Vegan Meal Prep Breakfast Ideas

The vegan meal prep ideas in this post will ensure that you start your day with good nutrition—even when life gets busy! Whether you eat breakfast on-the-go or work from home, you’ll find options that are nutritious, satisfying, and convenient.

A great vegan meal prep breakfast idea: tofu scramble and toast to go. They're pictured in portable containers.

Meal prep is the reason that I eat home cooked meals consistently.

I love cooking enough to have devoted part of my professional life to it. But I’m no longer at a place where cooking feels pleasurable at the end of a long day.

On busy weeknights, cooking feels like a burden. On top of this, I’m no good at making food decisions when I’m hungry and tired. This is often the case when I wrap up a full day with my nutrition clients.

Under those conditions, I’m likely to have a hard time deciding what I want to eat. I’ll get easily frustrated if a recipe doesn’t go smoothly.

Of course, there are frozen foods, which make life easy if I’m not in the mood to cook. But I love hearty, varied, homemade meals. Thanks to my meal prep routine, I can enjoy them all week long—without cooking all week long!

The Vegan Week

Embrace the joy of eating homemade food every day with the hearty and wholesome recipes in The Vegan Week.

Whether you have three, two, or even just one hour of time to spare, The Vegan Week will show you how to batch cook varied, colorful, and comforting dishes over the weekend.

I meal prep most of my meals. But in many ways, meal prep breakfasts are the most important part of the nutritional puzzle.

A large, round serving dish holds a savory vegan breakfast.

This post is dedicated to my favorite vegan meal prep breakfast ideas. They fuel my mornings through busy times and restful times alike.

Here’s what I’ve included in the post:

  1. Vegan breakfast nutrition
  2. Prioritizing protein
  3. Meal prep breakfast essentials
  4. Storage
  5. Storage containers
  6. Meal prep breakfast recipe ideas
  7. No-cook vegan breakfast ideas

Vegan breakfast nutrition

I know from working with clients that many people aren’t breakfast people. They’re not hungry in the morning or they’re too rushed with early day obligations to prioritize eating.

I understand that feeling. When I have early day meetings or client sessions, I sometimes struggle to eat something nutritious as the day begins.

Yet, for all of the practical challenges that surround breakfast, there’s evidence in support of a nutrient-dense morning meal.

Kids and teens to eat breakfast, rather than skipping it, seem to be more alert and perform more strongly in school.

Breakfast consumption has been linked in observational studies to improved cardiac health [1, 2], blood pressure control [3], and insulin sensitivity/prevention of Type 2 Diabetes [4, 5].

It’s not entirely clear from these studies whether it’s breakfast itself that makes the difference, or another pattern or habit that people who eat breakfast also tend to adhere to.

To me, it makes intuitive sense that a morning meal would contribute to a healthy metabolic rate and more balanced eating through the day. Most folks tend to have a harder time with balanced eating when they go long periods of time without food.

More importantly, a skipped breakfast is a missed opportunity for good nutrition!

Many breakfast foods are rich in fiber (think: oats, whole grain cereals, whole grain bread), protein (think: tofu scramble, peanut butter, vegan breakfast meats), and phytonutrients (think: fruits and vegetables).

Prioritizing protein

My clients tend to be very nutrition-savvy. Yet many of them report inadequate protein intake when we go over their diets together for the first time.

I’m a big believer in a protein-rich breakfast for energy, blood sugar control, and satiety. I routinely encourage clients to get a 20 gram bolus of protein at breakfast when possible, or a minimum of 10-15 grams when it’s not.

Eating a protein-packed breakfast will help you to meet overall protein needs for the day. Adequate protein and energy intake in is associated with strong immunity [6], maintenance of muscle mass over time [7], wound healing and recovery after injuries or surgeries [8], and enhanced satiety after meals [9, 10].

In short, protein is important! In pulling together the meal prep breakfast ideas below, I’ve tried to prioritize this critical nutrient.

Meal prep breakfast essentials

So, what else do I prioritize when I’m coming up with meal prep breakfast ideas? Here’s a short list.


