Hi everyone ! Today I’m sharing three easy and delicious breakfast meal prep ideas you can make ahead of time for your busy week. As a resident doctor setting myself up for success is super important so I hope this gives you some inspiration and I promise they are very low effort recipes !
Link to my favorite protein powder:
Recipes:
1. Turkey sausage egg muffins:
12 eggs
2 tbsp milk of choice
1 tsp salt
1 tsp pepper
preheat oven to 350 F. Whisk all ingredients together- optional to also add diced onions, jalapeño, mushrooms, etc. Pour into oiled baking dish (pyrex) and bake in oven for 25 minutes. Let it cool around 5 minutes. Cut into 6 squares
For the sandwich:
A pack of english muffins ( mine came in a pack of 6)
Cheese of choice- I used provolone
Meat of choice – I did turkey sausage patties- can opt for bacon/ ham/ or skip the meat
Assemble bread, cheese, sausage and egg- wrap in foil or parchment paper
Keep in freezer for about 1 week. To eat microwave each side 1 minutes or pop in toaster oven.
2. Pancake Muffins
2 cups of pancake or waffle mix ( I used kodiak chocolate mix)
3 scoops of protein powder
3 cups of liquid of choice ( water or milk)
Preheat oven to 350 F. Mix ingredients together. Add In preferred toppings ( I did frozen raspberries- other frozen or fresh fruit, or chocolate chips or nuts also work great). Scoop evenly into oiled muffin tin. Bake 15 minutes and let it cool.
Done ! Serve with some nut butter, yogurt or as is.
3. Overnight oats
Per Jar:
1/3-1/2 C quick cut oats
1 scoop vanilla protein powder
1 C water ( or milk)
Top with frozen fruit, nut butter and / or nuts
other optional ingredients : hemp seeds, chia seeds, cacao powder, cinnamon, nutmeg
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Nayiri 🙂