5 Healthy BREAKFAST Meal Prep Ideas | New Year
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- Опубліковано 11 січ 2018
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Recipes Below!
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Kale & Sweet Potato
Servings: 1
Cal: 499
Sautéed Kale
1 tsp olive oil
1 garlic cloves, thinly sliced
4 cups chopped kale
1/4 cup vegetable stock
1 tsp balsamic vinegar (optional)
1/4 tsp red pepper flakes
Salt & freshly cracked black pepper
Heat oil in a large skillet over medium-high heat. Add garlic, & cook until fragrant. Add kale & cook for another minute. Add vegetable stock, balsamic vinegar & chili flakes & continue to cook until kale has wilted, about 5 min. Season with salt & pepper to taste.
Serve immediately or store in refrigerator for up to 5 days.
Sides
1 boiled egg
2 tsps tahini
Roasted Sweet Potatoes
1 cup sweet potato, diced
1 tsp olive oil
1/4 tsp smoked paprika
1/2 tsp chopped fresh rosemary
Sea salt & freshly cracked black pepper
Preheat oven to 400ºF.
Place sweet potato on a parchment lined baking sheet. Drizzle with oil & season with smoked paprika, rosemary & salt & pepper to taste.
Bake until sweet potatoes have softened & are lightly golden, about 20 to 25 min.
Easy Egg Frittatas
Servings: 3
Cal: 420
Asparagus Mini Frittatas
6 large eggs
2 Tbsps 2% milk
1 cup lightly steamed chopped asparagus
1/2 cup shredded Swiss cheese
1 Tbsp chopped chives
Sea salt & freshly cracked black pepper
Preheat oven to 375ºF.
In a large bowl or measuring cup, whisk together eggs & milk. Season with salt & pepper to taste. Set aside.
Line or grease a 6-cup muffin tin. Divide asparagus, swiss cheese & chives evenly between muffin cups. Fill each muffin cup with egg mixture.
Bake until eggs have set & tops are lightly golden, about 15 to 20 min.
Salad
3 cup arugula
1 cup diced cucumber
1 cup halved cherry tomatoes
1/4 cup sliced red onion
1/4 cup white wine vinaigrette
Sides
1/2 cup cubed cheddar cheese
Baked Oatmeal & Apple Chips
Servings: 4
Cal: 599
Banana Nut Baked Oatmeal
1/2 cup mashed banana
1 1/2 cups old fashioned rolled oats
1/4 cup brown sugar
1/2 tsp ground cinnamon
1 tsps baking powder
1 tsp vanilla extract
1/2 cup 2% milk
1 egg
1/2 cup chopped walnuts or pecans
Preheat oven to 375ºF & line or grease a 12 cup muffin tin. Set aside.
In a large bowl, combine all of the ingredients together.
Scoop batter into prepared muffin tin.
Bake until mixture has completely set & is lightly golden, about 30 min.
Apple Chips
5 apple, thinly sliced
1 tsp ground cinnamon
Preheat oven to 225ºF.
Arrange apple slices on a parchment lined baking sheet. Sprinkle with cinnamon. Bake until apples begin to dehydrate, about 1 to 2 hours. Flip apples & continue to bake until they are completely crisp.
Sides
1 cup trail mix
Protein-Packed Parfait
Servings: 1
Cal: 571
Parfait Ingredients
1 cup vanilla Greek yogurt
2 Tbsps chopped almonds
Quinoa Salad
1/2 cup cooked quinoa
1/2 cup mixed berries
1 tsp chia seeds
1/8 tsp ground cinnamon
1 tsp maple syrup
In a large bowl, toss together quinoa, mixed berries, chia seeds, cinnamon & maple syrup.
Vegan Tofu Scramble
Servings: 1
Cal: 413
Tofu Scramble
1 Tbsp olive oil
1/4 cup diced red pepper
1/4 cup small broccoli florets
1 cup crumbled extra firm tofu
1/2 tsp ground turmeric
1/2 tsp garlic powder
1/8 tsp red pepper flakes (optional)
1 tsp soy sauce
1 green onion, sliced
Sea salt & freshly cracked black pepper
Heat oil in a large skillet over medium-high heat. Add red pepper & broccoli. Cook until red pepper starts to soften, about 1 to 2 min. Add tofu, turmeric, garlic powder & red pepper flakes. Season with soy sauce. Cook until vegetables have softened & excess liquid from tofu has been released, about 2 to 3 min. Garnish with green onion.
Roasted Potatoes
1 cup quartered baby potatoes
1 tsp olive oil
1/2 tsp garlic powder
1/2 tsp fresh thyme
Sea salt & freshly cracked black pepper
Preheat oven to 400ºF.
