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5 Breakfast Meal Prep Ideas To Help You Conquer Your Week

Posted by Soulfull Project on
Breakfast meal prep of overnight oats with fruit and nuts

For most of us, breakfast meal prep is peering into the refrigerator 15 minutes before heading off to work or school and thinking, “What can I eat this morning?”

Unfortunately, the results of this activity — a bowl of sugary cereal, a doughnut from the drive-through, or an extra-large cup of coffee — are usually not the healthiest options.

But with a little planning and a bit of time on the weekend, you can set yourself up with a week’s worth of delicious and nutritious breakfasts that will power you through to lunch every single day.

 In this article, we discuss some of our favorite make-ahead-of-time breakfast meal prep ideas that you can use to start your day off right.

We’ll also let you in on how you can be a part of The Soulfull Project’s unique community efforts to supply delicious and nutritious servings of our hot cereal to food banks in your area.

Breakfast Meal Prep Ideas

The Soulfull Project Oatmeal for breakfast meal prep

1) Easy Breakfast Meal Prep Oatmeal Bars

With these easy breakfast meal prep oatmeal bars, breakfast doesn’t have to be the most difficult meal of the day anymore.

Whip up a batch of these Sunday night and see just how far oatmeal can take you.


  • 1 ¾ cups of Four Grain Hot Cereal
  • ½ cup of peanut butter
  • ⅓ cup of honey
  • 1 teaspoon of vanilla extract
  • ½ cup of dried cranberries
  • ½ cup of pumpkin seeds


  1. Measure all ingredients into a large bowl
  2. Mix until everything is well combined and the cranberries and seeds are evenly distributed
  3. Cover a cookie sheet with parchment paper
  4. Spread the mixture onto the cookie sheet until the oatmeal bars are as thick as you like them
  5. Cut the mixture into the size and shape you prefer (2” x 3” rectangles work well)
  6. Place in the refrigerator for an hour or until firm
  7. Remove from the cookie sheet and store in an airtight container in the refrigerator

For more delicious oatmeal bar recipes, take a few minutes to read this article from The Soulfull Project blog: 4 Simple Oatmeal Bars Recipes That Anyone Can Make.

2) Sheet Pan Breakfast Bowl

This recipe is perfect if you’ve only got a few minutes in the morning. Just reheat, eat, and you’re good to go.


  • 2 pounds of potatoes, chopped into 1″ cubes
  • 1 green pepper, seeded and chopped into 1″ cubes
  • 1 onion, chopped into 1″ cubes
  • Extra virgin olive oil (or coconut oil)
  • Seasoned salt
  • Pepper
  • 12 eggs
  • 4 ounces of freshly shredded cheddar cheese
  • 3 green onions, chopped
  • Avocado
  • Salsa (optional)
  • Tortilla chips (optional)


  1. Preheat oven to 425 degrees Fahrenheit
  2. Add potatoes, peppers, and onions to a large sheet pan; drizzle with olive oil or coconut oil, salt, and pepper; and then toss until evenly coated
  3. Transfer half of this mix to a second sheet pan and roast both pans for 30-40 minutes or until potatoes are golden brown and tender, stirring and rotating pans halfway through.
  4. While vegetables are baking, crack eggs into a large bowl
  5. Season eggs with salt and pepper and whisk until smooth
  6. Heat a large skillet over medium heat then spray with nonstick spray and add eggs, scrambling until they’re just barely cooked through and still slightly glossy
  7. Scoop onto a plate and set aside.
  8. Divide the potatoes and eggs evenly between two containers then set aside to cool
  9. Once cool, sprinkle with cheese and green onions, cover, and refrigerate
  10. Freeze any portions that you don’t eat within three days

To reheat your breakfast bowl from cold or frozen, microwave the desired amount at 50% power for 1 ½ minutes. Stir the mix and alternate microwaving/stirring until everything is reheated.

Sprinkle with optional toppings and serve.

Want more ideas for a quick, easy, and delicious morning meal? Take a few minutes to read this helpful article from The Soulfull Project blog: 6 Home Office Breakfast Ideas To Start Your Day Right.

3) Overnight Oatmeal

Breakfast meal prep of overnight oats with fruit and nuts

One of the many nice things about overnight oatmeal is that you can prep it the night before (or even several days before) and it just keeps getting better the longer it sits.

In fact, overnight oatmeal stays fresh in the refrigerator for up to five days, so you can make a batch Sunday night and keep it on hand for breakfast throughout the week.

Assemble this recipe in a quart Mason jar for a chocolaty morning treat.