I eat what I crave in the morning, but I also try to prioritize nutrition. The nutrients that I think about are:

  • Protein
  • Calcium
  • Fiber
  • Complex carbohydrates/starches
  • Healthful fats
  • Phytonutrients (for example, antioxidants)

All of my most common go-to breakfasts are power plates, which is to say that they feature protein, fat, and carbs.

I always include some fruit or vegetable for phytonutrient density. Phytonutrients are responsible for the beautiful colors that fruits and vegetables display. They’re individually and collectively associated with lower rates of chronic disease.

A bowl of ginger pear muesli is garnished with thin pear slices.

As for calcium—a big nutrient of concern for me, given my anorexia history—I prioritize fortified plant milks. I also try to sneak leafy greens and legumes into savory breakfast when I can.


Much as I love a hearty breakfast, I don’t love having to fuss too much over food on a busy weekday. My favorite meal prep breakfast ideas include options that are simple to prepare.

They often feature my favorite store-bought vegan products, like cereal or yogurt. These foods make it easier for me to nourish myself well on a regular basis.


I love both sweet and savory breakfast foods. So, I try to get a variety of both as I plan my breakfasts for the week.

This doesn’t mean that I don’t have defaults. Toast and bagels (savory or sweet) are the two most common among those, followed by breakfast tacos and tofu scramble.

I also eat a lot of oatmeal and cereal.

Yet I try, even when I’m busy and on autopilot, to not eat the exact same breakfast each day. More variety means a wider array of nutrients.

When I meal prep for the week, I plan on making (or having ingredients for) at least two breakfast options.


I find that my most successful vegan meal prep ideas are portable. While I often eat breakfast at home, it’s good to know that I could grab these and take them to a meeting if I needed to.

Sometimes, I bring them to a coffee shop, so that I can work with others around me for a change.

Even if I do WFH every morning for a week, it helps me to pack my breakfasts up as if I were going to take them somewhere. They end up prepared, portioned, and ready to eat when I reach for them. This is a nice convenience if I have to eat in a rush, before my first client of the day.

Two slices of zucchini bread, some apple slices, and raw almonds are packed in containers and resting on a white surface.

Meal prep breakfast storage

Once you pick out one or two vegan meal prep breakfast ideas for the week ahead, you’ll need to store them.

The specifics of storage time vary quite a bit from food to food. But here’s a general sense of how long various breakfast items keep:

  • Vegan yogurt: 1-2 weeks before opening, 3-7 days after opening
  • Dry cereals: 6-12 months before opening, 1-3 months after opening
  • Fruit: varies, here is a good general storage guide
  • Bread: 5-7 days at room temperature, 1-2 weeks in the fridge, up to 3 months in the freezer
  • Tofu scramble: up to 4 days in an airtight container in the fridge
  • Overnight oats (prepared): up to 3 days in an airtight container in the fridge
  • Baked oatmeal: up to 5 days in an airtight container in the fridge
  • Quick breads (such as muffins, scones, or banana bread): 4 days at room temperature, 5-7 days in the fridge, 2-3 months in the freezer

Meal prep breakfast storage containers

On the topic of storage, it’s essential to have some food containers that make this possible!

That becomes even more true if you need to transport your breakfasts from home to work, school, childcare, or another setting.

There are many food container options nowadays, from bento boxes to silicone bags. Here are some of the containers that I rely on most:

Most of the above are microwave friendly for reheating.

Meal prep breakfast recipe ideas

These breakfast recipe ideas are by no means the beginning or end of what’s possible for a portable morning meal. They’re just a sampling of what I’ve come to rely on myself.

The ideas are flexible, as you’ll see. Many of the options I mention can be modified by switching up accompaniments or toppings.

I hope you’ll find an option that you enjoy on this list of sweet and savory meals.

Overnight oats or vegan muesli

Overnight oats and soaked muesli are incredibly easy to prepare, and they’re packed with soluble fiber. Add your favorite nuts, seeds, dried fruit, or fresh fruit to make these portable breakfasts more filling and fun.

