Healthy Diet

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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Kira
Communicator. Hipster-friendly travel trailblazer. Extreme introvert. Beer ninja. Professional entrepreneur. Coffee junkie. Analyst. Web maven.

32 Comments

  1. As a HUGE Food Network fan, I think they NEED YOU!!!! You are everything they look for in a Food Network star! So happy for a foot in the door. They will see very quickly that they need to expand their contract with you and put you in front of their cameras! CONGRATULATIONS!!!

  2. Congratulation on Food Network! and thanks for recipe on apples, just bought ton of it today.

  3. U r amazing…U saved mah life…m a medical student i have to rush to mah clg very early in d morning…Nd i would say m a taste conscious…So breakfast is always a big deal for me…Bt thankss to u..U made it really s Simple….

  4. Wow congrats on the Food Network! You definitely deserve it and I will be watching 🙂 Btw, salad is so not weird for breakfast. We eat in Israel all the time

  5. I am confused about the difference between YAMS and SWEET POTATOES. According to the grocery story what you used is a yam. Sweet potatoes as per grocery stores are cream coloured inside (and red on the outside). Please clarify?

  6. Yes thank u finally easy reaxy made breky kale for breakfast im in and apple chips damn welcome 2018

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