Healthy Summer Breakfast Meal Plan

Is breakfast really the most important meal of the day? Intermittent fasters might tell you no. But from personal and coaching experience, I’m going to stick my neck out there and say it’s pretty dang important. Which is why I’m dropping this healthy summer breakfast meal plan…because if you’re going to do it, you mine as well do it in style!

I’m the kind of girl who gets stuck in breakfast ruts. I’ll have baked oatmeal every day for 2 weeks before switching to hard boiled eggs and avocado. And once I’ve switched, I can’t imagine going back to oatmeal.

That being said, my husband and I have been making and eating a lot of breakfasts at home lately, which means every day is not oatmeal day.

Plus, it’s summer time! There’s no better time in my opinion to use what’s fresh, bright, light and beautiful for the first meal of the day.

3 Reasons to Start Meal Prepping Breakfast

If you haven’t already, it’s time to jump on the meal prep train. Why not start with the first meal of the day?

First of all, you’ll save yourself time in the morning. Wouldn’t it be nice to get up in the morning and only have to worry about taming your hair and getting yourself dressed instead of also having to figure out what’s for breakfast (and where you left your favorite coffee mug)?

Second, anyone else (or anyone else’s husband), get a case of the hangrys if they don’t eat until lunch time? Planning ahead alleviates the stress of “there’s nothing to eat and we have to leave now” moments.

Finally, breakfast is a great opportunity to start your day off on a nutritional high note. If it’s already prepped and ready to go, then you don’t have to worry that instead of being packed with the good stuff, your breakfast might come at you through a drive thru window that is more comfortable with processed sugar than it is with an apple.

Your Healthy Summer Breakfast Meal Plan

I’ve separated these into different categories, with a few options for each so that you can easily pick and choose what works best for you. That also means that you get a full 15 options to choose from!

Monday – Oats

Oatmeal is a great way to start the day, and to start out with meal prep. It’s filling, packed with nutrients, and let’s you be endlessly creative.

Peachy Blinders Overnight Oats by Hurry the Food Up is one of the most creative overnight oats recipes I’ve found! I love that I can use fresh mint straight from the garden.

Oatmeal packets are a great way to grab-and-go at breakfast time but unfortunately, the oatmeal packets you get at the grocery store are often loaded with sugar. The good news is you can easily make your own, healthier version! For Banana Nut Oats use 1/3 cup instant oats, 1 teaspoon ground flax seed, 1 tablespoon chopped walnuts, 2 tablespoons dried chopped dried bananas, 1/8 teaspoon cinnamon, and a pinch of kosher salt. Build your instant oat packets on the week and simply combine your oats and 2/3-3/4 cup water in a microwave safe bowl and cook on high for 1-2 minutes. Stir and allow to cool slightly. Mix in 1 teaspoon of maple syrup to sweeten!

I love oatmeal bakes. A full batch is typically too much for my husband and I to eat in one week so I like to cut slices, wrap them in wax paper and plastic wrap and freeze for later. This Peanut Butter Banana Baked Oatmeal recipe happens to taste like dessert so, you’re welcome!

Tuesday – Breakfast Boxes

Maybe it’s just the kid in me but I’ll eat a bento box style meal over a composed plate any day. I thought it’d be fun to include breakfast boxes – they are beyond simple to meal prep ahead of time and perfect for picky eaters!

*p.s. you don’t have to go out and buy specially made boxes for these…any food safe storage boxes will do!

Coconut, Fruit and Granola Bento Breakfast

• 1 cup melon, cubed
• 1/2 cup berries, washed
• 1/4 cup Greek yogurt
• 1/4 cup granola
• 1 tablespoon shredded, unsweetened coconut
• optional: fresh mint

Smoked Salmon Plate

I’ve adored smoked salmon for breakfast for as long as I can remember having a choice in the matter!

• 1 slice Rye bread, quartered
• 1 hard boiled egg
• 2-3 ounces smoked salmon
• 2 tablespoons whipped cream cheese
• cucumber slices
• cherry tomatoes
• optional: fresh chives

Lunch for Breakfast

If you can have breakfast for dinner, you can have lunch for breakfast.

• 2 slices low-sodium deli turkey, rolled up
• 2 slices low-sodium deli ham, rolled up
• 1 cheese stick, cubed
• carrot sticks
• celery sticks
• 2 tablespoons hummus
• 1 small whole wheat pita, quartered

Wednesday – Smoothies

The best way to meal prep smoothies: portion and freeze the ingredients for individual smoothies (everything but the liquid) and simply drop into the blender in the a.m.!

Tropical Kale Smoothie

Yes, it has kale. No, you can’t tell. I could drink this smoothie every single day if I had the supplies!