Some of my favorites:

Banana Mocha Overnight Oats
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Ginger Pear Muesli with Creamy Cashew Milk
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Vanilla Spice Pumpkin Overnight Oats
These vegan vanilla pumpkin overnight oats are such a treat! They taste of vanilla and pumpkin pie spice, and they're naturally sweetened with finely chopped medjool dates. The dates almost seem to melt into the overnight oats, creating pockets of sweetness and texture. You can meal prep the overnight oats on the weekend for quick, portable, nutritious weekday breakfasts.
A glass mason jar with a white lid is resting on a white surface. It holds a mixture of vegan pumpkin overnight oats with chia seeds.
Get the recipe

Tofu scramble with bread + fruit

I can’t think of a plant-based breakfast that packs more nutritional bang-for-your-buck than tofu scramble.

Tofu scrambles are full of protein, fiber if you add veggies, and they usually have some calcium, too (this depends on the tofu brand that you use).

I like to pack up my scrambles with fresh fruit and some bread on the side.

If I put fruit and scramble in the same container, then I usually serve the tofu leftovers cold, which I like! If I want to heat the scramble up, then I simply pack it in an individual, microwave-safe container.

Other potential, portable tofu scramble accompaniments include:

  • Blueberry corn muffins
  • A container of cooked whole grain (like rice or quinoa)
  • Toasted English muffin (if you have a toaster at work or school)
  • Whole grain crackers (I like Triscuits)

Here are some of my favorite tofu scramble recipes:

Green Tofu Scramble
This green tofu scramble is exactly what it sounds like! It's a high-protein vegan breakfast scramble that's loaded with green vegetables. It's a nutritious breakfast option that can be made ahead for morning nutrition on-the-go.
A round, white bowl has been filled with a mixture of scrambled tofu and thinly sliced, green zucchini.
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Classic Tofu Scramble Recipe
My all-time favorite vegan scramble! Packed with plant-protein and veggies, this is a foolproof twenty minute meal.
Two bowls of vegan classic tofu scramble, full of fresh vegetables and greens, ready to be served.
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Tofu Scallion Black Bean Scramble
This scallion black bean tofu scramble is a fiber-filled and protein-packed vegan breakfast! Scallions add tons of flavor and are quick-cooking.
A round plate is filled with a black bean tofu scramble, made with chopped scallions and accompanied by small pieces of toast.
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Tofu Quinoa Veggie Scramble
This tofu quinoa veggie scramble combines the best of both worlds: protein-rich tofu and cooked whole grains. It's a hearty, healthy, one-dish vegan breakfast recipe that's easy to make.
An angled photograph of a vegan breakfast plate of tofu vegetable quinoa scramble.
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Tofu Tahini Scramble
This tofu tahini scramble is deeply savory and flavorful. A combination of tahini and hummus create a creamy texture, while chickpeas add extra nutrition to the dish.
A plate covered in baby spinach has been piled with a vegan tofu tahini scramble. A fork rests nearby.
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Oat cakes

I first made oat cakes when I was in grad school. I was always on the lookout for portable breakfasts that could double as snacks.

An attempt to make baked oatmeal in a muffin tin turned into these dense, nutritious little cakes. They’re not like Scottish oatcakes, which are crispy and cookie-like.

Instead, they’re hearty and surprisingly filling. A couple of them can be breakfast-on-the-go with serious staying power.

Here are two recipes to experiment with:

Apple Ginger Oatcakes
A vegan breakfast treat, made with rolled oats and raisins, is broken in half and resting on a small, white plate.
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Apple Berry Baked Oatmeal Cups
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Baked oatmeal (+ yogurt, if you like)

Speaking of varieties of baked oatmeal, I’m also a huge fan of baked oatmeal with yogurt as a portable breakfast combo.

Baked oatmeal was actually my favorite meal prep breakfast when I was doing my clinical internship. Sometimes I could microwave it, sometimes I ate it cold, sort of like a bar.

