Healthy Breakfast Meal Prep

Meal Prep in the Morning?

Overhead view of couple making eggs
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If you're a smart eater, you probably prepare nutritious dinners in advance to save time after work. But what about your morning meal? You can (and should!) use healthy breakfast meal prep ideas to make your mornings more nutritious and less hectic.

If weight loss or weight maintenance is your goal, a hearty warm breakfast will help you reach your target. This 300-calorie meal is both simple and satisfying. If you prepare ingredients in advance, it takes about ten minutes to get ready in the morning. 

Healthy Breakfast Meal Prep Menu

  • Scrambled Tex-Mex Eggs
  • Nutty Steel Cut Oats
  • Sweet Green Smoothie

So what makes this meal so special? This breakfast will satisfy your sweet tooth, curb your cravings for carbs, and tame your hunger for salty, savory protein. And if you don't have time to make all three parts of the meal, make one item on the list. Each part of the meal makes a satisfying breakfast on its own.

Breakfast Meal Prep Shopping List

To prep this healthy breakfast, you'll need a few basic ingredients. You'll find everything in your neighborhood grocery store, so there's no need to go to a specialty store or high end market. Here's a list of the groceries to buy.

Healthy Breakfast Grocery Shopping List

  • Fresh eggs or liquid egg whites
  • 2 ripe tomatoes
  • 1 yellow onion
  • 1 bag spinach
  • 2-3 apples
  • 2-3 bananas
  • Cumin powder
  • Garlic powder
  • Oatmeal
  • Salsa

When you choose a salsa, look for the brand with the freshest and fewest ingredients. Some brands contain added sweeteners for flavor.  This adds calories and unnecessary sugar.

Prepare Low-Calorie Scrambled Eggs

Eggs are a great source of protein. And protein can help you to feel full and satisfied. But egg yolks are high in fat. For many people, the yolks may not be a problem. But if you eat eggs every day and if you are trying to lose weight, the fat in yolks can add up. If you're trying to cut calories, you can make low-calorie scrambled eggs with just the whites then add veggies and spices for flavor.

To make these Tex-Mex style scrambled eggs, saute 2 tablespoons of chopped onion and 2 tablespoons of chopped tomato in a non-stick pan. Then add 1/2 cup of egg whites and sprinkle cumin, garlic powder, salt and pepper on top. Scramble the eggs by stirring with a rubber spatula. Then plate the eggs and top them with a heaping spoonful of fresh salsa.

Time-saving preparation tips:  Instead of separating the yolks from whole eggs each morning, purchase liquid egg whites and use those instead.  You'll find brands like AllWhites in the refrigerator section of your grocery store.  In addition, chop a week's worth of onion and tomato in advance. Keep them in separate resealable containers in your refrigerator and scoop them out as needed when cooking.  With these time saving tips, the eggs should take 5 minutes or less to prepare. You can always prepare the dish the night before and reheat in the morning, too.

Prepare Oatmeal in Advance

Next you'll add 1/4 cup cooked oatmeal to your plate. Oatmeal is the perfect accompaniment for your spicy scrambled eggs. Whole grains oats help to keep you feeling full throughout the morning and the fiber provides heart healthy benefits.

So which oatmeal is best for weight loss? Many people enjoy the nutty smooth texture of steel cut oats. In this meal, steel cut oats (sometimes called Irish oatmeal) balance out the savory Tex-Mex eggs. But some dieters prefer the softer texture of old fashioned rolled oats. Regular rolled oats provide the same nutritional value as the steel cut variety and are easier to prepare. 

So is there any kind of oatmeal to avoid? Dieters may want to skip the flavored or pre-packaged oatmeal varieties. These generally contain added sugars and more calories.

Time-saving preparation tip: Make a big batch of oatmeal in advance. Then scoop a week's worth of 1/4 cup servings into small containers and keep them in the fridge.  In the morning, pop a single container into the microwave so this step takes less than a minute.

Blend a Quick Morning Smoothie

The last part of your healthy breakfast is a healthy green smoothie. This recipe is fresh and sweet but isn't so heavy that it will weigh you down. To prepare the smoothie, combine these ingredients in a blender:

  • 1/2 apple (chopped)
  • 1/2 banana,
  • 1 cup spinach leaves
  • 1/2 cup of water

*On days when you need an extra protein boost, add one tablespoon of vanilla protein powder.

Blend your smoothie while you're scrambling the eggs and warming the oats.

Time-saving preparation tip: Freeze bananas in advance so they are easy to grab and always available. Just take 6-8 ripe bananas, peel them and cut them in half. Lay them on a cookie tray and stick them in the freezer for about an hour.  When they are frozen throw them together in a baggie and put them back in the freezer.  They won't stick together, and since they are already frozen they help keep your smoothies cold when you prepare them.

Healthy Breakfast Meal Prep—Nutrition Facts

So what's the bottom line for this hearty, healthy breakfast?  The complete meal consisting of scrambled Tex-Mex eggs, steel cut oats and a healthy green smoothie contains less than 250 calories and less than 2 grams of fat. You'll also benefit from eating two servings of fruit, a healthy serving of dark leafy green vegetables, lean protein and healthy whole grains. 

These are the nutrition facts for your healthy breakfast:

Calories: 233,  Fat: 1.5 g, Carbohydrate 38 g, Protein 17.4 g, Fiber 9 g

The meal contains 30% protein, 65% carbohydrate and just 5% fat.

Looking for more healthy breakfast ideas?  Check this guide: How to Make a Healthy Breakfast to Lose Weight