  • Oats (rolled oats work best)
  • Milk, water, or broth
  • Hemp, chia, and/or flax seeds
  • Yogurt
  • Vanilla extract
  • Mini chocolate chips
  • Shredded coconut
  • Maple syrup


  1. Add 1 cup of rolled oats to the container of your choice
  2. Add 1 cup of liquid
  3. Add ⅛ cup of seeds of your choice
  4. Add 1 tablespoon of your favorite yogurt
  5. Add ½ teaspoon of vanilla extract (add more or less to taste)
  6. Add 1 tablespoon of mini chocolate chips
  7. Add 1 tablespoon of shredded coconut
  8. Drizzle in 1 tablespoon of maple syrup
  9. Mix ingredients until you don’t see any clumps
  10. Cover with a lid
  11. Place in the refrigerator for at least two hours
  12. In the morning, add your favorite toppings
  13. Enjoy!

For more overnight oatmeal ideas, check out this article from The Soulfull Project blog: How To Make Overnight Oatmeal In 10 Easy Steps.

Expert tip: You can make overnight oatmeal right in our hot cereal cups. No mason jar needed!

4) Grab-And-Go Oatmeal Muffins

Oatmeal is an excellent ingredient to include on your list of breakfast meal prep ingredients. But how can you make oatmeal quickly when you haven’t got a lot of time to spare in the morning?

Bake it into banana chocolate chip muffins, that’s how!


  • 3 cups of rolled oats
  • ½ teaspoon of ground cinnamon
  • ⅛ teaspoon of ground nutmeg
  • 1 teaspoon of baking powder
  • ¼ teaspoon of salt
  • 2 large eggs
  • ¼ cup of pure maple syrup
  • 1 cup of mashed banana (about two bananas)
  • 2 teaspoons of pure vanilla extract
  • 1 cup of milk
  • ¼ cup of melted coconut oil
  • 1 cup of mini chocolate chips
  • Cooking spray


  1. Preheat oven to 350 degrees Fahrenheit
  2. In a medium bowl combine rolled oats, cinnamon, nutmeg, baking powder, and salt; set aside
  3. Crack eggs into another medium bowl; whisk together with the maple syrup, mashed banana, and vanilla extract until the ingredients are combined and smooth
  4. Slowly whisk in the milk and coconut oil
  5. Pour the wet ingredients into the dry ingredients and stir until all the oats are covered and moistened
  6. Slowly stir in the chocolate chips
  7. Spray a muffin pan with cooking spray, then divide the oatmeal mixture among the 12 muffin tins; press the mixture down with a spoon so all the oats are covered in liquid
  8. Bake for 30 minutes or until the tops are slightly brown
  9. Let cool for 5 minutes and enjoy with a little pure maple syrup if you just can’t wait for breakfast
  10. To store as part of your breakfast meal prep, let muffins cool completely and place in an airtight container in the refrigerator

For more nutritious breakfast recipes for the whole family, check out this article from The Soulfull Project blog: 5 Low-Fat Breakfast Recipes You’ll Love.

5) Portable Smoothie

Make meal prep easy with this delicious make-ahead-of-time smoothie recipe.


  • ¾ cup of unsweetened vanilla almond milk
  • ½ cup of rolled oats
  • 1 tablespoon of unsweetened cocoa powder
  • 1 spoonful of almond butter (or other nut butter of your choice)
  • 1 teaspoon of instant coffee
  • 1 scoop of chocolate or vanilla protein powder (optional)


  1. The night before, add all the ingredients to a mason jar
  2. Stir well to make sure everything is combined
  3. Cover (preferably with a lid, but any type of covering will do)
  4. Place in refrigerator overnight or for at least four hours
  5. In the morning, transfer contents to blender
  6. Mix on high until completely smooth
  7. Add more liquid if the smoothie is too thick
  8. Pour smoothie into a glass and enjoy!

For six more power-packed portable smoothie recipes, take a few minutes to read this article from The Soulfull Project blog: 7 Healthy Oatmeal Smoothie Recipes That Taste Amazing.

Hot Cereal Makes Breakfast Meal Prep Easy

The Soulfull Project Oatmeal for breakfast meal prep

Breakfast meal prep doesn’t always require a lot of thought — or even planning, for that matter. With hot cereal from The Soulfull Project, you can have a healthy meal in under five minutes.


Plus, you’ll find Soulfull Project flavors the whole family will love, including:


When you include hot cereal as part of your morning meal prep, you’ll help your family eat better. You’ll also help your neighbors eat well, too. How so?

For every serving you purchase, The Soulfull Project will donate a serving of our hot cereal to a food bank in your area. With your help, we can make the world a better place, one serving at a time!

To get more information on the serving-for-serving program and check out all of our delicious oatmeal and hot cereal flavors, visit today.

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