Planning Your Meals
Let’s get to what makes meal prep tick: planning your meals. Knowing how to line up your weekly menu and making the most of what’s already in your pantry and freezer can take a load off your shoulders.
Organizing Your Weekly Meal Plan
The golden rule of meal prep starts with taming that weekly calendar. Check out the week ahead to mark work meals, dinner dates, or those elusive social plans. Keep some meal slots open for when you feel like being spontaneous. Personally, I plan meals from Monday through Friday, leaving the weekend to do whatever tickles my tastebuds.
To help with this, I like using a meal planning app or even the ol’ faithful— a paper calendar. Here’s a simple sketch of how I set up my week:
| Day | Meals Planned | Notes |
|---|---|---|
| Monday | Lunch, Dinner | Workday, something quick to whip up |
| Tuesday | Lunch, Dinner | Workday, dinner date night—fancy stuff |
| Wednesday | Lunch, Dinner | Workday, post-gym no-fuss meal |
| Thursday | Lunch, Dinner | Workday, meal that screams leftovers |
| Friday | Lunch, Dinner | Workday, easy meal before unwinding |
Meal planning is about picking food you’re actually excited to eat. Dull dishes are a fast track to quitting your food schedule, so I always opt for recipes that get my stomach growling. Plus, chatting about meal choices with your dining partners is always a win so everyone’s psyched about what’s on the table.
Utilizing Pantry and Freezer Items
Being smart with your cash and cutting down on food waste starts with using what’s right under your nose. Before I hit the planning mode, I sift through my pantry and freezer. Featuring at least three treasures from these stashes in my meals saves cash and clears out stuff that would otherwise collect dust.
Here’s how I make that magic happen:
- Pantry Check: Beans, rice, pasta, canned veggies, and dried-out spices that could use some love.
- Freezer Check: Frozen veggies, meats, pre-prepped pastas, and even leftovers from that wild recipe experiment.
Basing meals around these items builds a meal’s core, leaving just the fresh extras to grab.
Say I find canned beans and rice in my pantry—that’s a couple of bean and rice bowls sorted for lunch. Or if I stumble upon frozen veggies and chicken in the freezer, a stir-fry jumps onto the dinner roster.
| Pantry Items | Possible Meals |
|---|---|
| Canned Beans | Bean and Rice Bowls, Chilis, Salads |
| Rice | Stir-Fry, Fried Rice, Rice Bowls |
| Pasta | Spaghetti, Pasta Salads, Macaroni and Cheese |
Using pantry and freezer wonders not only makes meal planning smoother but mixes up the menu. For more quick meal prep ideas for time-strapped folks, swing by other parts of our site.
When you nail down your weekly meal plan and get savvy with pantry and freezer picks, meal planning turns into something easy and fun. This is just step one; with solid planning, you churn out tasty meals without breaking a sweat. Uncover more snappy meal prep ideas for the health-minded or take a peek elsewhere for more meal-planning hacks.
Beginner Meal Prep Ideas
Starting out with meal prep can feel like trying to ride a bike—tricky at first but rewarding once you catch on. Here’s a helping hand with some meal prep tips even novices can master. Let’s stoke the stove with some starter-friendly ideas for meal planners.
Batch Cooking for the Week
Batch cooking is all about whipping up a mountain of food to cover you for days. Perfect for the always-busy crowd of workers, moms and dads, or anyone looking to make life a smidge easier. Here are some dead-simple starters:
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Stews and Chilis: These are comfort food champions, both tasty and a cinch to cook in big ole cauldrons. They chill in the fridge a few days or hang out in the freezer for longer.
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Pasta Dishes: Think spaghetti with that hearty Bolognese or a stacked vegetarian lasagna whipped up in bulk and ready for the eating.
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Chicken Teriyaki Stir-Fry: Bursting with flavor, this dish is a protein powerhouse. Whip up a batch, pack in containers, and you’ve got instant meals.
| Batch Cooking Ideas | Storage Duration |
|---|---|
| Stews and Chilis | 3-4 days (fridge), 3 months (freezer) |
| Pasta Dishes | 3-4 days (fridge) |
| Chicken Teriyaki Stir-Fry | 3-4 days (fridge) |
Quick Weeknight Meal Suggestions
Not into the bulk batch way? No worries, fast meals that’ll be on the plate in 30 minutes or less are your jam. Here’s a quick list:
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Turkey Taco Bowls: They’re zippy to toss together, giving you proteins, carbs, and veggies all in one bowl. Toss on some avocado, salsa, and cheese for flair.
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Slow Cooker Shredded Chicken Tacos: Do the prep before you head out and let the cooker be your personal chef. By dinner, you’ll have tender, spiced chicken ready to slide into a taco shell.
