Meal Prep Ideas

When it comes to meal prep it is usually lunch and dinner that is easy. Just cook a heap of meat and vegetables and divide. But what about breakfast and snacks? These basic ideas may help simplify meal prepping for breakfast and snacks.


Smoothie kits


Sometimes prepping the fruit for a smoothie is the time consuming part, or we don’t get the shops often enough to ensure we have fresh fruit on hand. Save time by buying the ingredients in bulk, blending your fav combos and then freezing the mixture in muffin moulds or ice cube trays. Then when you want a shake, throw a few frozen cups in the blender for a quick and easy smoothie. 


Another option here is to bag up your smoothie ingredients. Pre-assembling and freezing the ingredients for later can also help save time and ensure portion sizes are the same each time. Chop up your fruit and place required portion sizes in zip lock bags. Divide out yogurt and freeze in an ice cube tray, then when ready to consume add to blender. 

Breakfast frittatas


Enjoy a breakfast of eggs and bacon (or whatever meat and veg you choose) every morning of the week, and only turn your oven on once. Chop up meat and veg of your choice, cook them up in a pan briefly if needed and divide between a muffin tray. Beat eggs and mix with a little milk if desired and pour into muffin moulds and bake. These can store in the fridge for up to five days. Wrap them in a paper towel to microwave them so they won’t dry out.

Faster Eggs


If the oven is on for your meal prepping, instead of trying to shove as many eggs as you can in a saucepan to hard boil them, pop them in muffin tins and bake them. Bake for 30 mins. Time can vary depending on your oven so I suggest doing a small test run first to ensure your oven doesn’t run too hot or too cold before cooking to many eggs.

Protein bites


I say all the time how important protein is in our diet, however instead of reaching for a packaged protein bar that could have more than 300 calories and be full of sugar, try making your own energy balls or protein muffins. A batch can be stored in the fridge for up to six days.

Overnight Oats


Overnight oats are just oats soaked overnight that absorb the liquid you put them in – this includes any kind of liquid you like. The most common mixture is equal parts raw rolled oats, milk and yogurt. Put in the fridge overnight (covered or uncovered) and let them soak up the liquids.


That’s the base, and the toppings are endless and can be whatever you feel like at the time. Add the toppings the night before or the next morning - just don’t put anything in the night before that you would prefer not to be soggy.