Meal Prep: Breakfast ideas

Hi guys!

Its a beautiful weekend, but I’m inside meal preppin’. For those of you in the bodybuilding/fitness world, most of you are familiar with “meal prep” that is, making your meals in advance since you have to eat 5-6 times a day.

Meal prep is a great way to make sure you have healthy eats readily available throughout the week, but I haven’t always been such a big meal prep fan. I made a post not too long ago about “prep-less meal prep.” Basically buying as much pre-prepared healthy food as possible to cut down on my preparation time. That worked well for me for the last two preps because l am always short on time, and the little free time I do have, I don’t want to spend in the kitchen. I wish I liked cooking but I just don’t.

The problem with buying things mostly pre-made is that it gets expensive really quickly. For example, at whole foods, I would buy a 4 pack of plain, pre-cooked chicken breasts for $14.99, while a package of chicken breasts un-cooked costs about $6.00. I also noticed that I have been leaning on convenience foods a lot more lately. Unless I have the foresight to pack myself a few salads for my day I rarely eat the amount of vegetables I should.

I am starting slowly into my competition prep plan this time, and although I did the work-outs last week I did not really follow my meal plan. This week I am trying to start things right by prepping my breakfasts.

Many of my days start at 5:00 am so in the interest of sleep I try to push my wake-up time back as much as possible. Having a healthy breakfast ready to go will help me get some more sleep in and prevent my from relying on less healthy convenience foods.

Since oatmeal and egg whites are on my meal plan for breakfasts here is how I made them more convenient:

Mini Egg White Omlettes:


1.5 cups of egg whites

1.5 cups Cut up veggies (I used peppers, onions, and tomatoes)

1. Pre-heat oven to 350 & spray muffin tin with oil

2. Put cut up veggies into muffin tin

3. Beat egg whites until fluffy (I cheated and used a food processor)

4. Pour eggs over veggies in muffin tins

5. Bake for 20 min.



Baked Oatmeal “Muffins”


2 cups Old fashioned oats

1/2 cup flavored flax oil (I used Barleans blackberry)

1/2 cup Truvia or other sweetener

2/3 cup of milk (I used unsweetened almond milk)

2/3 cup of blueberries

1 teaspoon baking powder

1/2 teaspoon salt

1.Pre-heat oven to 350 and put cupcake papers in muffin pan

2. Mix dry ingredients

3. Add wet ingredients (including blueberries)

4. Spoon into cupcake papers

5. Bake for 30 min.


Now that I am done meal prepping I am excited to eat healthy this week. I have a couple questions for you, though:

1. Any ideas on how to make you grilled chicken breasts taste better/ be less dry?

2. Do you think the Iso bag/ 6 pack bags are worth the money? I currently have a cheap-o cooler and am considering an upgrade.


Have a great week!




Your baked oatmeal muffins look good! I’m going to have to give them a try but change the ingredients some to fit my meal plan. 1. For chicken breasts – Ms. Dash seasonings and try covering the dish with foil when you bake them (guessing that’s how your cooking it?) 2. It is more of a personal preference. I have a 6pack and like a $10 lunch bag that’s pretty big- got the 6 pack as a gift for Christmas- still haven’t used it. When is your show? I’m about 8 weeks out

    Thanks for the tips. Your foil idea sounds great– I don’t know why I didn’t think of that. I will definitely try it. Also thanks for posting about the 6 pack bag– I am worried the same thing will happen to me. As for my show, I am 5 weeks out from one and 6 weeks out from my other 🙂

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