Place potatoes onto a parchment lined baking sheet. Drizzle with olive oil & sprinkle with garlic powder, thyme, salt & pepper.
Bake until potatoes have softened & are golden, about 20-25 min.
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I’ve always eaten vegetables for breakfast.. it’s how I was brought up: tomatoes, cucumbers, green onion stalks, radishes alongside olives cheese, eggs, potatoes, hummus, etc, etc.
The Food Network is lucky to have you working with them. Congratulations!
I love that you did breakfast meal prep! It’s probably the most important meal prep!!! And congratulations 😍😍😍
Congratulations on your new series with Food Network!!! You deserve every bit of your hard earned fame and success! Happy new year indeed 🐱
These are what I needed!!
Love you giiirl!!!
HUGE hug from Greece!!! 💙💜💖
You’re AMAZING! I’m not vegan not even a vegetarian but i LOVE how you always add vegan/vegetarian options, you’re seriously generous
I’m glad to hear about the Food Network! They should put you on tv! I LOVE your channel. It helps me with healthier options and sometimes gets me thinking and I come up with some modifications on my own too.
How can you not love this girl! ❤️ Congratulations!
2018 is starting with a BANG!!!! Another VERY interesting video!!! Your recipes just get better and better!! Much love
WWHHAATT!!!!😱😱😱😱 Congratulations on scoring the Food Network deal! You deserve it sweetie and I'm so happy for you. Thank you for sharing these ideas. I'm in need of some recipes as I venture out on my weight loss and health journey this year. I am an iron deficient anemic and have no energy and need iron fortified foods, snacks, and recipe ideas. This is just the thing I needed! Thank you and once again......congrats! You go girl!
Venessa Talbert i was an iron deficient anemic but not anymore, i took 2 tbsp of black cumin seeds and 2 tbsp of organic molasses everyday (of course with a healthy diet) they cured me (excuse my English) you can find black cumin seeds and organic molasses here iherb.com it’s an American website and they ship nationally, I’m Russian and they ship to me within 5 days so if you’re American you’re lucky ;) good luck
ror ror Thank you! Thank you! Thank you! I will definitely be looking into the black cumin seeds and molasses thing. I appreciate your advice and you taking out the time to help me. You blessed me today my friend!
Venessa Talbert aww that’s so sweet
Hallo Vanessa, I use seaweed tabs, Spirulina and Chlorelle they are really healthy and got next to iron also lots of vitamin A, K and B12. Pls make sure they are organic, this is important. Wish you the best
we have glass food containers with 3 compartment, link: www.amazon.com/Compartment-Containers-Airtight-Stainless-Utensils/dp/B077SLL1V4/ref=sr_1_27?s=kitchen&ie=UTF8&qid=1516943214&sr=1-27&keywords=glass+meal+prep+containers
I made the tofu scramble and I was pleasantly surprised at how much it did taste like scrambled eggs. I even dare say, much better. I also made the banana oatmeal muffins - filling and delicious. I substituted the brown sugar with brown coconut sugar. I'm making the apple chips and I've decided to sprinkle the next batch with pumpkin spice for a variation. Love your recipes!
I love these great breakfast prep videos and congratulations on being on the Food Network!!
Love the quinoa bowl idea. From experience though, if I wasn't going to eat that right away I would keep the almonds on the side and pour in right before eating. Every time I have put nuts in with yogurt they end up absorbing the moisture in the yogurt and losing their delicious crunch!
I bought your 2018 Healthy Meal Plan eBook, and am loving it!! So many ideas to mix and match.....Congrats on the Food Network score, I love so many of the programs/videos..
Yay! Congrats on the Food Network! So exciting! Great recipes, as always! 💖
We've made the baked oatmeal and apple chips, the protein parfeit, and tofu scramble with potatoes. All were delicious and kept you satisfied for all morning and even had lunch later then usual.
I’m so thrilled that you have been enjoying all of the recipes!
I have been breakfast obsessed for the last year or so - can’t get thru my day without it. I can’t eat first thing (I get up at 5am and that’s just tooo early) but I breakfast prep on Sundays and bring it with me to work. Lately I have been having hard boiled eggs over mixed greens. So delicious and you’re right, it’s awesome to get the greens in at the start of the day 👍. I’m in love with the idea of roasted sweet potato with breakfast and will be adding that to the rotation as well.
Thank you so much for adding vegan recipes. I love them.
Literally CANNOT stop binging these videos! Love it! xx
Haha same here!
Right 🙈🙊🙊😎
simplyannie same here
simplyannie ikr obsessed
simplyannie me either
I've never had kale before until I tried this recipe and OMG! I substituted soy sauce because I was out of vinegar but I LOVED it. I may buy kale instead of lettus from now on.
