Eating Well · Organic/Natural · Weight Loss

7 Days Grab & Go Breakfast Meal Plan

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For a quick breakfast you can take on the go, try one of this week’s tasty meal ideas. Save time during the week by making your breakfast ahead of time on a Sunday. Or pack up a healthy meal to bring to work. With this healthy meal plan, there’s no excuse for not eating breakfast every day this week.


DAY 1: Muffin-Tin Quiches with Smoked Cheddar & Potato


2 tablespoons extra-virgin olive oil
1½ cups finely diced red-skinned potatoes1 cup diced red onion¾ teaspoon salt, divided 8 large eggs

1 cup diced red onion¾ teaspoon salt, divided 8 large eggs

¾ teaspoon salt

divided 8 large eggs

1 cup shredded smoked Cheddar cheese
½ cup low-fat milk
½ teaspoon ground black pepper
1½ cups chopped fresh spinach

Prep 30 m
Ready In 1 h

  1. Preheat oven to 325°F. Coat a 12-cup muffin tin with cooking spray.
  2. Heat oil in a large skillet over medium heat. Add potatoes, onion and ¼ teaspoon salt and cook, stirring until the potatoes are just cooked through, about 5 minutes. Remove from heat and let cool 5 minutes.
  3. Whisk eggs, cheese, milk, pepper and the remaining ½ teaspoon salt in a large bowl. Stir in spinach and the potato mixture. Divide the quiche mixture among the prepared muffin cups.
  4. Bake until firm to the touch, about 25 minutes. Let stand 5 minutes before removing from the tin.

Nutrition Information:

  • Serving size: 2 quiches each
  • Per serving: 238 calories; 16 g fat(5 g sat); 1 g fiber; 11 g carbohydrates; 14 g protein; 59 mcg folate; 263 mg cholesterol; 3 g sugars; 0 g added sugars; 1,251 IU vitamin A; 7 mg vitamin C; 177 mg calcium; 2 mg iron; 494 mg sodium; 377 mg potassium
  • Nutrition Bonus: Vitamin A (25% daily value)
  • Carbohydrate Servings: ½


Related: Eat-Stop-Eat Method


DAY 2: Mango Piña Colada Smoothie

Mango adds sweet flair to the traditional piña colada flavors of pineapple and coconut in this healthy fruit smoothie recipe that will have you feeling like you’re on the beach.


1 cup nonfat plain Greek yogurt
¾ cup frozen pineapple
¾ cup frozen mango

½ cup “lite” coconut milk (see Tip)
Unsweetened coconut flakes for garnish

Active 5 m
Ready In 5 m

  1. Combine yogurt, pineapple, mango and coconut milk in a blender. Puree until smooth. Garnish with coconut flakes, if desired.
  2. Refrigerate leftover coconut milk for up to 1 week or freeze for up to 2 months. It will appear separated when thawed; simply mix until smooth.

Nutrition information:

Serving size: 1 cup
Per serving: 182 calories; 5 g fat(3 g sat); 2 g fiber; 23 g carbohydrates; 13 g protein; 46 mcg folate; 6 mg cholesterol; 18 g sugars; 0 g added sugars; 710 IU vitamin A; 52 mg vitamin C; 139 mg calcium; 0 mg iron; 57 mg sodium; 330 mg potassium
Nutrition Bonus: Vitamin C (87% daily value)
Carbohydrate Servings: 1½
Exchanges: 1 fruit, ½ nonfat milk, 1 fat


DAY 3: Seeded Whole-Grain Quick Bread

Bake this healthy, seedy loaf on Sunday and you can enjoy it all week—if it doesn’t disappear first. This quick bread recipe is the perfect vehicle for both sweet and savory toppings, so try it as avocado toast one day and with honey the next. Store it tightly wrapped, as all the seeds make it a little more apt to dry out than typical whole-wheat breads.


