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Meal Prep breakfast: Tips and recipes for preparation

June 16, 2020
  • Breakfast
  • Nutrition
Meal Prep breakfast: Tips and recipes for preparation

You do not feel like dedicating your morning to preparing your breakfast, but still want to eat healthy? Then you’ve come to the right place. In this article, we will give you some great tips on how to enjoy a healthy breakfast and still get enough sleep! Finally, there are some nice recipes that are great for Meal Prep! 

But first of all, it should be clarified why breakfast is so important and why you should never remove it from your morning routine.  

Why is a healthy breakfast so important? 

As you might already know, breakfast is the most important meal of the day. And that sounds logical too. Our body consumes almost 50 percent of the basal metabolism calories during the night, which means that our energy reserves are half empty in the morning. 

That is why it is even more important to have a healthy, nutritious breakfast in the morning. The best way to start your day is an energy load of healthy carbohydrates  such as porridge or muesli. Only then your brain, muscles and organs can function properly! 

If you start the day with a healthy breakfast, your blood sugar level will remain constant throughout the day. So, you will not have to struggle with ravenous appetite attacks and unrestrained cravings for sweets. You will also find it easier to maintain your weight or even lose a bit of weight. 

So remember: Avoid stress in the morning, but do not give up breakfast! And the best way to do that is with Meal Prep. But, uh… 

What is Meal Prep actually? 

Meal Prep is an abbreviation for “Meal Prepping”, which stands for “meal preparation”. But here is a very simple explanation: Meal Prep means preparation or precooking of meals. And this is best done in one day for the whole following week! Pretty simple, right? 

You can either pre-cook whole dishes and freeze part of them or prepare individual ingredients that will make it easier to prepare your meals later. 

Advantages of Meal Prep 

You will be surprised how much time you can save with Meal Prep. Not only because your breakfast is ready to eat when you get up, but also because you do not have to go shopping as often. Because if you plan well in advance, you won’t buy unnecessary food that will spoil in the fridge. 

Zeit nehmen gesundes Frühstück
With Meal Prep you save time in the morning and can start the day without stress 

By the way, it will also be easier for you to save money, because you will no longer have to buy breakfast on the way to work or to university. You will certainly eat healthier with your prepared food, because you will certainly not prepare any unhealthy ready meals.

Preparation of a healthy breakfast – with these tips you will succeed! 

Tip 1: Food planning 

The most important thing for preparing several healthy (breakfast) meals for the whole week is clearly the meal planning. Therefore, draw up a weekly plan: 

A weekly schedule can help you prepare your meals for the next week. 

Of course, a complete meal planning also includes a shopping list. You can also find it in the Weekly Meal Plan. As you have probably already seen, you can also enter the food you already have at home and should consume. This way you can easily avoid food waste and use leftover food creatively and deliciously

Tip 2: Choose the right ingredients 

Oats are a very good basis for your different breakfast variations! Oats are considered to be local superfoods and have many health benefits. The main reason why oats should not be missing in your breakfast is their high fibre content. That is why oats are healthy satieties and keep you fit throughout the day! 

Oats are just the thing for Meal Prep – you can prepare them as Overnight Oats for the whole coming week! 

Let’s move on to toppings. They are especially important for the taste and should not be missing in your meal-prep breakfast. You can take off and try something new. For example, on Sunday you can prepare your oatmeal base for the whole week and then in the morning you just have to add different toppings – just as you like!

Berries are perfect as toppings. If you include berries to your breakfast, you will eat twice as healthily – whether strawberries, raspberries or blueberries. And they taste pretty delicious and you can sweeten your breakfast naturally without any added sugar!

Nuts should not be missing in a healthy breakfast. Because they are a good source of vegetable protein and contain healthy fats that are essential for our body. 

Nuts also give your breakfast a delicious crunch. They become even crispier and tastier if you roast them briefly in a pan. You can also do this easily by roasting several nuts at once and then storing them in storage containers. Alternatively, you can make different nut butters from them, such as cashew butter or peanut butter

In our quickly prepared Strawberry-Chia Porridge you will already find wholegrain oats, nuts and strawberries – the perfect base for your daily porridges! 

Tip 3: Combine the ingredients correctly

You already know that carbohydrates, proteins and fats should not be missing in your breakfast. But the right combination of ingredients in your breakfast is also essential.