It’s sometimes just perfect on its own, but an accompaniment makes it even more satisfying. This can be nut butter, gingered blueberry sauce, or plain or vanilla vegan yogurt. The latter is most satisfying of all, at least to me.

Here are the oat bake flavors that I make most often:

Vegan Pumpkin Chocolate Chip Baked Oatmeal
A small, ceramic bowl holds a slice of vegan pumpkin chocolate chip baked oatmeal, which is drizzled with maple syrup.
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Skillet Baked Oatmeal with Summer Stone Fruit
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Vegan Blueberry Banana Oat Bake
This vegan blueberry banana oat bake is a perfect make ahead breakfast. It's packed with nutrition in the form of whole grains, fruit, and nuts.
Three small white plates are holding a vegan oat bake with blueberries and banana.
Get the recipe

Quick bread (+ something else)

There aren’t too many sweet breakfasts that I enjoy more than a thick slice of vegan quick bread. For breakfast, I pair these treats with something else. Here are a few of my favorite “something else” options:

  • Vegan yogurt
  • Fruit + almonds
  • Nut butter
  • A regular latte or turmeric chai latte
  • A cup of warm soy milk (this is mainly for protein and calcium, though it’s also comforting and nice in the colder months, especially with a little vanilla!)

And here are my favorite vegan quick breads from the blog:

Classic Vegan Banana Bread
An angled photograph of classic vegan banana bread, sliced and ready to serve
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Classic Vegan Pumpkin Bread
Fall's favorite quick bread! Moist and tender, this classic vegan pumpkin bread is just the right amount of sweet.
Newly baked pumpkin bread on a white kitchen countertop
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Classic Vegan Zucchini Bread (Perfectly Moist!)
I love this vegan zucchini bread recipe for its simplicity. It’s pretty much a one-bowl recipe. No complicated steps. No bells or whistles. No mix-ins, aside from the zucchini. It’s delicious the way it is. Like many of my favorite baked goods.
A stack of zucchini bread slices rest on a small piece of white parchment paper.
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Vegan Pumpkin Chocolate Marble Loaf
The ultimate, swirly, sweet and chocolatey vegan quick bread for fall!
An overhead shot of a piece of pumpkin chocolate marble loaf on a serving plate, with a bite ready to be eaten.
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Vegan Spiced Pecan Citrus Loaf
This vegan spiced pecan citrus loaf is perfect for breakfast or snacks. Heart-healthy, nutty pecans make it both filling and nutritious! Orange juice and zest give the loaf a wonderful aroma and flavor.
A moist, fluffy vegan pecan citrus loaf has been sliced and plated. A fork is being used to cut into one slice.
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Savory leftovers

The leftovers of any favorite savory breakfast lend themselves well to meal prep. Portion them, store them, and enjoy them as the week goes by.

If you have a fridge at work, these are also great options for transporting and reheating!

Here are some of my favorite savory breakfasts that are also conducive to meal prep:

Farro Breakfast Salad with Sweet Potatoes & Apples
This sweet and savory farro breakfast salad is a nutritious and seasonal breakfast for autumn. It's made with roasted sweet potatoes and apples, and I include an air fryer option. The almond butter citrus dressing is not to be missed!
A small, white bowl is filled with a kale, sweet potato, and apple salad. The salad contains grains of farro.
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Vegan Chick’n Enchilada Breakfast Casserole
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Vegan Butternut Squash Hash
Strengthen your vegan breakfast game with this high protein vegan butternut squash hash. It's made with tofu and shaved Brussels sprouts, and it's loaded with sweet, savory, and smoky flavors.
A round, white plate serves a slice of bread and an orange-colored butternut squash hash.
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Tofu Scramble Black Bean Vegan Breakfast Enchiladas
These black bean and scrambled tofu enchiladas are a make-ahead, savory vegan breakfast that's packed with plant protein! They're also freezer-friendly and great for serving a crowd.
A white, rimmed plate holds two vegan enchiladas that have been filled with tofu scramble and black beans.
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Yellow Split Pea Coconut Breakfast Porridge
Four small bowls of a vegan split pea and coconut breakfast stew, served with rice and garnished with green onions.
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Quick and Easy Chickpea Scramble
This chickpea scramble is a perfect option for plant-based eaters who are looking for an alternative to tofu scramble for breakfast! It's quick, easy, and packed with plant-protein and nutrition from chickpeas and vegetables. Serve it with rice, quinoa, or toast for a healthy morning meal.
A white, rimmed bowl has been filled with a bed of cooked rice and a scrambled chickpea mixture, then sprinkled with bright green parsley.
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Pinto Bean Skillet Bake with Spicy Sunflower Oat Topping
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Muffins (+ something else)

