Lorraine Kearney Nutrition 

5 Day Breakfast Meal Prep

We all know that breakfast is the most important meal of the day, but sometimes it can be hard to roll out of bed and prepare food before running out the door for work. Make your mornings run smoother with these 5 simple breakfast recipes that can be prepared up to 5 days in advance!

Monday, Wednesday, and Thursday Breakfast:

Egg Muffins with Kale, Shallot, & Mushrooms

Ingredients (6 muffins):

6 egg whites

2 whole eggs

1 tablespoon extra virgin olive oil

1 small whole wheat bread

1 cup kale, chopped

⅓ cup shallot, diced

6 mushrooms, sliced

Directions:

  1. Preheat oven to 350 degrees.

  2. Pour a dash of olive oil onto a piece of paper towel and grease a muffin tin.

  3. In a skillet or pan, heat one tablespoon of olive oil over medium heat.

  4. Add kale, shallot, and mushrooms; cook until tender (about 5 minutes).

  5. In a bowl whisk together whole eggs and egg whites. Pour egg mixture into muffin tin.

  6. With a tablespoon, add the vegetable to the muffin tin and place in oven for 15 minutes or until slightly firm. Insert a toothpick or knife into an egg muffin, if it comes out clean eggs are cooked.

  7. Serve two eggs with one a slice toast buttered with mashed avocado.

  8. Add remainder of egg muffins to a Tupperware container and refrigerate for up to four days. To reheat egg muffins, add the muffins to a microwave safe dish. Slight wet a paper towel and cover the muffins. Add a slit or vent in the paper towel to allow steam to escape. Place in microwave and set on high for 30 seconds.

Tuesday Breakfast: Overnight Pumpkin Spice

Ingredients:

⅓ cup rolled oats

1 teaspoon chia seeds

¼ teaspoon pumpkin spice

½ cup oat milk

1 tablespoon hemp seeds

½ apple diced

1 teaspoon cacao nibs

Directions:

  1. In a mason jar or storage container, add oats, chia seeds, hemp, pumpkin spice, and oat milk. Seal tight and place in refrigerator overnight.

  2. In the morning remove from refrigerator, stir the oats, top diced apple and nibs.

Wednesday & Thursday Breakfast: 2 Egg Muffins

(prepared on Monday)

Ingredients:

2 prepared egg muffins

¼ avocado, mashed

1 slice whole wheat bread

1 cup spinach

1 teaspoon sunflower seeds

1 basil leaf, torn

Directions:

  1. Put two egg muffins on a plate and cover with a slight damp paper towel. Make a slit in the paper towel to ventilate. Place in microwave and reheat for 30 seconds (time and temperature varies per microwave).

  2. Toast bread and butter with avocado. Layer with spinach and eggs and sprinkle with seeds and basil. Enjoy!

Friday Breakfast: Blueberry & Apple Smoothie Bowl

Ingredients:

1 cup 2% Greek yogurt

½ cup blueberries

½ medium apple, diced

1 teaspoon chia seeds

1 teaspoon ground flaxseed

1 teaspoon hemp seeds

½ teaspoon honey

Directions:

1. Fill bowl with yogurt, and top with fruit, seeds and honey. Enjoy!

Breakfast is the most important meal of the day because it helps balance blood sugar and keep you alert. Also, by consuming a breakfast high in fiber and nutrient dense foods will keep you full for longer. This will reduce your urge for snacking on high sugary foods that will cause your blood sugar to spike and crash, thus increasing sugar cravings throughout the day.

Drop me a line to tell me what you think of the recipes and don't forget to tag @lorrainekearneynutrition in your insta food pic's!

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