If you take these combinations into account, nothing stands in the way of a successful and energetic day: 

  • Curd cheese, oat flakes, nuts & seeds are healthy fillers with high protein contents
  • Oats & berries will help you overcome your morning tiredness 
  • Cashew nuts & cranberries have a mood-lifting effect 
  • Seed mix & walnuts have anti-inflammatory effects and strengthen your immune system.
Ideal breakfast combinations
The combination of chashew nuts and cranberries has a mood-lifting effect.

Tip 4: Use the correct containers 

After preparing your breakfast dishes, place them in space-saving containers. This way there is still enough space in your fridge for other food and you can find your way around easily. Also, if you want to take your breakfast to-go to work or university, small and light containers are an advantage! 

Ideas for Meal Prep breakfast recipes 

The following 3 recipes are perfect for Meal Prep, as they stay fresh in the fridge for a long time and taste extremely delicious. You will love them! 

Print Recipe
5 from 123 votes

Apple-Cinnamon Overnight Oats

The classic version – with the Verival Muesli Flake Base and apples, topped with Verival Blueberry-Apple Granola, fresh berries and colourful blossoms. 
Prep Time15 mins
Resting Time2 hrs
Total Time15 mins
Course: Breakfast
Keyword: breakfast-on-the-go, healthy, Overnight Oats, picnic, Vegan
Servings: 4 jars

Ingredients

  • 200 g Verival Muesli Flake Base
  • 2 apples
  • 1/2 lemon
  • 250 g soya joghurt
  • 400 ml soya or rice drink
  • 4 tbsp ground almonds
  • a dash of cinnamon
  • Verival Agave Syrup to taste
  • 4 tbsp Verival Blueberry-Apple Granola
  • fresh berries & blossoms to taste

Instructions

  • Open the jars and fill each of them with 50 g of Verival Muesli Flake Base (about 5 tbsp).
  • Wash the apples, cut in half and remove the stalk. Grate them and add some lemon juice to the grated apples.
  • Divide the apple among the jars and add 1 tbsp of ground almonds to each.
  • Fill up each jar with 2 tbsps of soya yogurt and 100 ml soya or rice drink. Refine with some cinnamon and agave syrup and mix well with a spoon.
  • Screw the lids on and place the jars in the fridge over night.
  • In the morning, top each jar off with 1 tbsp of Verival Blueberry-Apple Granola and add fresh berries and dried blossoms to taste.
chia-pudding-mandarine-blutorange
Print Recipe
5 from 148 votes

Chia Pudding with Blood Orange

Ingredients

  • 10 g Verival Chia Seeds
  • 100 ml Coconut Rice Drink (Almond Drink etc.)
  • 1 blood orange
  • 1 tangerine
  • 1 tbsp grated coconut
  • 1 tbsp pistachios, chopped

Instructions

  • Soak Chia Seeds in Coconut Rice Drink overnight. Stir well before putting it in the fridge.
  • Peel the citrus fruits and divide them in a few individual slices.
  • In the morning, take Chia Pudding out of the fridge and top with blood orange and tangerine wedges.
  • Finish by adding a touch of grated coconut and pistachios and voilà.
Print Recipe
5 from 133 votes

Banana-Coconut Overnight Oats

The exotic version – with the Verival Muesli Flake Base and banana puree, topped with Verival Crunchy Mix with Fruits and fresh berries.
Prep Time15 mins
Resting time2 hrs
Total Time15 mins
Course: Breakfast
Keyword: breakfast-on-the-go, healthy, Overnight Oats, picnic, Vegan
Servings: 4 jars

Ingredients

  • 200 g Verival Muesli Flake Base
  • 2 bananas
  • 250 g soya yoghurt
  • 400 ml soya or rice drink
  • 4 tbsp coconut flakes
  • Verival Agave Syrup to taste
  • 4 tbsp Verival Crunchy Mix with Fruits
  • fresh berries & blossoms

Instructions

  • Open the jars and fill each of them with 50 g of Muesli Flake Base (about 5 tbsp).
  • Peel the bananas and mash them using a fork.
  • Divide the banana mash among the jars and add 1 tbsp of coconut flakes to each.
  • Fill up each jar with 2 tbsps of soya yogurt and 100 ml soya or rice drink. Refine with some agave syrup and mix well with a spoon.
  • Screw the lids on and place the jars in the fridge over night.
  • In the morning, top each jar off with 1 tbsp of Verival Crunchy Mix with Fruit and add fresh berries to taste.

Strawberry-Chia Porridge

Our Strawberry & Chia Porridge marries the luscious sweetness of...

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  • #breakfast combinations
  • #healthy breakfast
  • #meal prep
  • #meal prep breakfast

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