Thanks for this much needed info as one of the hardest decisions for me is what to eat for breakfast and making it healthy.
Love love love you have inspired me on how to prepare my healthy time table thanks so much for this. Been watching your previous video and it’s been so helpful
The most healthier dishes and looks very tempting and delectable,my favorite one is the last dish 😋😋
Girl Bring it on, I love these videos you are sure an amazing cook. Excellent !!!!!!!!!!!!!
I love your videos😍
I don't know why but they are so relaxing to watch 😉
I am just :O with this quinoa-granola! Aweeeesome idea, I always have cooked quinoa and kefir so it just fits perfect! Thank you!!
Your meal preps are amazing!! I hope that one day my meal preps videos will be this great. Thanks !
Love your receipes so much. Simple and so delicious! Thank you!
Congrats and well-deserved!! I love your videos ❤️❤️❤️
So exciting! Congrats! Love your recipes!
I used to not eat breakfast. Then I had a friend who asked me why, I told her it was because I didn't want "breakfast foods" early in the morning. She laughed and told me so eat leftovers. Eat anything. Just eat something before you leave. And I love what you did hear you incorporating some foods we would normally eat for dinner or lunch like the quinoa, kale, sweet potatoes, and salad. Great job for making me remember I don't just have to eat pancakes or eggs, or oatmeal but that I can incorporate other foods as well. Thank you. Now I want to go check out better than take out.
Angelic Ramirez But you don't need to have breakfast! I personally hate being full early in the morning so I have my first meal at approx. 2 pm. I'm feeling great!
Maja _ it's called breakfast. To break the fast from your sleeping hours. Waiting until 2 to eat might be fine for you but had nothing but bad consequences on my body. Breakfast is the most important meal of the day.
It really depends on your body... I have "breakfast" at 6pm every day and I only eat once a day. I have loads of energy and I've always hated eating throughout the day, especially early in the morning when I wake up. I think people should not push themselves into eating if they don't want to :)
i love het
Recently found your channel and instantly subscribed! I love the recipe ideas and they are easy enough for a beginner like me! Congrats on the Food Network partnership! Bravo!
You are the best!!!! Everything about your videos makes me want to master meal prep! Have you ever thought about making a skin care routine??? You skin glows!!! 👏🏾🙌🏾
Congrats on the Food Network collab! You deserve it! 💕
Congrats on your deal with the Food Network I love your recipes especially the ice teas, ice coffees & smoothies.
Omg I’ve been waiting for you to post something about breakfast !💜🙌🏼
Oh, ya. These recipes have been added to my To Do list. Thanks!
Im making the kale and sweet potatoes tonight! And the bananas nut oatmeal for breakfast tomorrow🤗
For me food is food, and I eat whatever I feel like eating: I can have soup in the morning, if I want to. And I eat oatmeal for dinner -- it's even better this way coz' oats make me sleepy, so I don't want to eat it for breakfast and feel sluggish. But in the evening a nice porridge calms me down and helps with digestion. And eating greens (salads) in the morning is A LOT better than in the evening - they give you energy, first of all, plus I noticed that I most likely want to have something FRESH right after I wake up, rather than at night time. So if you're struggling with eating salads, maybe that's because you prepare them for dinner, and your body is just refusing to consume it. Try it for breakfast!
In the morning you want to re-hydrate your body, so soups are a great alternative, especially if you're that type of person who doesn't like drinking water!
Fruits are best for lunch coz' in the middle of the day you still need a lot of energy and it won't effect your blood sugar that much (as opposed to if you eat them right after you wake up).
And grains are great for dinners - they are quite heavy on the stomach for many people, so your body will have more time to digest it properly while you're asleep.
Guys, share your experience with me, if my tips were helpful for you!
That kind of philosophy is perfect! Don’t conform and listening to your body 😍
Amazing! I agree with everything, and don’t forget it’s better to stop eating 4 hours before sleeping it’s healthier
Thanks for sharing😀
This is how I eat!!! Never thought of the science of it, I'm just listening to my body and what works for me! Soup and salad for breakfast is a staple for me
Thank god, I'm not alone with this!! 😄
Hi Sara....love your healthy breakfast recipes.... you're such a good cook having creativity of cooking and mixing ingredients... you're such an inspiration to all people who wanted to eat healthy foods just like me....thanks and keep what you're doing and sharing it to us... thanks a lot👍👍👍👍👍
I found your channel few days ago, I love your videos !please make more meal prep videoes. specially on budget and/or fast ones . Thanks 😊💖
Congratulations on your collab! Well deserved!