⅓ cup unsalted sunflower seeds
⅓ cup unsalted pumpkin seeds
3 tablespoons flaxseed
3 tablespoons sesame seeds
2 cups white whole-wheat flour
½ teaspoon baking soda
½ teaspoon salt

1 tablespoon baking powder
3 large eggs
1½ cups buttermilk
1 cup rolled oats
½ cup avocado oil or extra-virgin olive oil
2 tablespoons honey or pure maple syrup


Active 25 m
Ready In 4 h

  1. Preheat oven to 350°F. Coat a 9-by-5-inch loaf pan with cooking spray.
  2. Combine sunflower seeds, pumpkin seeds, flaxseed and sesame seeds in a dry medium skillet; toast over medium heat, stirring, until lightly brown and starting to pop, 5 to 7 minutes.
  3. Reserve 2 tablespoons of the seed mixture in a small bowl; transfer the remaining seeds to a large bowl. Add flour, baking powder, baking soda and salt to the large bowl; whisk to combine. Whisk eggs in a medium bowl, then stir in buttermilk, oats, oil and honey (or maple syrup). Pour the wet ingredients into the dry ingredients; stir and fold together until combined. Scrape the batter into the prepared pan. Sprinkle with the reserved seeds.
  4. Bake until golden brown and a toothpick inserted into the center of the loaf comes out clean, 45 to 55 minutes. Let cool in the pan for about 30 minutes before turning out onto a wire rack to cool completely.
  • Make Ahead Tip: Store airtight at room temperature for up to 3 days or refrigerate for up to 5 days.

Nutrition information:

Serving size: 1 slice
Per serving: 340 calories; 20 g fat(3 g sat); 5 g fiber; 32 g carbohydrates; 10 g protein; 31 mcg folate; 57 mg cholesterol; 6 g sugars; 0 g added sugars; 100 IU vitamin A; 1 mg vitamin C; 172 mg calcium; 5 mg iron; 418 mg sodium; 249 mg potassium
Nutrition Bonus: Iron (28% daily value)
Carbohydrate Servings: 2
Exchanges: 1½ starch, ½ medium-fat meat, 3½ fat


Related: How To Quickly Prepare Meals For Your Diet


DAY 4: Strawberry & Yogurt Parfait

This fruity parfait can be layered in a jar the night before to literally grab-and-go in the morning! Choose plain yogurt and add your own sweetener to help keep a lid on added sugars. Pack the granola separately until you’re ready to eat so it doesn’t get soggy.


1 cup sliced fresh strawberries
1 teaspoon sugar
½ cup nonfat plain Greek yogurt
¼ cup granola

Active 10 m
Ready In 10 m

  1. Combine strawberries and sugar in a small bowl and let stand until the berries start to release juice, about 5 minutes.
  2. To assemble parfait, layer yogurt and the strawberries with their juice in a 2-cup container. Top with granola.
  • Make Ahead Tip: Assemble the parfait up to 2 hours ahead.

Nutrition information:
Serving size: about 1½ cups
Per serving: 285 calories; 8 g fat(1 g sat); 6 g fiber; 37 g carbohydrates; 17 g protein; 73 mcg folate; 6 mg cholesterol; 22 g sugars; 7 g added sugars; 30 IU vitamin A; 98 mg vitamin C; 174 mg calcium; 2 mg iron; 50 mg sodium; 577 mg potassium
Nutrition Bonus: Vitamin C (163% daily value)
Carbohydrate Servings: 2½
Exchanges: 1 starch, 1 fruit, 1 nonfat milk, 1 fat


DAY 5: Green Eggs & Ham Bagel Breakfast Sandwich

This healthy bagel breakfast-sandwich recipe, with layers of ham, Swiss cheese, egg and spinach, is ready in just 5 minutes and can be wrapped up to eat on the go.


1 whole-wheat bagel (3 ounces), halved
1 slice low-sodium Swiss cheese
1 slice Canadian bacon
1 teaspoon extra-virgin olive oil
1 large egg½ cup baby spinach, coarsely chopped
Pinch of freshly ground pepper

Active 5 m
Ready In 5 m

Toast bagel. Place cheese and Canadian bacon on the bottom half. Heat oil in a small nonstick skillet over medium-high heat. Add egg, spinach and pepper and cook, stirring, until set, about 1 minute. Place the egg mixture on the cheese and bacon. Top with the remaining bagel half. Cut in half to serve, if desired.

Nutrition information:
Per serving: 446 calories; 17 g fat(7 g sat); 8 g fiber; 50 g carbohydrates; 26 g protein; 55 mcg folate; 215 mg cholesterol; 2 g sugars; 1 g added sugars; 1,863 IU vitamin A; 4 mg vitamin C; 287 mg calcium; 4 mg iron; 670 mg sodium; 592 mg potassium
Nutrition Bonus: Vitamin A (37% daily value), Calcium (29% dv), Iron (22% dv)
Carbohydrate Servings: 3½
Exchanges: 3 starch, 2 medium fat meat, ½ lean meat, 1 fat


DAY 6: Peanut Butter & Chia Berry Jam English Muffin

The addition of chia seeds in the quick “jam” topping adds heart-healthy omega-3s to this healthy breakfast recipe.


