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Coaches Blog

Morning Meal Prep

Updated: Jan 14, 2020

by April Corey

Mornings are always hectic in my home. I typically do my workouts early in the morning and when I get back home, it is a rush to get ready for work and get the kids ready for school and all of us out the door on time.

Having quick, easy and healthy breakfasts makes our lives so much easier and we all aren’t starving when lunch time rolls around. And for hard workout mornings, healthy pre-planned morning snacks can curb the appetitive until lunch. Meal prepping the night before has become a habit and ensures that our breakfast (and mid-morning snack) is healthy and portable. And it helps avoid grabbing something through the local drive-thru coffee shop or even worse - eating nothing at all!

Ideally, your breakfast should include carbs, protein and healthy fats. I have found that a good quality lunch bag, with a freezer pack, has saved the day. Below are some of our go-to breakfasts and snacks.


Overnight oats

I like to make about 3-4 days worth of overnight oats at a time and put them in the refrigerator to get all yummy. I use ½ cup of old fashioned oats (not quick oats), ½ cup of almond milk, a tablespoon or two of protein powder (optional) and a handful of berries. I mix together the oats, protein powder and almond milk and put them in individual sealed containers and then in the refrigerator overnight. In the morning, I pull out one of the containers, stir in some fresh berries and viola, breakfast is ready. I like to eat my overnight oats cold, but I understand that some people prefer them warm. If you are a warm overnight oats person, you can put them in the microwave for a minute. Some additional topping ideas are: greek yogurt, chia seeds, peanut butter or nuts.

Breakfast burrito

These can also be made ahead of time and put in the freezer and pulled out when ready to eat since they microwave very easily. You can be creative on what you put in them! Some options are scrambled eggs, breakfast potatoes, sausage and cheese. Roll everything into the individual tortillas and wrap tightly in foil. When ready to eat, simply unwrap the burrito from the foil and pop into the microwave for a few minutes (if frozen) and a minute or so (if thawed).


  • Two tablespoons of peanut butter mixed with a teaspoon of honey and a teaspoon of cinnamon and then slather on sliced apples

  • Red bell pepper slices with two tablespoons of guacamole or hummus

  • Cup of plain Greek yogurt and mix with berries or granola (watch the sugar content on the yogurt and granola)

  • Half a cup of cottage cheese with fruit

Your daily meals/snacks should complement your training, not derail it. Meal prepping is an easy way to get you started on healthy eating habits or keep you motivated. Reaching for the sugary, super-processed, pre-packaged “food” may initially taste good and curb the hunger in the short run, but it will not help you reach your goal of healthy living. Go be creative in the kitchen and whip up some easy and healthy breakfasts and snacks!

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