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Breakfast Burritos: Make a stack, freeze, and heat when you need to dash out the door in the morning. Breakfast managed!
| Quick Weeknight Meal Ideas | Preparation Time |
|---|---|
| Turkey Taco Bowls | 20-30 minutes |
| Slow Cooker Shredded Chicken Tacos | 10 minutes + slow cooking time |
| Breakfast Burritos | 30 minutes (prep and assemble) |
These meal prep suggestions are a good kickoff for anyone dipping their toes into planning meals ahead. Mix these into your weekly routine to turn meal prep into a habit that’s as easy as Sunday morning. For more tips, peek at our sections on easy meal prep ideas for busy professionals, easy meal prep ideas for fitness fans and athletes, and easy meal prep ideas for parents and families.
Choosing Meal Recipes
Getting your meals sorted is vital if you’re a busy bee juggling schedules. The trick’s in picking recipes you and your family will munch happily and can whip up without much fuss.
Selecting Enjoyable Meals
No one wants to stare down a plate of unappetizing food. Consider these points when planning meals that’ll earn all-around smiles:
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Personal Preferences: What tickles your taste buds? Got a soft spot for Italian? Or maybe you’re more of an Asian flavors fan? Jot down the meals that make you and your family swoon and slip them into your plan.
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Dietary Restrictions: On a special diet, like paleo, veggie, or gluten-free? Make sure your meal picks match up with your dietary needs. Peek at our easy meal prep ideas for people on specific diets for some inspiration.
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Seasonal Ingredients: Opt for recipes using what’s in season. It’s not only tastier and fresher, but it’s often cheaper too. Mother Nature knows best!
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Family Input: Cooking for more than just you? Let the family chip in their two cents on what they’d like to chow down on this week. Teamwork makes meal times a joy.
Practicality of Meal Preparation
Okay, so taste is king, but your chosen recipes also need to be sane to prep. Here’s how to keep it simple:
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Complexity: Skip those recipes that read like a novel with ingredients from another planet. Go for simple, direct recipes that don’t require a kitchen wizard. Find some easy-peasy ideas with our easy meal prep ideas for busy professionals.
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Time: Got an hour or just 20 minutes? Use that time wisely. Grab recipes you can batch-cook or whip up in a jiffy to suit your busy days.
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Ingredients: Nobody likes running to the store five times a week. Look around your kitchen first, and plan recipes that make use of what’s already lying around (Workweek Lunch). For more budget-friendly ideas, check out easy meal prep ideas for budget-conscious individuals.
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Storage: How long will your feast last in the fridge? Soups, stews, pasta—some foods get even better after a night’s nap in the fridge. Make sure you’ve got enough Tupperware to keep everything fresh and delicious.
Keeping these pointers in check, you can have a list of meals that are both delightful and doable. This serves to make your meal prep a breeze, easing you into a week of delicious, low-stress dining. But don’t stop here—find more nifty ideas in our other articles like easy meal prep ideas for fitness enthusiasts and athletes and easy meal prep ideas for health-conscious individuals.
Executing Your Meal Plan
Using Meal Planning Tools
Alright, so meal planning for me is like piecing together a puzzle that involves delicious recipes and my ever-so-busy schedule. To keep my sanity, I tap into a few trusty tools that’ll help me mix things up without missing a beat. Here’s how I keep it together:
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Digital Meal Planners: Apps like Mealime or Paprika are my go-tos. They let me stash recipes, whip up meal plans, and even create grocery lists. With everything right at my fingertips, I’ve got this week’s eats all mapped out in no time.
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Meal Planning Printables: Sometimes, a good ol’ piece of paper on the fridge does wonders. I can jot down meals and glance at them whenever I raid the fridge. Old-school, but effective!
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Spreadsheet Templates: Call me a nerd, but I dig a good spreadsheet. I custom-make mine to lay out meals for breakfast, lunch, dinner, and yep, snacks. One look and I know the plan for the whole shebang.
The sweet part? This plan’s got wiggle room. I’m not tied down to any meal; it’s more of a gentle nudge to eat something other than takeout for dinner yet again!
Creating a Flexible Grocery List
Ah, the grocery list. The holy grail of meal prep success. Here’s my secret recipe to not overspend or stress:
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Assess Pantry and Fridge Inventory: First things first, I peek into my pantry and fridge. It’s like a treasure hunt, making sure I don’t snag things I’ve already got lurking back there—goodbye wasted cash!
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List Essentials by Categories:
- Proteins: Chicken, fish, beans, or tofu—I usually aim for around 4-6 ounces of meat per person, or a scoop of beans if we’re going plant-based.
