Healthy Meal Prep: 5 Breakfasts to Prep the Night Before

If your busy mornings keep you from enjoying a nutritious breakfast, meal prepping is the perfect solution for you. You can prepare your breakfast the night before or even earlier.

These recipes can be refrigerated and serve as a complete, nutritious and ready-to-eat breakfast.

Plus, remember that in the Fitia app, you can find these and thousands more recipes with full nutritional information.

You can easily customize the ingredients, and the nutritional info will instantly update. You can even add the recipes to your meal plan and see how they fit into your daily nutrient goals. Download Fitia for free here.

Now, let's dive into these 5 recipes that will save your mornings!

1. Overnight Fig and Banana Oats

Overnight oats are one of the best meal prep options because they are:

• Easy to prepare
• Perfect for making multiple servings at once
• Customizable with different toppings to change up the flavor based on what you have on hand.

❄️ How to store them: This recipe can be stored in the fridge for up to 5 days, but for the best texture, enjoy it within the first 2-3 days. Serve cold.

🔥 Nutritional information per 1 serving (10.5 oz or 298 g).

• Calories: 331 kcal
• Protein: 9 g
• Carbohydrates: 57 g
• Fat: 9 g

🍴 Ingredients for 1 serving (10.5 oz)

To prepare more servings just multiply the quantity of the ingredients.

• Oats - 4 tablespoons  (1.4 oz or 40 g)
• Chia - 1 tablespoon (0.4 oz or 10 g) - you could also use flaxseeds or flaxseeds
• Almond Milk - 1/2 cup (4.2 oz or 120 g) - we recommend you opt for a low-fat milk.
• Figs - 1 medium (1.8 oz or 50 g)
• Banana - 1/4 medium unit (1.1 oz or 33 g)
• Sunflower Seeds - 1 teaspoon (0.1 oz or 3 g)
• Stevia - 2 packet (0.07 oz or 2 g)

👉 You might be interested in: 5 High-Protein Oatmeal Bowls for a Quick Breakfast

👨‍🍳 Instructions

1. In a glass container, add the oats and chia seeds, stevia and mix.
2. Pour in the almond milk andif you have vanilla extract, cinnamon, or a non-caloric sweetener of your choice (stevia, xylitol, monk fruit, etc.) addi it a mix it.
3. Now, depending on your preference and morning schedule, you have two options:
   1. Add the chopped fruit now. If you do, the fruit will absorb moisture and become softer, but it will also infuse your oats with more flavor.
   2. Skip the fruit for now and add it the morning you plan to eat your oats.
4. Refrigerate your mixture until you're ready to enjoy.
5. Before eating, add the sunflower seeds, and you're all set!

📲 Open the recipe in Fitia here.

2. Beef and Cheese Burrito

Wondering if you can meal prep burritos? Absolutely! The key is to freeze them if you’re prepping for several days. We’ve included some extra tips in the instructions below.

❄️ Storage Tips: Store in the fridge for up to 1 day wrapped in foil. For longer storage, freeze in airtight containers or resealable bags. To eat, simply microwave for about 2 minutes.

🔥 Nutritional information per 1 serving (6.8 oz or 193 g).

• Calories: 413 kcal
• Protein: 24 g
• Carbohydrates: 23 g
• Fat: 25 g

🍴 Ingredients for 1 burrito (6.8 oz)

To make more servings, just multiply the ingredient quantities.

• Tortillas - 1 count (1.4 oz or 40 g) - We used white wheat tortillas, but you could use whole wheat tortillas to add more fiber or corn tortillas.
• Ground Beef - 2.8 oz or 80 g - If you want to reduce the amount of fat in the recipe, opt for a reduced-fat ground beef or have a lean cut of beef such as tenderloin ground.
• Garlic - 1/2 clove (0.05 oz or 2 g)
• Red pepper - 1/4 count (1.1 oz or 30 g)
• Green pepper - 1/4 count (1.1 oz or 30 g)
• Mozzarella Cheese - 1 slice (0.9 oz or 25 g) - You can opt for the low-fat version to reduce the calories and fat in the recipe.
• Oil - 1/2 tablespoon (0.2 oz or 5 g) - we recommend using extra virgin olive oil.

👨‍🍳 Instructions

1. While the oil heats in a pan, finely chop the garlic and slice the peppers into thin strips.
2. Once the oil is hot, add the ground beef and garlic.
3. Cook, stirring, until the beef turns brown, about 10-12 minutes.
4. Season with salt and pepper before removing from heat.
5. Now it’s time to assemble the burritos. For optimal meal prep, let the filling cool down a bit so it doesn’t make the tortilla soggy.
6. Lay the filling on one half of the tortilla, leaving space at the edges to wrap it. Add the peppers and shredded cheese on top. To preserve them well, it’s important to close the burrito properly. Fold the sides in first, then the bottom, and roll it up.

📲Open the recipe on Fitia here.

👉 You might be interested in: 5 Healthy Cheeses and How to Choose the Best for You.

