Breakfast Meal Prep: 5 Days in 30 Minutes

The 30-Minute Plan

Make three batches at once. Eat oats early in the week, eggs mid-week, smoothies anytime from the freezer.

What you need for 5 weekdays

• Overnight oats for two mini-preps. Per jar: 50g rolled oats, 120ml milk, 80g plain yogurt, 1 Tbsp chia. For 5 jars: 250g oats, 600ml milk, 400g yogurt, 5 Tbsp chia plus toppings.
• Egg muffins for mid-week. 12 muffins equals 6 servings of 2. You need 12 eggs, 150g chopped vegetables, 60g shredded cheese, salt and pepper, plus oil for the tin.
• Smoothie packs for the weekend. Per bag: 150g mixed fruit plus 30g spinach or kale. In the morning add 200-250ml milk and blend.

Send the totals to your shopping list before you start, and browse quick breakfast recipes for topping and filling ideas.

Batch 1: Overnight Oats (5 minutes x 2)

Mix oats + milk + yogurt + chia in jars. Refrigerate overnight. Make 3 jars Sunday for Mon-Wed, then 2 jars Wednesday night for Thu-Fri. Top each differently.

Batch 2: Egg Muffins (20 minutes)

Heat oven to 375°F. Whisk 12 eggs, stir in vegetables and cheese. Oil 12-cup tin, fill 3/4 full, bake ~18 minutes until center is set. Cool 10 minutes, then refrigerate.

Batch 3: Smoothie Packs (5 minutes)

Portion fruit and greens into 2 freezer bags. Freeze. In the morning blend 1 bag with milk for weekend bowls.

Weekly Schedule — storage-safe

• Mon: Overnight oats [Sunday prep]
• Tue: Egg muffins, reheated
• Wed: Overnight oats [Sunday prep]
• Thu: Egg muffins + smoothie if hungry
• Fri: Overnight oats [Wednesday prep]
• Weekend: Fresh smoothie bowls

Storage and safety: oats up to 4 days at ≤40°F/4°C; egg muffins 3-4 days refrigerated, reheat steaming, or freeze extras Day 1 up to 1 month. Do not eat Day-5 oats from Sunday prep. Cool within 2 hours in shallow containers and reheat egg muffins steaming throughout to 165°F/74°C. Fridge and freezer limits vary by dish — check Batch Cooking Freezer Storage Times and the current FoodSafety.gov food safety charts. When in doubt, throw it out.

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