- Starches: Quinoa, spuds, maybe some rice. About a 1/4 to 1/2 cup per meal keeps the carb cravings in check.
- Veggies: Always have some prepped greens or roasted veggies, and maybe a salad here or there to keep it colorful and fresh.
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Plan by Recipe Needs: I comb through the week’s recipes, jotting down any must-haves. Breaking it down keeps me from ending up with 10 pounds of potatoes and not a green thing in sight.
Here’s a peek at what I might scribble down:
| Category | Item | Quantity |
|---|---|---|
| Proteins | Chicken Breast | 4 6-ounce pieces |
| Black Beans | 2 cups dried | |
| Starches | Brown Rice | 2 cups |
| Sweet Potatoes | 3 large | |
| Vegetables | Bell Peppers | 3 |
| Spinach | 2 bags | |
| Dressings | Olive Oil | 1 bottle |
| Balsamic Vinegar | 1 bottle |
To keep meal prep a breeze, I make sure to cover all my bases with proteins, carbs, and veggies, all while leaving space to keep things interesting. Staying organized with these tools and a flexible shopping list makes my meal prep less of a chore and more of a hobby I actually enjoy.
So whether I’m hustling through work or trying to be a bit more eco-friendly, I’ve got it all under control with some planning magic!
Budget-Friendly Meal Prep Ideas
Pinching pennies at meal time doesn’t mean your taste buds have to suffer. I’ve rounded up some nifty ideas to fill your plate with tasty grub that won’t empty your wallet.
Thrifty Meal Prep Recipes
Here’s a tasty selection of affordable recipes that’ll have your mouth watering and your wallet breathing a sigh of relief. With over 80 wallet-friendly options, you can feast like a king without breaking the bank (Source: Budget Bytes).
| Recipe | Ingredients | Estimated Cost per Serving |
|---|---|---|
| Grilled Veggies | Seasonal veggies, olive oil, salt, pepper | $1.50 |
| Pancake Tray | Pancake mix, milk, eggs, fruit toppings | $0.75 |
| Taco Salad | Beef, lettuce, beans, salsa, cheese | $2.00 |
| Chicken Stir Fry | Chicken, veggies, soy sauce, rice | $2.50 |
| Egg Muffins | Eggs, spinach, cheese, peppers | $1.00 |
| Air Fryer Chicken | Chicken breast, spices | $2.00 |
| Southwest Lentil Rice | Lentils, rice, corn, salsa, spices | $1.00 |
| Tray Sausage Dinner | Chicken sausage, veggies, olive oil | $2.50 |
| Stuffed Peppers | Peppers, turkey, rice, tomato sauce | $2.00 |
| Med Turkey Bowls | Turkey, quinoa, cucumbers, tomatoes, tzatziki | $3.00 |
| Turkey Roll-ups | Turkey, cream cheese, tortillas, spinach | $1.50 |
| Ranch Chicken | Chicken, ranch seasoning, greens | $2.50 |
Tips for Thrifty Meal Prep
- Stock Up: Grab grains, pasta, and canned goods in bulk to save cash.
- Go Fresh: Seasonal fruits and veggies are kinder to your budget and offer better flavor.
- Frozen is Your Friend: Having frozen veggies around can be a lifesaver when you need something healthy fast.
Check out more tips for different lifestyles:
Variety beyond Basic Ingredients
Spice up your meal prep to avoid the boredom blues—and keep your diet packed with goodies your body needs. Here’re some ways to switch it up:
Creative Budget-Friendly Meals
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Southwest Rice Skillet: Hearty and bursting with taste, it’s a combo of lentils, rice, and corn doused in salsa and sprinkled with spices.
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Tray Sausage Meal: Chicken sausage joined by roasted veggies. It’s simple yet oh-so-tasty!
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Stuffed Peppers: Colorful and filling with turkey, rice, and tomato goodness.
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Med Turkey Bowl: Quinoa mingles with turkey and fresh veggies, with a cheerful splash of tzatziki.
Mixing up ingredients and trying out new recipes keeps meal prep fun and light on the pocket. For more ideas fitting specific needs, take a look here:
Spending a bit of time preparing meals means you’ve got tasty, affordable eats ready all week. Happy cooking!
Meal Prep Snacks
Everyone needs a little snack action to keep the energy levels up, especially those of us hustling through busy days, hitting the gym, or just trying to eat smart. Let me hit you up with some snack ideas that’ll make your meal prep game strong.
