Favorite Make-Ahead Breakfast Recipes for Busy Weekdays

I think you’ve seen me type this, but what I eat for breakfast gets me up and out of bed! With that being said, I make sure that my breakfast choices are the furthest thing from boring. Unfortunately, I don’t have time most mornings (really any morning) before work to spend an hour in the kitchen making my breakfast. If you do—well I’m seriously jealous and wish I could be more efficient in the morning ;).

Working as a Pediatric Dietitian and having a full time job requires me to PLAN AHEAD for my meals. It took me about 2.5 years of eating the same boring meal for breakfast and lunch to discover the beauty of meal prepping! My belly was so much happier when the meal prepping started and my food boredom quickly left. I want to share with you today my approach to having breakfast staples at the ready during the week to free up your time! Free up your time to spend time outside of the kitchen doing activities such as running, hanging with friends, or catching up on my Netflix shows.

Before you keep reading, I want you to know that I am sharing my personal tips that have worked well for me based on my work schedule, activity schedule, and food preferences. My hope is to give you more insight on how to incorporate balanced breakfast choices into your weekly routine that doesn’t include the Starbuck’s drive thru, fast-food breakfast sandwiches, and saving you some money without sacrificing taste!

How I choose what recipes to meal prep:

  • -They can be portioned into individual containers
  • -Recipes that will keep 4-5 days
  • -Easy to freeze!
  • -Include real ingredients and packed with nutrition to fuel my morning!

Trail Mix for the Sole’s Breakfast Equation: Use wholesome ingredients, incorporate healthy fats, and plenty of protein!

15-20 grams of protein: Protein is key to helping me stay full and helps my muscles recover faster.

Go-To Protein sources–>Greek yogurt, plant-based protein powder, hemp seeds, nut butters, nuts/seeds, eggs, ricotta cheese.

40-50 grams carbohydrates: I focus more on complex carbohydrates (think oatmeal, steel cut oats, whole wheat bread, and quinoa) and fresh/frozen fruit. I’m more of a “sweet” breakfast person vs savory. On the weekends I may swap out my fruit for some veggies!

1-2 Tablespoon of healthy fats: Dietary fats are so important for giving our body’s energy and support for cell growth. They also protect our organs and keep our bodies warm! Fats also help us absorb certain nutrients. I encourage my clients to focus on incorporating more monounsaturated/polyunsaturated fats in their meals.

Examples: Flaxseed, chia seeds, nut butters, avocado, pumpkin/sunflower seeds

Mix-In’s: Granola, unsweetened coconut flakes, cacao nibs, trail mix, mulberries, dark chocolate and dried fruit.

My Top 4 Recipes

Cauli-proats–> This recipe is perfect for making the night before or even a couple days before! If you’re wanting oatmeal for breakfast, but not wanting all of the carbohydrates; give this recipe a try! I add protein powder to help keep me full throughout my morning. You can eat this cold or hot–I love both! Plus, what a great way to sneak in some veggies and extra fiber in the morning.

cauli oats

Ingredients:

  • 1 cup riced cauliflower
  • 2 Tbsp old fashioned oats
  • 1 tsp cinnamon
  • 1 Tbsp flaxseed
  • 2 scoops vanilla protein powder
  • 1 Tbsp nut butter
  • 1/2 cup almond milk

Toppings: fresh fruit, granola, or unsweetened coconut flakes

Berry Smoothie –> I love smoothies for breakfast pretty much any time of the year. When I have time on the weekends; I love pouring my smoothie into a bowl and adding all of my favorite toppings. During the week though, a mason jar is my best friend. I like to make my smoothies the night before, but what some of my clients will do is pre-portion your smoothie ingredients into Ziploc plastic bags so all you need to do is dump, add liquid and blend. It’s as easy as that! Smoothies are a great vehicle to start your day with some fruit AND vegetables, healthy fats and a super delicious combination.

smoothie on the go

Ingredients:

  • 1 banana
  • 3/4 cup frozen mixed berries
  • 1/3 cup frozen cauliflower (or you can add spinach/kale)
  • 1 Tbsp flaxseed
  • 1 Tbsp almond butter
  • 1/2 cup almond milk
  • 1 tsp turmeric
  • 2 scoops vanilla protein powder

Blend and top with granola or more nut butter in the morning!

Sweet Potato Breakfast Bowl–> Sweet potatoes are something that you will almost always find in my pantry. I like how versatile they are and they taste great sweet or savory. Not to mention they pack a great amount of vitamin A and fiber (from the skin). I will roast 3-4 medium-sized sweet potatoes over the weekend and then I will simply reheat and top in the morning before heading out the door!

sweet potato bowl

Ingredients:

  • 1 medium sweet potato, roasted and then mashed (I roast my potatoes at 375 F for 40-45 minutes wrapped in foil with some olive oil or ghee)
  • 1/2 an apple or 1 banana, sliced
  • 4 ounces of Greek yogurt or ricotta cheese
  • 1 Tbsp hemp seeds
  • 1 Tbsp peanut butter

Place the warm sweet potato in a container and then add all of your toppings and enjoy! I love adding granola and coconut flakes to mine, too!

Steel-cut Overnight Oats –> Talk about the fastest meal prep recipe! Not to mention this will make enough for 6-8 servings! I’ve been reheating this or just eating it cold like overnight oats. Both are super delicious. I love the texture of steel-cut oats and this recipes gives such a creamy and chewy texture. Oats are high in fiber, good source of protein, are fortified with B vitamins, and provide you with complex carbohydrates to prevent that 10am blood sugar crash. I also like how you can add basically whatever you want to the oats so you never get sick of this bowl!

steel cut oats

Ingredients:

  • 1 cup steel cut oats
  • 2 cups almond milk
  • 2 cups water
  • pinch of salt
  • Optional: protein powder, caramelized banana, nut butter

Directions: Add all ingredients in a large pot and bring to a boil. Once boiling, cook for 2 minutes and then remove from heat, cover and let sit overnight. In the morning you just need to heat and eat!

 

If you find these breakfast tips and recipes helpful; I would love to work with you on taking your meals and recipes to the next level! Visit my “Work With Me Page” for more information!

 

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