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Meal Prep Breakfast Ideas
Updated: Jun 29
Welcome to Episode 1 of my Mini Meal Prep Series. In this series I will show how to meal prep once. but enjoy a variety of meals over the next few days.
Busy days can often lead to unhealthy eating or just grabbing something convenient such as a take away. The problem with ready meals or take aways is that they often have additives, sugars and fats and perhaps even very little nutritional value.
Meal prepping is becoming more and more popular, which I think is great. However, this can also often lead to eating the exact same meal for 4 consecutive days, which can get a bit boring..
In my series I will show you how to meal prep and how to use the ready prepped ingredients to make three or four different meals. These are great if you have a little bit of time as you might have to do a bit more additional cooking or prepping on the day to create four different meals, but this is kept to a minimum and really easy.
BREAKFASTS
I don't know about you, but I love overnight oats. They are a convenient breakfast, which not only is super easy to make, but is also very nutritious and will keep you fuller for longer.
I know sometimes one might skip breakfasts as one is too busy, which is why these are perfect to-go breakfasts.
Simply mix them in individual jars or containers, seal them and pop them in the fridge until needed.
If you prefer a warm oats, you can simply heat it up and enjoy warm.
You can find many more overnight oats or other breakfast recipes on my blog, but these are the four flavours in todays meal-prep.
ALL FOUR USE THE SAME BASE INGREDIENTS*
*per serving
40g OATS
I always use an old-fashioned rolled oats, gluten-free certified if needed.
about 1/2 cup PLANT MILK
Unsweetened plant milk or milk of choice. My personal preference is an unsweetened almond milk. Preferably one that is made with minimal ingredients and has no added oils or sugars. Oat milk and Pea milk are some of my other favourite plant-based milks to use in my overnight oats.
Adjust the amount of milk you add to the consistency you like.
1/2 mashed BANANA
This is a personally preference using mashed banana as a natural sweetener. I know some of you might not like banana, so this is completely optional. You can always replace this with grated pear or apple, unsweetened applesauce, dried fruit, date syrup, maple syrup, honey or omit completely.
I personally would not recommend using a granular sugar as they don't add much nutritional value, but this of course completely up to you.
A PINCH OF SEA SALT
Again, optional but recommended as it balances and enhances the flavours. Especially if you are adding cacao... it will taste even more chocolaty!
OPTIONAL ADDTIONAL ADD-INS
Unsweetened protein powder
Desiccated coconut
Seeds such as pumpkin or sunflower seeds
Chia, Flex or hemp seeds
Nuts of choice
Nut butters
Ground spices, such as cinnamon or nutmeg
Cacao nibs
your favourite yoghurt
FIRST TIME MAKING OVERNIGHT OATS
If you have not made overnight oats before you might think that there is too much milk in the oats.
But fear not, the oats will absorb liquid the longer it sits, so the overnight oats texture will be thicker in the morning.
Cacao powder and chia seeds also absorb liquid, so you might want to add more milk depending on the consistency you like.
LET'S START
Start by getting 4 jars or containers ready to make four single servings and get all the ingredients ready.
AND THE FLAVOURS...
CHOCOLATE ORANGE
Probably my favourite of all times. We eat it at least twice a week!
SO, TO MAKE THIS YOU WILL IN ADDITION NEED
Organic cacao powder
A small orange or 1/2 large orange
Chia seeds
THE RECIPES FOR 1 SERVING
40g rolled oats
about 1/2 cup almond milk, adjust to the consistency you like.
Juice from 1/2 small orange*
Orange segments from 1/2 small orange*
1 tbsp chia seeds
a pinch of sea salt
1 tbsp cacao powder (adjust to your liking)
1/2 mashed banana
a few blueberries or blackberries to serve
Toasted hazelnuts to serve
Additional: 1 tsp cacao nibs
INSTRUCTIONS
Mix all, except the berries and nuts, in a jar/ sealable container. Stir until well combined. Top with berries and nuts (optional) Seal and place in the fridge overnight.
*If you are using a large orange I would suggest using only half of the orange for both the juice and segments (1/4 for juice and 1/4 for segments)
Here is my blood orange & chocolate oats
CHOCOLATE BLACKBERRY
This one is on repeat during the British berry season. You can replace the blackberries with any berries of your choice.
TO MAKE THIS YOU WILL IN ADDITION NEED
Organic cacao powder
fresh or frozen blackberries
THE RECIPES FOR 1 SERVING
40g rolled oats
about 1/2 cup almond milk, adjust to the consistency you like.
a pinch of sea salt
1 tbsp cacao powder (adjust to your liking)
1/2 mashed banana
1/4 cup blackberries or berries of choice, cut larger berries in half
Toasted hazelnuts or hempseeds to serve
Additional: 1 tsp cacao nibs
INSTRUCTIONS
Mix half the berries and the rest of the ingredients in a jar/ sealable container. Stir until well combined. Top with the remaining berries and nuts (optional) Seal and place in the fridge overnight.
Here is my high-protein chocolate & blackberry protein oats
BLUEBERRY OATS
This is another favourite during the British berry season. You can replace the blueberries with berries of your choice.
TO MAKE THIS YOU WILL IN ADDITION NEED
Fresh or frozen Blueberries or berries of your choice
plain or coconut yoghurt
desiccated coconut (optional, but recommended)
vanilla extract (optional)
THE RECIPES FOR 1 SERVING
40g rolled oats
about 1/2 cup almond milk, adjust to the consistency you like.
a pinch of sea salt
1/2 mashed banana
1 heaped tbsp toasted desiccated coconut
1/3 tsp vanilla extract (optional)
1/4 cup blueberries berries of choice
1 - 2 tbsp plain, vanilla or coconut yoghurt
Additional: 1 tsp chia seeds or hemp seeds
INSTRUCTIONS
Mix half the berries and the rest of the ingredients in a jar/ sealable container. Stir until well combined. Top with a dollop of yoghurt, the remaining berries and some hemp seeds (optional) Seal and place in the fridge overnight.
Why not also try my simple Blackberry Overnight Oats or my lemon blueberry "cheesecake" oats
AND the final recipe
PISTACHIO OATS
I love nuts, and pistachios are one of my favourites. You can however substitute the pistachio butter with almond or macadamia butter.
IN ADDITION YOU WILL NEED
pistachio butter, I used a crunchy one!
plain or vanilla yoghurt
berries (optional, to serve)
THE RECIPES FOR 1 SERVING
40g rolled oats
about 1/2 cup almond milk, adjust to the consistency you like.
a pinch of sea salt
1/2 mashed banana
1/2 tbsp pistachio butter
1 - 2 tbsp plain, vanilla or coconut yoghurt
Additional: 1 tsp chia seeds or hemp seeds
INSTRUCTIONS
Mix all the ingredients in a jar/ sealable container. Stir until well combined. Top with a dollop of yoghurt, a bit more pistachio butter or chopped pistachio nuts and some berries (optional) Seal and place in the fridge overnight.
Why not also try my PB & J overnight oats
THE NEXT MORNING,
grab a jar out of the fridge and enjoy!
If you have any questions or suggestions why not leave me a message below or contact me on my contact form.
HAVE YOU MADE THIS?
If you have, I would love to see your creations on Instagram.
Make sure to leave a review below and please give it a rating.
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