Your 2022 Meal Prep Guide: Healthy Breakfasts


Healthy Avocado Toast Breakfast

The New Year is in full swing, which means that many people are jumping into their resolutions for a healthier lifestyle in 2022. For those looking to kick unhealthy eating habits while losing or maintaining weight, meal prepping is one of the best ways to achieve this goal!  Not only does meal prepping help regulate what you eat on busy days, but it can also help reduce stress and anxiety by taking the task of daily meal selection off your plate.

So, every week in January we will be sharing some fun and easy meal prep ideas that will keep you full, satisfied, and on track with your 2022 wellness resolutions all year long! And what better way to kick things off than with the most important meal of the day – breakfast!


How to Get Started With Breakfast Meal Prep

While many people will abandon their New Year’s resolutions before the end of January, you can be among those who stick to it by committing to simple weekly meal prep! There are several different ways to meal prep based on personal preferences, how many people you are prepping for, and your schedule – so be sure to create a plan that fits seamlessly into your life.


Different ways to prep include:

  • Pre-portioned meals in grab-and-go containers (be sure to consider how long your meals will last in the fridge based on the ingredients you choose, and plan ahead accordingly)
  • Full meals cooked ahead of time, stored in the fridge, and easy reheated (most cooked meals will last all week when refrigerated properly)
  • Large batch cooked meals that can be frozen in individual portions for simple grabbing, thawing, and reheating


For breakfast, we love pre-portioning healthy, protein-rich meals ahead of time and storing in containers with compartments to ensure the most important meal of the day is enjoyed no matter now busy the morning gets! Here are three breakfast meal prep combos that you can whip up quickly that will energize your morning and help keep you full through lunch time:


Make-Ahead Egg Muffins

We LOVE these simple, easy-to-make egg muffins that you can customize based on your ingredient and flavor preferences! These can be pre-baked in batches of 12 so you’ll have enough muffins to get you through the week. And if you need daily variety to stay on track, you can make multiple ingredient/flavor combos in one batch. Not only do you get the benefit of protein to help energize your day, but you also get other vitamins including vitamin A, calcium, and zinc. To enhance your meal, you can pack a couple of egg muffins in a grab-and-go container with your favorite sliced fruits, arugula drizzled lightly with olive oil, or some crunchy veggies. Get the recipe from Well Plated by Erin here.


Build-Your-Own Avocado Toast

Avocado toast is one of the most popular breakfast choices today not just because it’s delicious, but also because it hits on all of the right nutrition notes! The combination of whole grain bread, avocado loaded with healthy fats, and veggies is so tasty and filling that you’ll feel like you are indulging. And you can mix things up with different toppings to ensure you have some variety. Here’s what you need to pack your container:

  • Two slices of whole grain bread (toast ahead if you’d like)
  • ½ avocado sliced or mashed and lightly seasoned to your liking
  • Your preferred toppings such as sliced tomatoes, thin red onion slices, thin radish slices, a drizzle of olive oil, lemon juice, or hot sauce
  • To pack in some extra protein, you can also include a sliced hard-boiled egg


The Sweet Tooth Breakfast

For those who crave donuts, cereal, or other sweet treats in the morning, this make-ahead breakfast box will leave you feeling satisfied while filling you up with healthy ingredients including protein. You can pack your to-go sweet breakfast in a container with compartments, but we love making this one as a parfait in a mason jar! Here’s what you’ll need

To make this in a mason jar parfait-style, make two layers of Greek yogurt topped with fruit, then add your EVER BETTER Protein Cookie Bites to the top for the ultimate sweet topping! You can also pack these separately (just grab one of our resealable packages) to dip into the parfait.


With these simple, delicious, and nutritious breakfast meal prep ideas, you can save time while staying on track with your healthy eating goals in the New Year!  Be sure to stay tuned for next week’s meal prep installment which will be all about fast, healthy lunches that will fill you up and help avoid that midday slump.


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