Meal Prep: breakfast

By Meredith |

“Breakfast is the most important meal of the day.” You hear echoing in your brain as you leave your house without having eaten…again. It’s true, there are all kinds of benefits to eating breakfast — sharper mental focus, well-regulated metabolism, even lower cholesterol. But, the morning is — well — the morning; filled with the groggy fog of sleep fading away. Maybe you are a bit sharper in those early, crisp hours, I know some people are, but I am among the tribe of people who end up standing blankly staring into my fridge unable to make a meal out of simple ingredients.

Mornings, clearly, are not my shining part of the day. Eliminating steps in those early hours is crucial for my success. I have a couple of go to breakfast preps that I have come to love and pack with good things to fuel my day.

I like to use 8oz mason jars, mainly because I also enjoy the way they look lined up in our fridge. Any sealed Tupperware would work just as well, although not as chicly.

Breakfast Parfait  

This tiny jar is packed with energy to kick-start your day and it’s all about the layering.

From bottom to top:

  • Two heaping tablespoons of plain rolled oats
  • Handful of blueberries
  • Heaping tablespoon of plain, greek yogurt
  • Sprinkle of chia seeds/ Flax seeds
  • Small dash of honey or agave nectar
  • Fill it up with milk (cow’s, almond, soy… whatever you normally use)
  • Seal it up and keep refrigerated

You literally just open and eat — preferably with a spoon — this yummy start! You can get really creative with your combinations, and in the middle of winter you can eliminate the yogurt and have prepped hot oats, just microwave for about 1 minute… use a glove to remove or let it stand for another minute, I learned that lesson the hard way. 


There really is not a better way to start your day than filling up on protein, a little early prep makes morning omelettes a quick and easy option.

  • Crack two eggs
  • Handful of diced bell peppers
  • Good size pinch of shredded cheese
  • Hint of pepper
  • Seal it up, shake well and refrigerate

In the morning heat a small pan, use a dash of olive oil and cook (takes about 2 minutes). If you’re feeling fancy add a little sour cream (plain greek yogurt is an excellent healthy swap here) and some salsa.


This actually takes zero prep besides making sure there is bread in the house. You can’t get much more basic than toast with peanut butter, but sometimes things are a staple because they are so good. A dose of whole grain and protein is a splendid early meal to get you going. If you are feeling bold, my all time favorite breakfast toast is:

  • 1 slice grain toast
  • Good layer of peanut butter
  • Half a banana sliced and spread on top of the peanut butter
  • A drizzle of honey
  • Sprinkle of cinnamon

I still love this combo, but in college, it was my go to. Why? It is a cheap and easy was to make sure you are getting some dietary staples consumed.

I recommend pairing any of these with an 8oz glass of water first thing and then a strong cup of black coffee. You, my friend, are ready to go get your day!

What are some of your breakfast favorites?