These healthy balanced meal prep breakfast recipes are perfect for busy mornings! Save yourself time and stress by knowing you’ve started the day right!
As a dietitian, I strongly believe in the power of a good breakfast! Not only does it get your energy up but starting the day with a balanced, nourishing breakfast can set you up to keep blood sugars stable for the rest of the day. Not only can our blood sugars have an impact on improving energy and mood, but they also have a major influence on regulating hunger and cravings for the rest of the day!
Is Breakfast Really the Most Important Meal of the Day?
This is a tricky one! In my eyes, all meals are important; eating regularly throughout the day, including meals and snacks, is the best way to prevent getting overly hungry (again, cue the irritation and intense cravings!).
That being said – breakfast is where we literally break-the-overnight-fast.
This is our opportunity to put some fuel in the tank for the day. What we eat for breakfast can impact what we crave and how we feel the rest of the day!
To put it simply, all meals are important but breakfast likely has the most impact over how we feel and the choices we make throughout the day!
What Makes a Balanced Breakfast: Making it a Plate Method Meal
I love using the plate method for … this is the method that every recipe in The 3-2-1 Method Meal Plans follows and what I recommend to my clients.
What I love about it so much is that it provides a super simple visual guide, but allows the flexibility to tailor to your specific needs.
For a typical meal, the plate method includes:
- ½ plate of veggies
- ¼ plate protein
- ¼ plate high fiber carbohydrate
- Finish with Fat
This combo is sometimes easier to achieve for lunch and dinner. There are a ton of ways to get more veggies in at breakfast which you’ll see in the recipes linked below, but if you’re not feeling that ½ plate of veggies, here’s my recommendation on how to adapt it for breakfast!
For breakfast it may look more similar to an even split of:
- ⅓ plate veggies or fruit
- ⅓ plate protein
- ⅓ plate high fiber carbohydrate
You’re still going to get a great balance of both macronutrients (protein, fat, fiber) and micronutrients (vitamins & minerals) while keeping blood sugars stable and reaping the benefits balanced sugars provides!
I always keep these ratios in mind when creating recipes, and the beauty is you can modify any of your favorite meals to fit the plate method by adding an ingredient (think a handful of spinach to your morning eggs) or slightly adjusting the proportion (reducing the portion of oats in your morning bowl and adding Greek yogurt or a scoop of nut butter to get that protein or healthy fat in).
For 4 weeks of healthy, balanced plate method meals, check out The 3-2-1 Method Meal Plans. Regular and vegan options available.
What Are the Benefits of Meal Prepping Breakfast
Is it just me or do morning just not seem to go as planned?! Haha. Maybe it’s my wild toddler running around, but I am never upset at having extra time in the mornings. It makes such a big difference getting things off on the right foot, and meal prepping can:
- Save time (prep once, eat multiple times)
- Save money (less food waste and streamlined cooking)
- Provide nourishing (delicious!) options at the ready
- Make for a much more relaxing and stress-free morning!
Alright, let’s get into those recipes!
Cookies for breakfast? Count me in! Breakfast cookies are the perfect all-in-one grab and go breakfast and the ones shared here are packed with nourishing ingredients!
One Bowl Breakfast Power Cookies
These one bowl breakfast power cookies will be your prep ahead best friend. They are ready for you when you wake up, delicious with a warm cup of coffee or tea and if your digestion has been a bit sluggish– they’re packed with fiber and other gut-friendly ingredients to start the day light and energized!
One Bowl Carrot Cake Breakfast Cookies
These one bowl breakfast cookies are packed with nutritious ingredients like apples, carrots and oats. Great to prep ahead and freezer-friendly for quick weekday breakfasts!
Oats are such a staple breakfast ingredient! They come packed with filling fiber and essential nutrients to leave you feeling satisfied. There are endless ways to incorporate oats into your breakfast, below are some of my favourites!
Mix and Match Overnight Oats
This quick batch prep breakfast is a go to for meal prep and meal planning! In 10 minutes you can have high protein, high fiber breakfasts ready for the whole week.
Nutritious Baked Breakfast Apple Crisp
This prep ahead healthy baked breakfast apple crisp is perfect for busy mornings. As a bonus, it is packed with nourishing foods like apple, chia seeds and probiotic yogurt.
