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High-Protein Breakfast Meal Prep Ideas

A collection of ten high-protein breakfast ideas that are meal prep friendly, ensuring you start your day with energy and satisfaction.
Print Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Breakfast
Cuisine American
Servings 10 servings
Calories 350 kcal

Ingredients
  

Egg Muffin Cups

  • 6 large eggs Whisked and mixed with veggies
  • 1 cup chopped spinach
  • 1 cup bell pepper, chopped
  • 1/2 cup shredded cheese Your choice of cheese
  • 1 cup diced turkey Deli turkey or leftover roasted turkey

Greek Yogurt Protein Parfait

  • 2 cups Greek yogurt
  • 1 cup berries Fresh or frozen
  • 1/2 cup granola Stored independently for crunch
  • 1 scoop protein powder Optional, for extra protein
  • 2 tbsp chia seeds Optional, can be mixed in

Cottage Cheese Savory Bowl

  • 1 cup cottage cheese
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1 tsp everything bagel seasoning
  • 1/2 cup smoked salmon or chopped chicken Optional, for extra protein

Overnight Oats

  • 1 cup oats Rolled oats recommended
  • 1 cup milk Any kind of milk
  • 1/2 cup Greek yogurt
  • 2 tbsp chia seeds
  • 2 tbsp peanut butter
  • 1 pinch salt
  • 1 banana sliced For topping in the morning

Breakfast Burritos

  • 6 large eggs Scrambled
  • 1 cup black beans Canned, drained, and rinsed
  • 1/2 cup cheese Your choice of cheese
  • 1 cup salsa Add after reheating

Tuna and Egg Salad Wraps

  • 1 can canned tuna
  • 3 large hard boiled eggs, chopped
  • 1/2 cup Greek yogurt As a binder
  • 1 tbsp mustard
  • 1 tsp salt To taste
  • 1 tsp pepper To taste
  • 4 large lettuce leaves or tortillas For wrapping

Protein Pancakes

  • 2 cups oats Ground into flour or use pre-ground
  • 3 large eggs
  • 1 banana mashed
  • 1 scoop protein powder Optional

Chicken and Avocado Breakfast Bowls

  • 2 cups cooked chicken Rotisserie is fine
  • 2 cups cooked rice or quinoa
  • 2 large fried eggs Optional, if time allows

Smoked Salmon Snack Boxes

  • 4 oz smoked salmon
  • 4 large hard boiled eggs
  • 1 cup cucumber slices
  • 2 oz cream cheese In a small container

Tofu Scramble

  • 14 oz firm tofu Crumbled
  • 2 tbsp olive oil For cooking
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1 cup mixed veggies Of your choice

Instructions
 

Preparation

  • Prepare each breakfast item according to individual instructions.

Cooking

  • For egg muffins, bake at 350°F (175°C) for 20-25 minutes until set.
  • Cook pancakes on a griddle until bubbles form, then flip and cook until golden.
  • Saute tofu with oil and spices until heated through.

Storage

  • Store each prepared breakfast in airtight containers in the fridge.

Notes

Most of these meals can last in the fridge for 3-5 days and some can also be frozen. Prepare in batches for a smooth week.
Keyword Breakfast Ideas, Healthy Breakfast, High Protein, Meal Prep, Quick Meals