog


When I think of the ultimate breakfast treat, pancakes almost always come to mind. There’s nothing like a freshly made stack of fluffy pancakes to start your day off right. And, best of all, they’re always a crowd pleaser. Everyone loves pancakes — both kids and adults alike!

Apple Cinnamon Protein Pancakes

Reminiscent of apple pie, this recipe allows you to enjoy the comforting spices — such as cinnamon, ginger, nutmeg — we love from grandma’s apple pie without the sugary extra calories you get from traditional pie fillings and the saturated fat you get from the butter or shortening used to make pie crusts flaky. Plus, the pancakes act like a sponge that soaks up all of that warm apple and spice goodness you dollop on top.


Apple Cinnamon Protein Panckaes recipe


Delicious Gluten-Free Pancakes

Try these delicious pancakes that taste light and fluffy but don’t have any gluten.


Delicious Gluten free pancakes recipe


Multi-Grain Banana Pancakes

Make your weekend breakfast something special! These hearty pancakes are made with wholesome ingredients and are naturally sweetened with bananas and a touch of honey.


Multi-Grain Banana Pancakes

Pumpkin Protein Pancakes


If you’re craving something pumpkin-flavored for breakfast, forget about a sugary pumpkin spiced latte and go for these pumpkin protein pancakes.


Pumpkin protein pancakes recipe with whip topping


My Meal Prep Breakfast Routine

I personally have the same exact breakfast every day which I’m fine with. My meal prep breakfast takes place every Sunday which helps my week go so smoothly.

Studies have shown that many successful weight loss transformations were with people that kept their eating very routine and ate almost the same things all the time. So far I can do that with breakfast and lunch, but dinner I have to have some variety. Either way, breakfast is definitely something that you can Meal Prep.

I keep it pretty simple and cook 2 eggs for each person in my house for each day of the week. Cooking 14 eggs for each family member calls for a large griddle so I can cook in less time. Then, I put them in the fridge. Here is the griddle I use in case you have a big family too. I have had it for years and it still cooks great!Presto Pancake griddle I eat my eggs with a slice of cheddar, about 3 cups of hot vegetables, and a sprouted seed English muffin with coconut oil. Super simple and maybe a little boring, but it works for me.


How to Make Meal Prep Breakfast Work for You? 

It is especially important that you start the day on the right track with a well-balanced meal. Feel free to get creative with your ideas, and listen to your body above all else. A craving may be a sign that your body desires a certain vitamin.

I’ve provided you with a huge list of ideas to get you started. Which one will you try first? Let me know in the comments below!


Mastering Meal Prep & Planning Guide Send me the guide now!


Below is the Facebook Live I did with breakfast meal prep tips in my Journey in Wellness Facebook group in case listening might help more. You can also click on the link and join our community anytime.

39 Responses to How to Meal Prep Breakfast With Simple Strategies and Recipes

  1. All these look so yummy! I’m pinning for later.

    1. Shannah Holt says:

      Thank you! Let me know which one is your favorite!

  2. Nene says:

    OMG everything looks sooo goood!!! The quinoa casserole looks delicious

    1. Shannah Holt says:

      Thank you! Let me know how it goes for you.

  3. Chelsea says:

    I love breakfast food! I should definitely give some of these a try with the pending arrival of my new baby! New prepping definitely makes life easier.

    1. Shannah Holt says:

      Yes prepping up meals before the baby comes will really make things easier for you! Congrats on the baby!

  4. Estefany says:

    These recipes look delicious! Seriously! I got hungry just looking through your site! I love how you blog gives the best meal ideas!

    1. Shannah Holt says:

      Thank you so much! Hope the ideas work for you!

  5. Marielle says:

    Love all those egg bite ideas!! And overnight oats have been my JAM lately!!

    1. Shannah Holt says:

      Thank you! Do you prefer sweet or savory on the oats?

  6. Wow, this is loaded with good ideas! I love eggs. My husband and I are always looking for healthy options that stay within his dietary limitations,especially for breakfast. Thanks for some great suggestions.

    1. Shannah Holt says:

      Your welcome hope these add lots of new ideas for you both!

  7. Wendy says:

    These are all awesome meal prep ideas for breakfast! I can’t wait to try some of them this week!

    1. Shannah Holt says:

      Thank you! Let me know what is your favorite.

  8. Wow, so many great ideas here, I love the use of the muffin pan for grab and go ideas as well as the oats in jars.

    1. Shannah Holt says:

      Thank you! Hope you get lots of use out of the ideas.

  9. Crystal says:

    I love these ideas! Working a full time job and then essentially having enough to do when I get home to count as a full time job this is super helpful and will help me to maximize my time efficiently!

    1. Shannah Holt says:

      Yes, it will. I hope you are able to make your routine work with some of these strategies and recipes.

  10. Thanks for such great ideas! I have 4 kids and getting them fed is so much work, sometimes food for me is the least of my concerns! Meal prep is the key!

    1. Shannah Holt says:

      Yes, it is! I have 8 myself, but none are little anymore. If I could find something everyone would eat it was a winning day!

  11. Stine Mari says:

    So many great meal prep ideas. The pumpkin muffins look to die for!

    1. Shannah Holt says:

      Hope you love them!

  12. Meal prep has been such a game changer for me, especially for healthy breakfasts. Egg bakes are usually my go to!

    1. Shannah Holt says:

      Yes, me too! Breakfast meal prep makes such an easy morning.

    2. Shannah Holt says:

      Yes, it totally has for me too!

  13. Kerri says:

    Great ideas! Meal prepping has changed my life!

    1. Shannah Holt says:

      Mine too! Hope some of these were new and will work for you too!

  14. Kasey Ma says:

    I love that these recipes are so simple and easy! They look delicious too!

    1. Shannah Holt says:

      Thank you! I hope you have found a few that will work out for you!

    2. Shannah Holt says:

      Thank you! Let me know your favorite after you give a few a try.

  15. Oh my gosh- wow, what a great resource of meal prep ideas. Definitely pinning this to try them all out.

    1. Shannah Holt says:

      Thanks! Hope you found tons of recipes that work for you!

  16. Renee C. says:

    So many good ideas for breakfast prep – I usually try to hardboil a bunch of eggs, but I love the egg cups too!

    1. Shannah Holt says:

      Yes, you will love replacing hardboiled eggs with the egg cups!

  17. I love making egg cups for breakfast! So easy and yummy!

  18. Kristin says:

    You included some delicious looking meals in this post! I’m excited to try the overnight oats – I had no idea you could do that. I eat oatmeal almost every morning because I love it. Making it easier to prepare is even better. Thanks for the tips!

    1. Shannah Holt says:

      Overnight oats will really allow you more time freedom and still get in a nutritious breakfast.

  19. Anne Meador says:

    This post is making me so hungry, so may great breakfast recipes, I don’t know which to try first. I am partial to any type of egg cups. Can’t wait to try many of these, yum.

    1. Shannah Holt says:

      I hope many of the recipes worked out for you!