Healthy Eating

Breakfast Meal Prep Options for the ‘9-5er’!

Eating healthy plays a huge role in reaching your fitness goal!  Along with working out on a regular basis, meal prepping is a great way to feed your body the nutrients it needs for success.  Trying to get a six packs while still eating pizza three times a week is impossible, I repeat, IMPOSSIBLE! Believe me, I tried, I really did.  No amount of working out can out perform junk food unfortunately.  To achieve the best version of yourself, eating nutrient rich food and snack options throughout the day will help tremendously.

Prepping for the week can be hard with a busy schedule full of work, running around with the kids or night jobs can be extremely difficult. Starting the day off with meal prep breakfast options can help the day start off on the right foot!

Meal Prep for the “9-5er” – Breakfast Edition

Overnight Oats

This is the best option to start meal prepping breakfast.  These can be made the night before for a quick on-the-go breakfast and can be made with a variety of flavors!

Base Ingredients:  1/3 cup rolled oats, 1-2 tbsp chia seeds, 1/4 cup greek yogurt, 1/2 cup to 1 cup almond milk,              toppings  of choice.

  1. Chocolate Strawberry toppings – 1 tbsp honey, 1 tsp cocoa powder, 1/4  cup strawberries.
  2. Honey Nut – 3 tbsp chopped almonds or nuts, 1 tsp honey, vanilla extract.
  3. Berry Blend – strawberries, blueberries, raspberries, vanilla extract.
  4. Blueberry Banana – Banana, blueberries, vanilla extract.
  5. Apple Cinnamon – apple chunks, cinnamon, light brown sugar, vanilla extract
  6. Anything preferred!

Breakfast Smoothies

Whipping up a quick batch of breakfast smoothies is a great idea for those long hot Summer days. Not only is it refreshing, but it’s so easy to whip up a batch to drink during the morning commute.  I usually whip enough for two days with my nutribullet and pour it into my Trevas cup before heading out.

If you’re in a real hurry, making a week’s worth of “zip lock” smoothies on Sunday is a great way to save time.  Just combined a batch of veggies and fruit into your ziploc freezer bag and mix together with a base liquid of choice. Using either water, milk, yogurt or orange juice as a base will help mix everything together nicely.

Smoothie combinations:

  • Orange juice, berries, spinach, chia seeds and ice
  • Orange juice, papaya, strawberries, blueberries, chia seeds and ice
  • Pineapple, blueberries, spinach, raspberries, kale and ice
  • Banana, strawberries, kale, spinach, blueberries and ice

Feel free to add some protein powder, flax seeds or chia seeds to add more nutrients to the smoothie!

Egg Muffins

This is a great option for those that love their morning eggs.  These can be made on a Sunday afternoon and kept in the fridge for up to five days.  Adding spinach, grape tomatoes, mushrooms and cheese makes this option great for the morning rush. Eat them cold (if prefered!) or simply heat up in the morning before heading out.

Base Ingredients needed:

  • Eggs

Flavor Ingredients:

  • Spinach
  • Cheese
  • Mushroom
  • Bell Peppers
  • Onions
  • Cherry Tomatoes
  • Include anything else  preferred


  1. Preheat oven to 350 degrees
  2. Mix everything together in a bowl and pour 1/3 cup into each greased muffin pan.
  3. Bake for 25 minutes or until the middles are firm.
  4. Cool for 10 minutes or until the tops “sink” back down.
  5. Enjoy!

Boiled eggs with Fresh Fruit and Turkey Sausage

Assembling this breakfast option is as easy as 1-2-3!  The trick to saving time is to boil the eggs for a few days at a time, and store them in the fridge.  They can maintain a shelf life of up to five days, which is awesome.  Add a bowl of fresh fruit and some turkey sausage, and out the door you go!

Avocado Toast on Multigrain bread

We’ve all seen the crazy Instagram pictures showing ridiculously pretty toast, but there’s some truth in it.  Avocados are a great food option as it contains a good amount of healthy fats and oils.  Combining it with some multigrain toast, and you have a win win.  Just smear a ripe avocado onto a toasted slice before you head out the door.  Feel free to combine this option with a morning smoothie as well.

Egg White Omelet with Spinach, Tomatoes and Feta Cheese

If you have more than 5 minutes to get breakfast together, consider this option.  Whipping up an omelet is super quick and easy to to do.  Save more time by purchasing liquid egg white in your local supermarket and adding any choice of toppings.  Adding spinach, tomatoes and feta cheese is a great way to get a jump start on your daily recommended amount of nutrients, but adding anything of choice will make it your own.

Other Options!

Many of the options above do require some prep work at the beginning of the week. If you’re in a ‘5 minutes for breakfast’ time crunch, there are other options available for a quick grab.

  • Breakfast protein bar with greek yogurt
  • Fresh fruit like a banana or apple
  • Greek yogurt with granola protein
  • Protein shake of choice
  • Anything else you can create!

Keep Going!!

Completing most of the prep on a Sunday afternoon ( or morning) is the best way to have everything set for the week.  Spending a couple hours during the weekend will save you time during the busy morning and you’ll still get to reach your health goal. Who say’s meal prep is just for the pro?!




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