I made the muffins and enjoyed all this past week. Solid recipe :)
WOW! Huge congratulations of your Food Network deal!!! And of course thank your for another awesome ideas :) Greetings from Poland! xxx
Thank you so much for the support! I hope you enjoy the series!
Hi, Dominick....
thank-you so much for those fabulous recipes ....
Love it.....
thanks again...👍🌻🌻🌻
Love this! So many great ideas. I am all over the quinoa and berries! 😄💕
Tofu scramble is so delicious! Thanks for this video ❤
Great for breakfast, lunch or dinner, eating greens all day 😍😍
Congratulation on Food Network! and thanks for recipe on apples, just bought ton of it today.
Really, really great options! I am not eating salad for breakfast but for lunch, yum! A gold star for having a vegan option
Congrats on the Food Network! You deserve it so so much!! xx
LOVE the meal prep!!!
Just wanted to say that I tried your baked oatmeal cups tonight, unsure if I would like them because I'm definitely NOT a fan of regular oatmeal at all - and they are DELICIOUS!! Definitely going to be a repeat recipe! Thank you for these great ideas! 😊
This was a GREAT video and I can’t wait to try all these....you’ve inspired me to meal prep Thank You!
Congratulations! Can’t wait to watch.😊👏🏻👏🏻👏🏻
Congratulations, Sara! You deserved it! Cheers!
Absolutely love your videos!!!!! Can u pls do more keto meal preps and zero sugar meals/desserts? Plz and thank you. Fan for life here
I was looking for healthy simple meal prep ideas for sooo long.... and here you are ;))) you saved my life.thank you
Thank you so much for the muffin recipe! They are delicious!
Congratulations! Glad that Food Network listened to its viewers about you!
Awesome!! This will be next week's breakfast. Just love all you do. Congrats!!
Enjoy!
Baked oatmeal is so good. You could also add avocado to the vegan scramble
Thanks for this video! I'm trying to move away from processed foods and granola is something I've stopped buying (and don't really have the time to make). I've really missed having it with my yogurt. Never thought of using quinoa! I had the quinoa parfait for breakfast this morning and it was delicious.
So I have tried three of these, and they are so good! You are changing my life right now. I had no idea I would like kale. Happy dance
hi Sara Lynn I just love your videos, you are great! lots of love from Brazil
Great recipes! Always a fan!!!! Thank you!
Can’t wait to pick and choose to make the ultimate breakfast!
Congrats with Food Network gig! I have been wishing for the Food Network to bring back some healthier shows, etc.
That was some great breakfast ideas, makes me want to eat them for lunch and dinner.
Congrats on 1M!!
Oh yeah. I'm trying all of these.
Awesome. Great ideas for breakfast 👍Thanks. Love it❤️
As a HUGE Food Network fan, I think they NEED YOU!!!! You are everything they look for in a Food Network star! So happy for a foot in the door. They will see very quickly that they need to expand their contract with you and put you in front of their cameras! CONGRATULATIONS!!!
And they are SOOOO going to love your puns! You are the best! Well deserved!
The Asparagus Mini Frittatas are really a good idea ! all the menus seem yummy
Delicious and great ideas..YUM!!
Wonderful breakfast meal prep recipes.
Just love it. Thank you!
Very inspiring. Wonderful healthy video. Awesome job.
It's makes me hungry!!!!!!
Thanks Jennifer
Wow!! You are such an inspiration to me. You have made eating healthy fun n delicious!!
My favorite meal of the day.They all look great 👍
Eggcellent as always!! Congrats on your show. If I had UA-cam channel I would definitely watch. TFS!!
Congratulations on working with the Food Network!🎉💐☺️🍾
Thank you very much for this lovely recipes I've been copying your recipes I've been copying your recipes for my son for better healthy eating we love you so much you are a treasure in our life
Congrats !!
All the best! Wii look for it too
so so happy that you're on the food network channel!
You should be ON the Food Network! You're ideas are so much better than most of those I see.
Great food for my health! Love it!
I made the muffins but instead of muffins i put it in a reusable rubber non stick mini bread loaf pan and it turned out so good and looks so adorable i will deffi atly make agian and when my kids(1yrtwins) get up i will definatly share ..if mom dosent eat it all !
I don't really like breakfast, but dang, these look absolutely delicious. Very creative and nutritious, too!
Can't wait to try them all!!!
Congrats girl!! 👏
Congrats on your food network adventure friend!
Looks so good i will be trying your recipes they look so yummy for my tummy and healthy what more could u ask can't wait to try them thank you for showing us recipes to start our day off healthy 👍😘❤
Congrats on the Food-Network gig!
Love it ! You are the best, thank you 😘
All these look delicious!
I have been checking out healthier breakfast and these sound wonderful, TFS
This was soooo good!!! so much inspo!