Energy-Boosting Snack Strategies
Keeping snacks handy can be a lifesaver and keep you from feeling like a zombie. Here’s how you can keep those energy boosters on deck:
- Whole Foods: Think veggies, fruits, nuts, and seeds. They’re like nature’s candy, full of nutrients and ready to munch on—perfect when you’ve got zero prep time (Workweek Lunch).
- Pantry and Packaged Foods: Protein bars are heroes here. They’re like snack ninjas; just grab one and go. They’re great if you’re dashing out the door (Workweek Lunch).
- Leftovers: Don’t sleep on leftovers! Turn yesterday’s dinner into today’s snack with soups or salads. Less cooking, less cash spent, plus it’s planet-friendly (Workweek Lunch).
- Sandwiches: Super fast and flexible. Throw in whatever grillables you’ve got, add some greens or avo, and you’re set. They keep snack time exciting (Workweek Lunch).
Mixing these gadgets into your snack setup makes staying energized easy-peasy.
Healthy Snack Options
Here you’ll find snack options to keep you fueled and ready to tackle your day:
| Snack Type | Examples | Benefits |
|---|---|---|
| Whole Foods | Munch on carrot sticks, apple slices, almonds, chia seeds | Jam-packed with nutrients, needs no prep |
| Pantry Items | Keep it simple with protein bars or nut butter packets | Handy and long-lasting |
| Leftovers | Look to veggie soup, quinoa salad, or chicken stir-fry | Wallet-friendly, cuts down food waste |
| Sandwiches | How about turkey and avocado, or hummus and veggies? | Endless possibilities for flavor |
On the lookout for more snack wisdom? Check out these links:
- Easy meal prep ideas for busy professionals
- Easy meal prep ideas for fitness enthusiasts and athletes
- Easy meal prep ideas for parents and families
With these snack hacks and ideas, you’ll be covered no matter where you are—at work, pumping iron, or on the fly. Mix it up to keep your snack game fresh and balanced. Trust me, a little variety is the secret sauce to keeping meal prep interesting.
New Budget-Friendly Recipes
Hey there! If you’re looking to whip up some mouth-watering meals without hammering your wallet, you’re in luck. I’ve got a stash of fun and simple meal ideas that won’t break the bank. Whether you’re juggling work, family time, gym sessions, or just life in general, these recipes promise delightful home-cooked flavors that’ll keep both your taste buds and budget in check.
Latest Meal Prep Ideas
Feast your eyes on these fresh meal prep tricks that’ll make your meal planning a breeze and your wallet a bit heavier:
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Grilled Vegetables: Super easy and goes with almost anything. Roast ’em up and toss ’em on the side or right in your salad.
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Sheet Pan Pancakes: Say goodbye to flipping! This twist on pancakes is your new breakfast hero, ready to feed an entire family.
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Taco Salad: Dive into this zesty bowl full of freshness, all while keeping your cash snug in your pocket.
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Chicken Stir Fry: Quick, tasty, and perfect for those weeknights when you just wanna take it easy but still eat well.
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Egg Muffins: A punch of protein that’s easy to grab on your way out. Breakfast just got hands-free and mobile.
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Air Fryer Chicken Breast: Get that crispy goodness minus the guilt. The air fryer works its magic, so you don’t have to.
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Southwest Lentils and Rice Skillet: A hearty one-pot meal that’s rich in flavor and kind to your budget.
Creative and Flavorful Options
Who said meal prep’s got to be boring? Trust me, these creative meal ideas will shake things up and keep you excited for what’s next on your plate:
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Sheet Pan Chicken Sausage Dinner: No fuss, no muss—just pure deliciousness. Throw it all on one pan and relish flavors bursting from every nook.
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Stuffed Bell Peppers: Think vibrant colors and scrumptious stuffings. A dinner that’s both nutritious and gorgeous.
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Mediterranean Turkey Bowls: A trip to the Mediterranean without leaving your kitchen. Nutritious and wholly satisfying.
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Turkey Pinwheels: Quick lunch? Check. These bites roll up turkey goodness with veggies for an easy peasy meal.
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Ranch Chicken Meal Prep: Everyone loves a bit of ranch! This dish pairs perfectly with almost any side you fancy.