½ cup unsweetened mixed frozen berries
2 teaspoons chia seeds
2 teaspoons natural peanut butter
1 whole-wheat English muffin, toasted

Active 10 m
Ready In 10 m

Microwave berries in a medium microwave-safe bowl for 30 seconds; stir and microwave 30 seconds more. Stir in chia seeds. Spread peanut butter on the English muffin. Top with the berry-chia mixture.

Nutrition information:

Serving size: 1 English muffin
Per serving: 262 calories; 9 g fat(2 g sat); 9 g fiber; 40 g carbohydrates; 10 g protein; 45 mcg folate; 0 mg cholesterol; 12 g sugars; 0 g added sugars; 7 IU vitamin A; 9 mg vitamin C; 234 mg calcium; 3 mg iron; 287 mg sodium; 274 mg potassium
Nutrition Bonus: Calcium (23% daily value)
Carbohydrate Servings: 2½
Exchanges: 2 starch, ½ fruit, 1½ fat


Related: The Biggest Lie In Weight Loss


DAY 7: Apple Spice Muffins

Think of crème fraîche as sour cream’s richer, thicker, less-sour sibling. In this healthy muffin recipe, it’s the secret ingredient that gives these muffins a light texture and rich flavor. The batter is made with extra spices and tons of sweet fruit, which means you won’t notice the minimal amount of white sugar.


Muffin Batter:
1¾ cups white whole-wheat flour
2 teaspoons baking powder
2 teaspoons ground cinnamon
1 teaspoon ground ginger
½ teaspoon baking soda
½ teaspoon kosher salt
¼ teaspoon ground cloves
⅓ cup granulated sugar
8 tablespoons unsalted butter (1 stick), melted and at room temperature
½ cup crème fraîche, at room temperature
½ cup reduced-fat milk, at room temperature
2 large eggs

1 tablespoon vanilla extract
¾ cup dried cranberries or raisins, divided
3 ½ cups finely chopped peeled Granny Smith apples (2-3 large)
1 cup rolled oats Crumb Topping
¾ cup rolled oats
½ cup white whole-wheat flour
1 teaspoon ground cinnamon¼ teaspoon kosher salt4 tablespoons unsalted butter ( ½ stick), melted
3 tablespoons honey
2 teaspoons vanilla extract

Active 30 m
Ready In 1 h 30 m

  1. Position racks in upper and lower thirds of oven; preheat to 350°F. Line 20 muffin cups with paper liners.
  2. To prepare batter: Sift 1¾ cups flour, baking powder, 2 teaspoons cinnamon, ginger, baking soda, ½ teaspoon salt and cloves into a mixing bowl. Add sugar and 8 tablespoons butter and stir to combine. Add crème fraîche, milk, eggs and 1 tablespoon vanilla; beat on low speed for 10 to 15 seconds. Increase speed to medium-high and beat until light and fluffy, about 20 seconds.
  3. Chop about half the cranberries (or raisins) into small pieces. Fold all the cranberries (or raisins), apples and 1 cup oats into the batter. Divide the batter among the prepared muffin cups.
  4. To prepare topping: Mix oats, flour, cinnamon and salt in a medium bowl. Whisk butter, honey and vanilla in a small bowl; drizzle on top of the oat mixture and mix until well incorporated. Top each muffin with some of the crumb topping.
  5. Bake on the upper and lower racks, rotating top to bottom halfway through, until lightly golden and firm to the touch, 30 to 35 minutes. Let cool in the tins on a wire rack for at least 30 minutes before serving.
  • To make ahead: Store individually wrapped for up to 2 days at room temperature or up to 2 weeks in the freezer; defrost overnight at room temperature before serving.
  • Equipment: 2 muffin tins with 12 ( ½-cup) cups, paper liners

Nutrition information:

Serving size: 1 muffin
Per serving: 220 calories; 10 g fat(6 g sat); 3 g fiber; 29 g carbohydrates; 4 g protein; 7 mcg folate; 42 mg cholesterol; 12 g sugars; 6 g added sugars; 262 IU vitamin A; 1 mg vitamin C; 60 mg calcium; 2 mg iron; 138 mg sodium; 129 mg potassium
Carbohydrate Servings: 2
Exchanges: 1 starch, ½ fruit, ½ other carbohydrates, 2 fat


Enjoy them all.

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