Muffins, like banana bread or zucchini bread, are a wonderful on-the-go breakfast.

And same as with other quick breads, I’ve learned that I need to have them with something extra in order to feel satisfied.

That “something else” component can be peanut butter, yogurt, a beverage, and so on. Sometimes, two muffins are a perfect breakfast for me.

Some of my favorite, nutrient-dense muffins to meal prep:

Vegan Apple Vegan Bran Muffins
These vegan apple bran muffins are the perfect, wholesome muffin for fall. Made with bran, whole grain flour, and chopped fresh apple pieces, they're packed with fiber and good nutrition.
An angled photograph of vegan apple bran muffins, each wrapped in a white liner, resting on a white surface.
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Berry Hemp Spelt Muffins
Berry hemp spelt muffins make for nutritious and delicious snacking! The muffins are made with whole grain spelt flour for extra nutrition, antioxidant-rich berries, and protein packed hemp seeds. They're also 100% vegan! Make them in batches, freeze, and enjoy for a healthy snack or breakfast on the go.
Nutritious, freshly baked berry hemp spelt muffins, sprinkled with shelled hemp seeds and resting on parchment paper.
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Banana Oat Chia Muffins
Banana oat chia muffins are the ultimate healthy vegan muffin! They're packed with fiber from whole grains and healthful fatty acids from chia seeds. They're also easy to make, freeze, and enjoy at home or on-the-go for a wholesome snack.
An angled photograph of freshly baked banana oat chia muffins, sprinkled with fresh rolled oats.
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Vegan Pumpkin Cranberry Walnut Muffins
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Vegan Zucchini Date Muffins
A perfect vehicle for zucchini from your garden (or farmer's market)! These vegan zucchini date muffins are a perfect balance of wholesome and sweet.
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No-cook vegan breakfast ideas

We all may aspire to make a breakfast recipe ahead of time for the upcoming week. But we also know—all of us—that sometimes life gets in the way of our plans.

For this reason, it’s great to have a mental list of no-cook vegan breakfasts that you can still include in your meal prep. These are quick, easy options that incorporate store-bought items for ease.

Here are some of the no-cook vegan breakfasts that I’ve relied on in busy times.

PB&J (+ whatever)

One of my grad school professors used to say that peanut butter and jelly is about as nutritionally perfect a food as there is, and I agree.

PB&J also happens to be my go-to lunch that’s portable or extra convenient. And there’s no reason for it to only be a lunch.

PB&J will provide protein, complex carbs, some sugars to get you moving, and satisfying healthful fats in the morning. Enjoy it with a piece of fruit, a soy milk latte (more protein!), and/or whatever else you like.

A bowl of cereal rests next to a banana and a cup of milk on a white marble surface.

Cereal, milk, and a banana

It’s not hard to enjoy cereal at a desk or on a campus, if you like.

Simply pack up your favorite cereal in one container, then non-dairy milk in another (something with a twist cap, like a mason jar or this, is best).

Enjoy with fresh fruit of some kind. I like a banana (also portable).

Meal prep smoothies

I’m not a big smoothie-for-breakfast person, but if you are, meal prep smoothies are always a fun idea.

Freeze individual portions of your favorite fruit, protein source, and mix-ins. (Here are some fun ideas.)

In the morning, add nondairy milk at home, blend, and add to a container for transportation.

