How and Why we Sunday Meal Prep - Breakfast Edition

Last year I posted here about how Mr. Evans and I were on the hunt to find breakfast and lunch ideas for the weekday that were easy to take to work, healthy (we both watch what we eat ... Mr. Evans more so), affordable (the cost of going out to eat every day surely adds up) and tasty!!

After experimenting quite a bit, I've finally found things that work for us both! We still keep staples on rotation like granola bars, Chobani and protein shakes, but here are a few things to grab and go in the morning. We've been making these items on rotation for the past few months so I can say they're tried and tested. It's really a great thing we both can eat the same thing and that it can be made in advance (yay!) once per week! Mr. Evans is an Ironman and always training for something and I ... welll.... I.... yeah... not so much! However, I eat probably half the portion size but the same items, so it's super helpful for my body and his. :)

Sunday Meal Prep is all about prepping once and eating healthy ALL week long. I'll share more on Wednesday about our lunch ideas and options, but for now here are 3 breakfast options for you. 

 Peanut Butter Energy Bites
We often double this recipe and stick them in a big mason jar in the fridge. They'll keep for more than a week! I typically eat 1-2 and Mr. Evans will eat 3. :)

Mix together:
1. c dry oatmeal
1/2 c. ground flax seed
1/2 c. chocolate protein powder
1/2 c. mini chocolate chips

Add in 1/2 c. peanut butter, 1/3 c. honey and 1 T vanilla. Mix together (with hands is best). 

Roll into balls and store in mason jar or sealed plastic snack size baggies to just grab and go!

Egg White Muffins
This recipe is so easy and so versatile. Yum!

1 box egg whites
12 pieces deli turkey or ham, thinly sliced works best
Some shredded cheese (whatever kind you have around)
1/2 c. or so of chopped veggies (optional)

Spray muffin pan with nonstick spray and line each space with a piece of meat. Place a small pinch of cheese into muffin tin (it's ok if the meat flops over and doesn't sit up perfectly, it doesn't matter at all). Then pour in egg whites until each tin is 3/4 or so full. I typically use up the entire box of egg whites for 12 muffin tins. 

Bake for 25-30 minutes. Let cool and bag up to take to work and microwave. You can also place 2 egg muffins in a container with some breakfast sausage or additional protein if you'd like. 

Individual Oatmeal Cups
Oatmeal packs are easy to take to work, especially in the cold winter months of Wisconsin. However, I quickly get sick of the boring packs and much prefer these Oatmeal Cups. They're easy to reheat in the microwave or make in advance and freeze. Yum!

1 egg
1 tsp vanilla extract
1 c. applesauce
1 banana, mashed
1/4 cup honey
2 1/2 c. oats 
1 T cinnamon
1 1/2 tsp baking powder
1/2 tsp salt
1 1/4 c. milk 
Optional toppings: blueberries, raisins, craisins, nuts, chocolate chips

Mix all ingredients together. Line a 12 cup muffin tin with paper liners.
Divide mixture evenly and then add the toppings. 
Bake at 350 for 30 minutes. 

Don't forget ... on Wednesday I'll post about our Lunch options!

P.S. I posted here about other weekday breakfast and lunch ideas here!
P.P.S. Here is my recipe for easy breakfast burritos you make in advance and stick in the freezer!


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