Healthy Breakfast Meal Prep Ideas | New Year 2018

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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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