If you’re like me, time is a precious commodity in the morning. Even still, I like to fuel my body with a nutrient dense breakfast so that I start my day out with last energy for better focus, creativity and productivity throughout my day.
How do I do this? It would never happen if I did not plan ahead for the week. Meal planning means that I set myself up for a week of convenient healthy foods. In a fast-paced fast-food world, it is my only option to combat not stopping at the drive-thru for a calorie dense but nutrient poor and energy draining breakfast. This is not how I want to start my day and I know many of you feel the same. So what do we do instead?
Here are two savory breakfast options that will provide you with healthy options for your whole week. They can be made ahead and re-warmed in the microwave at home or at work.
Meal one: Breakfast Casserole
Meal two: Breakfast Hash
I get it, it’s only two options for the whole week, which may not sound like much of a variety to some. However, if you are stopping at your fav drive-thru, how often do you tend to order the same meal every time? When you think about it, you’re probably not having too many options throughout your week as you think you may. Give these a try, you may find that you enjoy having breakfast ready and waiting for you and be surprised how much time and MONEY it says you from not having to stop at the drive-thru.
Here’s the idea behind these two: you will sautéed up veggies and protein (meat, beans, tofu). With half of the mixture, you will make a breakfast casserole, with the other half you will make a breakfast hash. It takes about 15 minutes of active chopping and cooking (then just throw it in the oven for 45 min) and you’ve got breakfast for the whole week!
How to meal prep breakfast for the whole week:
2/3 cup milk (or unsweetened almond milk)
1 medium sweet potato
2 cups mushrooms
2 medium zucchini
1 bunch of green onions
3 cups spinach
1 cup cherry tomatoes
1 lbs ground meat
6 corn or cassava flour tortillas (I like Siete brand)
3 tbsp taco seasoning (see my recipes)
Make breakfast casserole first:
- Preheat the oven to 375 F. Lightly coat a 9 x 12 glass casserole dish with avocado oil.
- Heat skillet to medium-high, add ground meat and season with 1 tsp taco seasoning, dash of sea salt and black pepper. Cook until browned, about 3-5 min and remove from heat.
- Place skillet back on medium-high heat. Add 1 tsp avocado oil, green onions, mushrooms, zucchini and 1 tsp taco seasoning, dash of sea salt and black pepper. Cook for 2-3 minutes or until vegetables begin to soften. Add spinach and stir until wilted, about 2-3 minutes. Remove from heat.
- Cut the sweet potato into slices about 1/4 inch thick. Layer the slices on the baking casserole. Season with 1 tsp taco seasoning, dash of sea salt and black pepper. Mix to coat on all sides, then evenly distribute potatoes in casserole dish.
- Top the sweet potatoes with half of the ground meat and 1/3 of veggies.
- Whisk 12 eggs and 1/2 cup milk well. Season with 1/4 tsp salt and 1/4 tsp black pepper. Pour egg mixture in casserole dish.
- Slice cherry tomatoes in half lengthwise and add to casserole.
- Bake in the oven for 45-55 minutes, or until sweet potatoes have softened and eggs are cooked through and no longer runny. Remove from heat. Cut into 6 servings and refrigerate. Re-warm in microwave or oven. Serve with salsa and 1/2 cup leftover veggies or fruit.
To make breakfast hash:
Combine the rest of the ground meat and veggies and store in a container in refrigerator. Follow these directions when ready to make the breakfast hash:
- Whisk 2 eggs and 2 tbsp milk together. Remove veggie and meat mixture from refrigerator.
- Heat skillet to medium heat. Add 1/2 of the hash and warm for 1 minute. Turn heat down to medium low, add egg mixture and continue to stir until eggs are cooked to your desired doneness. Remove from heat. Warm corn or flour tortilla in microwave or in skillet once you remove the hash. Serve has with warmed corn or cassava tortilla.
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Created By Jill Roberts, MCN, RCN, LD