Breakfast Go-To Meals
Planning my breakfasts and lunches ahead of time is the best way I’ve found to stay on track with my health goals, and it helps keep the week running smoothly. For my weekly meal prep, I keep things simple: I rotate between two breakfast options most days and switch between two lunch ideas each week.
My current goal for breakfast is 400–500 calories, with at least 30 grams of protein and 8 grams of fiber. When I hit those numbers early in the day, it gives me the flexibility to enjoy family dinners and still have room for a treat.
Breakfast Routine
Most weekdays, I make a Greek yogurt bowl. I switch up the flavor of protein powder. Right now, I’m loving Just Ingredients Strawberries & Cream, but I also like Legion’s options. I change the fruit topping depending on the season: fresh peaches in summer, pears in the fall. We always have raspberries, strawberries, blackberries, and blueberries on hand. If I run out, I’ll microwave a cup of frozen fruit for 30 seconds.
Even though the flavors rotate, a few things stay the same: Greek yogurt, a scoop of collagen powder, 10 grams of Fiber One cereal, and a sprinkle of cinnamon. This bowl alone would leave me hungry by 10:00am, so I’ve been adding a small piece of toast with peanut butter or an egg. This meal keeps me full until lunchtime at 12:00pm.
On weekends, when I have a little more time, I love a breakfast taco or avocado toast with an egg. I will usually pair those with a cup of fruit or a mini smoothie with frozen fruit and protein powder.
Recipes:
- Protein Greek Yogurt Bowl 245 calories, 30g protein, 10g fiber
- Breakfast Tacos
- Avocado Toast with Egg & Protein Shake 415 calories, 30g protein, 8g fiber
- 30 g sourdough bread
- 30 g avocado
- 2 large eggs
- 80 g frozen berries
- 15 g protein powder
- 2 tsp chia seeds
Lunch Game Plan
Lunch has to be prepped in advance. I usually knock it out during Sunday lunch since it only takes about 30 minutes. If the weekend gets away from me, I’ll prep while making dinner on Monday night.
Each lunch recipe makes four servings, and I always make one hot option and one cold. Eight servings is more than I need, but my husband and teens usually grab a few for themselves, so it works out.
Lunch
- Option 1
- Mexican Turkey Sweet Potato Bowl
- Sweet Kale Chicken Salad (5 min option) or Grilled Chicken Salad (if you have time to grill)
- Option 2
- Asian Turkey Meatballs
- Greek Grilled Chicken Bowls
- Option 3
- Option 4
- Beefy Protein Pasta
- Tuna Salad
I am getting this all sorted out during my Summer vacation in July. I will spend the next month or so refining these recipes and updating this post so I we are ready for the Back to School season. Make sure to come back for those updates.