Blueberry Baked Oatmeal
This insanely delish Blueberry Baked Oatmeal is the perfect balanced breakfast to kick-start your day! It also makes a great meal prep breakfast option to save you time on busy mornings. Packed with filling fiber, protein to sustain you and most importantly a TON of flavor, this is satisfaction at it’s finest.
Baked Oatmeal Muffin Cups
A prep ahead breakfast with endless combinations. Freezer-friendly, so you might want to double up the batch!
5 Ingredient Banana Oat Pancakes
A marrying of two breakfast favorites, pancakes and oatmeal! Make a bigger batch and keep them stored in the freezer for easy pancake breakfasts.
Health Nut Toasted Coconut Almond Granola
Packed with coconut, toasted almonds and sweet banana that holds it all together. Serve this in a yogurt bowl with fresh or frozen fruit for a complete meal.
Chia seeds are a nutrition powerhouse! These nutrient-rich seeds come packed with plant based protein, healthy omega-3 fats, and are surprisingly high in calcium too!
Chia Pudding 3 Ways
These chia pudding recipes are like dessert for breakfast. Chia Pudding is a great prep ahead breakfast for busy mornings. Packed with a great source of fiber, protein and plant-based fats to leave you feeling balanced and satisfied.
Easy Lemon Coconut Chia Pudding
This four ingredient Lemon Coconut Chia Pudding is a the perfect breakfast to prep ahead – I can’t wait for you to try this flavor combo!
Smoothies are such a great way to pack in a ton of nutrition right off the bat! The smoothie combination possibilities are endless. Here are a few of my favorites!
Prep Ahead Dark Chocolate Cherry Prune Smoothie Cubes
That’s a mouthful isn’t it? haha. You will be addicted to this chocolate cherry combo! Enjoy right out of the blender or freeze into cubes for a quick prep ahead breakfast!
High Protein Prep Ahead Lemon Cheesecake Smoothie Pops
These 3 ingredient high protein smoothie pops feature cottage cheese for a major protein boost! Don’t knock it till you try it! These also make a super fun breakfast for kids and adult alike!
Eggs provide a great source of protein along with other important nutrients. Don’t skip the yolk! There’s a lot of nourishing goodness in there – not to mention, that little bit of fat goes a long ways to keep you satisfied longer after meals!
Healthy Meal Prep Breakfast Burrito
These meal prep breakfast burritos are super easy to make ahead, and freezer friendly! These were a life-saver during the newborn phase with Wylder, but parent or not, these make morning so much more enjoyable!
Cheesy Greens Muffin Tin Frittata
These mini crustless quiches are a delicious way to get your green and enjoy eggs on busy weekday mornings. Prep ahead and store in the fridge or freezer for breakfast on the go!
Muffin Tin Frittatas
I love making a batch of these high protein mini quiches for quick grab and go breakfasts throughout the week. Mix it up with any vegetables you like!
If you enjoy any of the recipes, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! xoPrint
Out of the many recipes in today’s post, these power cookies are packed with all the goods- fiber, protein, oats…and a little bit of chocolate. Good enough to eat for breakfast and satisfying enough to be dessert!
- 2 large ripe banana
- ¼ cup + 1 tbsp natural peanut butter, smooth (can replace for almond butter)
- ¼ cup maple syrup
- 2 tsp vanilla extract
- 1 ¾ cups rolled oats
- ¼ cup ground flax
- 1 tsp cinnamon
- ½ tsp salt
- ¼ (45 g) cup of dark chocolate, chips or chopped chunks
- 3/4 cup (85 g) California Prunes, chopped
- Preheat the oven to 350F.
- Line a baking sheet with parchment paper and put aside.
- In a medium sized mixing bowl, add the banana and mash with the back of a fork until a paste is formed. Add the peanut butter and vanilla and mix to combine well.
- Add the remaining ingredients and mix with a fork until well combined. If ingredients aren’t sticking together, don’t be afraid to get in there with your hands!
- Scoop into 12 evenly sized balls. Roll them together to get them to stick and then flatten them out on the baking sheet – these won’t spread so it’s ok if they’re close together.
- Bake for 13-15 minutes, depending on if you like them more soft or crispy. Remove from the oven and let them sit for 10 minutes before packing them up.