PB & J Protein Smoothie

I have to give props to Whole Foods Market for this one. PB & J flavored smoothie? How could I not have thought of this before. Again, go ahead and place all of your ingredients (less the milk) in a container and freeze the night (or nights) before. 1 cup unsweetened almond milk + 1 cup frozen mixed berries + 1-2 tablespoons peanut butter + 1 scoop vanilla protein powder + 1 handful of ice.

Coconutty Latte Smoothie

I wrote an entire post on coffee smoothies, but I happen to love this one the most. Combine 3/4 cup cold brewed coffee or brewed coffee + 1/4 cup coconut milk + 1 scoop vanilla protein powder (optional) + 1/4 cup raw cashews or almonds + 1 small banana, sliced + 1 tsp vanilla extract + pinch of salt + handful of ice cubes. *Coffee smoothies ignite your soul? Find more here <<

Thursday – Yogurt

My mother in law makes yogurt that will change the way you think about yogurt (it’s that incredible). You don’t have to make your own yogurt to win at meal prep though! To keep it super healthy, start with plain, Greek yogurt without flavoring. You’ll get the benefits of protein and probiotics without the added sugar that goes into flavored varieties.

Triple Berry Oat Yogurt Cups

Build a few of these at a time in 16 ounce mason jars: 1 cup Greek yogurt, 1/2 cup frozen berries, 1-2 tablespoons oats, 1 teaspoon hemp hearts. Store these in the fridge until you are ready to eat. The berries will thaw and the juice will mix in to the yogurt for natural sweetness.

Banana Split Parfait

1 cup Greek yogurt, 1/2 sliced banana, 1/2 cup sliced strawberries, 1 tablespoon chopped walnuts, 1 tablespoon dark chocolate chips.

Strawberry Granola Parfait

Start by mixing 1 teaspoon of honey with 1 cup of Greek yogurt. Top with sliced strawberries (frozen or fresh), and 1/4 cup of your favorite Greek yogurt. I’m partial to paleo mixes with lots of nuts and seeds, but use your favorite, naturally made brand.

Friday – Eggs

Eggs are always a part of breakfast in our house and so naturally, they have to be a part of my breakfast meal plan.

Baked Ham and Egg Cups

Baked Egg Cups are great because you can get as fancy, or keep it as simple, as you’d like. This recipe is as simple as they come, but feel free to add spices and chopped veggies to the mix! Set your oven to 400 degrees and spray a muffin tin with nonstick spray. Press 1-2 slices of ham in the bottom of the muffin tin. Crack an egg into each cup. Season with salt and pepper. Bake 12-15 minutes, until the egg is cooked through to your desired doneness.

Freezer Breakfast Burritos

If you’re in the mood for something a bit more decadent, freezer burritos are IT. This recipe makes 12 burritos so a single batch will set you up for a good amount of time. It’s also a bit more involved than the other recipes on this page so you’ll want to prepare it once and eat for a while.

Preheat the oven to 400 degrees. On a baking sheet, combine the following: 1 diced red bell pepper, 1 diced green bell pepper, 1 diced onion, 1 tablespoon of olive oil, 1 teaspoon of salt, 1/2 teaspoon garlic powder and 1/2 teaspoon freshly ground pepper. Spread in an even layer and roast 20-25 minutes until softened and browning.

To cook your eggs, combine 10 eggs, 1/2 teaspoon salt, 1/4 teaspoon freshly ground black pepper, a pinch of garlic powder and a pinch of smoked paprika. Cook in a large skillet with olive oil until eggs are just scrambled, but still a little loose. Remove from heat.

To make the burritos: tear off 12 squares of aluminum foil. Place a whole wheat tortilla on each square. To fill: 1/4 cup of veggies, 1/4 cup of eggs, 2 tablespoons of black beans, 1 tablespoon shredded cheese and salsa. Fold in the sides and then roll the tortilla up from bottom to top. Wrap tightly and freeze.

To eat, you can either unwrap and microwave for 2-3 minutes until warmed through or heat up in the aluminum foil in an oven at 350 degrees for 12-15 minutes.

Breakfast Stuffed Potato Skins

These stuffed potato skins are so creative! I love the idea of turning a tailgating staple into a healthy breakfast option.

Bake off 3, large Russet potatoes as you would for a baked potato. Once cool, slice in half and scoop out the middle (save this for a later use). Meanwhile, dice up 1 red bell pepper, 1 small white onion and 1 cup of Brussels sprouts. Saute in olive oil over high heat.

Preheat the oven to 375 degrees.

To stuff: fill the bottom of each potato skin half with vegetables. Top with 1 tablespoon shredded cheese (I like goat cheese). Crack 1 egg into each skin. Season with salt, pepper, garlic powder and red pepper flakes.

Bake 14-15 minutes until eggs are cooked through. To store, allow the skins to cool completely (you can quicken the process by putting them in the fridge), and wrap in wax paper or aluminum foil.