3. Pineapple Oatmeal Protein Pancakes

Pancakes are also a fantastic option to prep ahead for your breakfast.

❄️ How to store them: Keep them in an airtight container in the fridge for 4-5 days. For freezing, place plastic wrap between each pancake so you can defrost them individually. You can store them in the freezer for up to 2-3 months.

🔥 Nutritional information per 1 serving (10.6 oz or 300 g).

• Calories: 314 kcal
• Protein: 21 g
• Carbohydrates: 39 g
• Fat: 8 g

🍴 Ingredients for 1 serving (10.6 oz)

To prepare more servings just multiply the quantity of the ingredients.

• Oats - 4 tablespoons (1.4 oz or 40 g)
• Whole Egg - 1 count (1.9 oz or 55 g)
• Egg whites - 2 count (2.8 oz or 80 g)
• Pineapple - 1/2 cup (3 oz or 85 g)

👨‍🍳 Preparation

1. In a blender, add the whole egg, egg whites, and oats (according to the quantities). Blend until smooth.
2. Cut the pineapple into small slices.
3. Preheat a pan and spoon the mixture onto the pan, creating one or more pancakes. Top each pancake with the chopped pineapple.
4. Cook on medium heat for 2-3 minutes.
5. Once you see bubbles forming on top, flip the pancake and cook for another 2-3 minutes.
6. Store as instructed above.

📲Open the recipe on Fitia here.

👉 You might also like: Healthy Pancakes - 5 Easy High-Protein Recipes

4. Egg Muffin

These egg muffins are incredibly easy to make, especially if you're prepping for multiple days.

The ideal portion for you will depend on your nutritional needs. Typically, a portion might be between 2 and 4 muffins. We’ve provided the nutritional information for 1 muffin so you can calculate how much you'll consume based on your chosen portion.

Remember, in the Fitia app, you can calculate your nutritional requirements based on your goals and tailor these recipes to fit your daily needs.

❄️ How to store them: Keep them in an airtight container in the fridge for up to 3-4 days.

🔥 Nutritional information per 1 muffin (3.5 oz or 99 g)

• Calories: 91 kcal
• Protein: 8 g
• Carbohydrates: 3 g
• Fat: 5 g

🍴 Ingredients for 12 muffins (42 oz )

• Whole egg - 12 pieces (23.3 oz or 660 g)
• Milk - 1/4 cup (2.1 oz or 60 g) - we recommend you opt for a low-fat milk
• Spinach - 8 cups (8.5 oz or 240 g)
• Tomato - 1 count (4.6 oz or 130 g)
• Onion - 2/3 unit (3.5 oz or 101 g)

👨‍🍳 Instructions

1. Preheat the oven to 180ºC (350ºF).
2. Spray a muffin tin with cooking spray or line with parchment paper.
3. In a bowl, beat the eggs with milk and add pepper to taste.
4. Mix in the spinach, tomatoes, and onion.
5. Pour the mixture into the muffin tin and bake for 20-25 minutes, or until the eggs are fully cooked.
6. Remove the muffins from the oven and let them cool for 5 minutes.
7. Store them in an airtight container in the fridge for up to 3-4 days.
8. To reheat, use the oven or microwave for about 1 minute.
9. You can serve them with salsa or avocado.

📲Open the recipe in Fitia here

👉 You might be interested in: 6 Quick and Easy Egg Recipes

5. Grated Potato and Ham Fritters

These potato patties are perfect for making in large batches and storing for a quick grab-and-go breakfast.

❄️ How to store them: Store in an airtight container in the fridge for up to 4-5 days. If you want to freeze them, place plastic wrap between each patty so you can thaw them individually. You can store them in the freezer for up to 2-3 months.

🔥 Nutritional information for 4 pancakes (12.3 oz)

• Calories: 440 kcal
• Protein: 30 g
• Carbohydrates: 37 g
• Fat: 19 g

🍴 Ingredients for 4 pancakes.

• Potato - 1 medium unit (6.3 oz or 180 g)
• Ham - 2 slices (2.1 oz or 60 g) - we recommend you to opt for a turkey breast ham
• Whole egg - 2 counts (3.9 oz or 110 g)
• Oil - 1/2 tablespoon (0.2 oz or 5 g) - we recommend using extra virgin olive oil
• Ground garlic - 1/2 clove  (0.05 oz or 1 g)

👨‍🍳 Instructions

1. Wash, peel and grate the potato. Use the large holes side of the grater.
2. Squeeze out the excess liquid using a clean towel.
3. Chop the ham into small pieces.
4. In a bowl, combine the eggs, ground garlic, ham, and grated potato. Season with salt and pepper, and mix well. Optional: Add chopped parsley or oregano for extra flavor.
5. Heat a pan over high heat. Once hot, add the oil and spread it evenly.
6. Using a spoon, scoop the mixture into the pan and flatten it into patties.
7. Cook for about 2 minutes on each side until golden brown.
8. Store them as instructed above, and they’re ready!

📲Open the recipe in Fitia here.