For decades, breakfast was considered to be the ‘most important’ meal of the day, but the dreaded morning rush means it’s often the meal we skip. This is where meal prep can be vital if you’re keen to make healthier choices.
Studies have found that eating breakfast can lower your risk of developing diabetes, heart disease and high cholesterol, while The Guardian states that there’s even been a correlation between skipping breakfast and a greater likelihood of depression and stress.
Nutritionist Kristen Stavridis explains: “Eating breakfast consistently can be one of the best health steps you make in 2025. When you work on keeping blood sugar stable starting with your morning meal, this supports hormone health (for women) can help lower cortisol levels (stress hormone), helps support energy levels and coordination throughout the day, positively impacts cravings for the rest of the day – if you have a healthy breakfast that is.
“Eating a meal in the morning also gives us another chance to get in more vitamins, minerals and things like fibre, helping us to avoid nutrient deficiencies. Lastly, eating breakfast can help improve mood and reduce irritability.”
Whether you’re looking for a sweet or savoury breakfast or one that works for children, there’s something to appeal to everyone’s taste and timings.
Breakfast meal prep ideas
Waffles and pancakes
It might not initially sound like the healthiest option, but sugar-free pancake and waffle recipes are a great, and appealing, choice – particularly for families. Sweeten the mixture with mashed bananas or blueberries and add a dollop of Greek yoghurt for some protein, plus a sprinkle of seeds and nuts along with fresh fruit. Pop them in the toaster to reheat them first thing.
Overnight oats
Stavridis explains overnight oats are an excellent choice as they’re a “source of carbs to support stable energy levels throughout your morning, as well as being a great source of fibre and supportive for gut health and digestion.” Mix up the toppings each day to keep it interesting and even try overnight Weetabix too!
Egg muffins
If you love a savoury breakfast, then anything involving eggs is a must. Egg muffins are another great source of protein and fat, Stavridis adds, which can be stuffed with antioxidants like spinach, all of which provides “rich nutrients, omega 3 and fatty acids to support brain health and focus.”
Greek yoghurt and granola in jam jars
Stir in some greek yoghurt or tahini for an extra boost of healthy fats in the morning and add in some micronutrients in your granola with the addition of nuts, seeds (sunflower or chia) or fruit. It’s an easy grab and go on the morning too if you pop it in a jar or Tupperware!
Boiled eggs on toast
Boil and peel your eggs in the evening to have ready to have on toast the next day for your breakfast. This will cut down on the preparation for the meal, but still provide a good protein kick for you in the morning. Though it requires some assembling, it’s a much faster option that cooking it on the morning.
Chia seed pudding
Need a grab and go breakfast? Chia seed puddings and overnight oats can be your go-to. Stavridis explains that it’s “a great source of healthy fats for brain and hormone health as well as fibre which supports healthy digestion for the day and helps reduce bloating.”
Healthy breakfast burritos
If you have a busy and demanding day ahead, breakfast burritos packed with a filling of your choice such as eggs, spinach, turkey sausages or bacon, will keep you energised and feeling fuller. Stavridis adds that it’s ideal as it “helps reduce energy slumps and will keep you going all the way to lunch.”
Baked oats
In the winter, an alternative to overnight oats is baked oats. Once again it can all be prepped ahead of time, then popped in the microwave or airfryer in the morning.
Frittatas or tray baked eggs
There are so many interesting ways to eat eggs, especially for breakfast. Stavridis recommends pairing it with “chopped veggies like mushroom and tomatoes in an omelette”, baked in a frittata or in a tray bake similar to Shakshouka with tomatoes. She adds to finish the meal off with “a slice of sourdough alongside this for healthy carbs to make a nutritionally balanced breakfast.”
Smoothies
It’s always worth having a quick standby breakfast in the fridge, such as a smoothie packed with oats, frozen berries and even protein powder. Stavridis describes it as “easy-to-digest fuel” that still contains “healthy carbs, fibre and antioxidants too. This supports concentration, focus, and can help support the immune system.”
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