To help you navigate these culinary wonders, here’s a handy chart comparing these fresh meal prep ideas:
| Recipe Name | Main Ingredients | Prep Time | Budget-Friendly Rating |
|---|---|---|---|
| Grilled Vegetables | Mixed veggies, olive oil | 20 mins | ⭐⭐⭐⭐⭐ |
| Sheet Pan Pancakes | Pancake batter, fruit toppings | 15 mins | ⭐⭐⭐⭐ |
| Taco Salad | Lettuce, ground beef, beans, cheese | 30 mins | ⭐⭐⭐⭐⭐ |
| Chicken Stir Fry | Chicken, veggies, stir-fry sauce | 25 mins | ⭐⭐⭐⭐ |
| Egg Muffins | Eggs, veggies, cheese | 15 mins | ⭐⭐⭐⭐⭐ |
| Air Fryer Chicken Breast | Chicken breast, spices | 20 mins | ⭐⭐⭐⭐ |
| Southwest Lentils and Rice Skillet | Lentils, rice, spices | 35 mins | ⭐⭐⭐⭐⭐ |
| Sheet Pan Chicken Sausage Dinner | Chicken sausage, veggies | 30 mins | ⭐⭐⭐⭐ |
| Stuffed Bell Peppers | Bell peppers, ground meat, rice | 45 mins | ⭐⭐⭐⭐⭐ |
| Mediterranean Turkey Bowls | Turkey, quinoa, veggies | 40 mins | ⭐⭐⭐⭐ |
| Turkey Pinwheels | Tortilla, turkey, veggies | 20 mins | ⭐⭐⭐⭐ |
| Ranch Chicken Meal Prep | Chicken, ranch seasoning, veggies | 30 mins | ⭐⭐⭐⭐⭐ |
Feeling inspired? There’s plenty more tasty tidbits where that came from! Check out our other sections crafted for health buffs, family folks, gym rats, and students. Whether it’s saving a buck or going green, there’s a recipe waiting just for you. Bon appétit and happy cooking!
Breakfast Meal Prep
Folks, let’s face it: breakfast is the rockstar of meals, even if our mornings are more of a mad rush. With a little meal prep magic, you can conquer those mornings like a boss without skipping out on the best meal of the day. Here’s some brain power fuel for morning meal preppers itching to cruise through the start of their day with ease.
Time-Saving Breakfast Recipes
These recipes are the sidekicks for those wild mornings when you’re barely keeping it together. Here’s a bunch to keep you zipped up:
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Overnight Oats:
- All hail the mighty overnight oats! These babies are the chameleons of breakfast, able to morph into any flavor your heart desires. Feeling like Peanut Butter Cookie Dough or Maple Pecan? Boom! You’ve got it with these tasty overnight oats (Peanut Butter Fingers).
- Mix oats, milk, some sweet stuff, toss on whatever toppings you fancy, let it chill in the fridge overnight, and gobble it up come morning.
Ingredient Quantity Rolled Oats 1 cup Milk (Dairy/Non-Dairy) 1 cup Sweeteners (Honey/Maple Syrup) 1-2 tbsp Toppings (Fruits/Nuts) As desired -
Super Seed Oatmeal:
- Loaded with chia, flax, and hemp seeds, this power-packed oatmeal has all the natural fiber and protein you need. Whether you nudge it in the microwave or dig in cold with yogurt, it’s all good.
Ingredient Quantity Rolled Oats 1 cup Chia Seeds 1 tbsp Flax Seeds 1 tbsp Hemp Seeds 1 tbsp Milk 2 cups -
Protein Pancakes:
- Whip up a stack of these pancakes with a protein punch, store them up, and they’re ready to spring back to life with a zap in the microwave or pop in the toaster for breakfast that’s got your back.
Make-Ahead Morning Meals
Gaining the edge over time in the battle against morning craziness, these meals are ready for a head start. Get prepped:
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Breakfast Burritos:
- Toss together some scrambled eggs, cheese, and veggies, then wrap ’em up. Perfect to stash in the freezer for that fast, no-sweat weekday munch (Peanut Butter Fingers).
Ingredient Quantity Scrambled Eggs 4 Tortillas 4 Shredded Cheese 1 cup Vegetables (Bell Peppers/Onions) 1 cup -
Baked Oatmeal:
- The family’s golden meal! Bake a big old pan on the weekend, slice it up, and you’re set for the week! Goes great solo or pimp it with Greek yogurt and fresh berries (Peanut Butter Fingers).
Ingredient Quantity Rolled Oats 2 cups Milk 2 cups Eggs 2 Sweeteners 1/2 cup Berries (Fresh/Frozen) 1 cup -
Breakfast Sandwiches:
- Whether eggs, cheese, or a choice of sausage or bacon on an English muffin, prepare and freeze these heroes ahead of time, so they can leap out at you in the morning (Peanut Butter Fingers).
For more breezy breakfast ideas, peek at easy meal prep ideas for busy professionals, easy meal prep ideas for parents and families, and easy meal prep ideas for students.
By slinging these quick and make-ahead breakfast ideas into your routine, you’ll swagger into the day with a meal that kicks your morning off right.
