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Breakfast Meal Prep: 2 Favorites

Our staff, have some of the busiest schedules (as I am sure you do to!) and with back to back clients most mornings, I have seen this lead to foregoing proper nutrition especially in the morning. During a busy week with work, family and other commitments you want to make breakfast EASY so it is almost impossible to miss.

The best thing to help combat this is to utilize your weekends to get organized and do a bit of meal prep. Mighty Meals are a wonderful way to cut down on your meal prep time for lunch and dinner but I also wanted to give you some of my favorite meal prep breakfast options. 

I recommend starting the day with a big hit of protein, 25-30g is a great target, which can be challenging given that there are only so many breakfast protein options. Quiche is my personal go to since it is easy to assemble and you can bake it while doing other things. I also really enjoy overnight oatmeal since it is an easy grab ‘n go option and more appropriate for Spring and the warmer weather months.

Both meals contain protein and fiber and this combination can help keep your blood glucose levels stable throughout the morning which reduces hunger and cravings as the day progresses. I hope you find these meals not only delicious but also helpful in order to start your morning off with more energy and maintain your focus and motivation throughout the day!

Jessica’s Spring Blueberry Overnight Oatmeal

Ingredients:

  • ½ cup of rolled or quick cook oats
  • ¼ cup of plain 2% Greek yogurt
  • ½ cup of unsweetened almond milk or regular milk
  • 1-2 teaspoons of pure maple syrup 
  • 1 Tablespoon of chia seeds
  • ¼ cup of fresh blueberries (you can also use frozen wild Maine blueberries)
  • 1 Tablespoon of natural peanut butter
  • PInch of sea salt (optional) 

Directions:

  • Combine the first five ingredients in either a mason jar or medium sized Tupperware and stir well to fully combine
  • Top with fresh or frozen blueberries along with the drizzle of peanut butter and a pinch of pink sea salt
  • Store in an airtight container in the refrigerator for up to five days!

Jessica’s High Protein, Crustless Quiche

Ingredients:

  • 1 Tablespoon of butter
  • 16oz of frozen chopped broccoli
  • ¾ cup of grated carrots (strain out any liquid if you grate the carrots fresh)
  • 6 large eggs
  • ½ cup of liquid egg whites
  • ½ cup of 2% plain Greek yogurt
  • 1 teaspoon of salt + ¼ teaspoon of pepper + 1 teaspoon of garlic powder
  • ¼ cup of chopped scallions
  • 1 cup of 2% shredded cheddar cheese

Instructions:

  • Preheat the oven to 400 degrees and generously butter 9-in glass or ceramic pie dish
  • Place the broccoli in a large microwave safe bowl. Add ¼ cup of water, cover and microwave on high for 6 minutes (stirring halfway through). Drain well!
  • In a large bowl, whisk together the eggs, egg whites, Greek yogurt, salt, pepper and garlic powder. Stir in broccoli, scallions and shredded cheese.
  • Pour the egg mixtures into the prepared pie pan and bake until golden brown which is about 30 minutes.
  • Let stand for about 15 minutes and then cut into 8 slices. Serve immediately or let cool completely and store in an airtight container for up to 5 days

-In Health & Happiness – Jessica Murgueytio, Registered Dietitian, Rehab 2 Perform

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