Or, if you have an individual blender and coworkers who don’t mind a little noise, you can blend smoothies in the kitchen area of an office.

A snack bar (+ something)

I eat a heck of a lot of snack bars for snacks. I don’t love them as meal replacements.

Even so, life is life sometimes. Once in a while, a bar needs to stand in for a breakfast if I’m on-the-go or traveling.

If a bar is going to be breakfast, it’s better to choose something that’s more substantial. Some of my favorite, higher calorie bars with vegan flavors are Bobo’s Oat Bars and Pro Bars.

Clif bars aren’t meal-sized, but they definitely can hold me over till mid-morning.

You can also pair a less calorie-dense bar with other stuff. A snack bar + yogurt + fruit is a very good breakfast on-the-go. Now that it’s not hard to find non-dairy yogurt at airports, I’ve relied on this combo often while traveling.

Single-serve oatmeal

If you don’t feel like making overnight oats or baked oatmeal, you can also let the pros handle your oat needs.

A lot of brands make great, portable, ready-to-eat oatmeal that comes in a cup. All you do is add hot water and let it sit, or you add cold water and microwave it.

I’ve relied on this option while traveling, and it was another mainstay during my clinical internship year. Here are my favorite options that I’ve tried, but there are many others:

These oats may not be quite filling enough on their own. But it’s very easy to make them more substantial, even on-the-go, with a portable nut butter packet or single serve portion of nuts and dried fruit.

Fresh fruit, if you have it, is also always a great addition.

Vegan “McMuffin”

If you have time in the morning to make one of these, then eat it in the car or at your desk someplace, great!

I use:

It’s not exactly a make-ahead breakfast, but it comes together quickly in a toaster. It’s filling, high-protein, and really tasty.

Once you toast your muffin and the egg, just assemble, wrap in foil, and transport to where you need to go.

Serve it with some fresh fruit, if you like. I almost always do.

A frozen vegan breakfast

If your meal prep plan fails to go according to plan—or fails to happen at all—it’s always great to have some nutritious, frozen vegan options to grab and reheat.

Fortunately, there are a lot of wonderful, frozen, store-bought vegan breakfast meals. My favorites:

A container of yogurt has been packed to go. It's accompanied by a silicone bag of granola and some berries.

Fruit + yogurt + granola

Fruit, yogurt and granola is a classic breakfast combo, and it can easily be made portable.

When I have this option on the go, I pack up:

  • A 5.3-ounce yogurt (the Forager brand cashewgurt in plain or vanilla is my favorite)
  • A container that will be big enough to hold my yogurt, granola, and fruit (I like this one)
  • A Stasher snack bag with granola
  • A cup of berries, a whole banana, some chopped apple, or another fruit
  • My W&P Porter Utensil Set spoon

You’ll need to find someplace to sit and assemble this breakfast, but once you do, you’ll have something fresh, colorful, and textured to enjoy.

Prep now, be thankful later

I always say that meal prep is a gift that my current self gives to my future self.

The subtitle of The Vegan Week is “meal prep recipes to feed your future self,” and I mean it sincerely.

I try to be honest about the realities of meal prep. It can be time consuming and laborious, depending on how much you do.

For me, however, the benefits of having homemade food that’s ready to heat and eat (or transport and eat) as the week begins is priceless.

I’ve never once been sorry to have meal prepped, even if all I could manage was a sauce or a batch of muffins.

It’s easy to focus on meal prep lunch or dinner at the expense of breakfast. But I’ve found that breakfast is one of the nicest meals to prep ahead of time precisely because it’s so tempting to run out the door in the morning without something balanced to eat.

When I do have a solid, nourishing, and nutritionally adequate morning meal, the landscape of my day changes. I’m more energized, I feel more grounded, and I’m not starving when lunchtime rolls around.

I hope that these vegan meal prep breakfast ideas will help you to access all of those sensations, too, week in and week out.

Next up: lunch!



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  2. Li ZH, Xu L, Dai R, Li LJ, Wang HJ. Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis. Medicine (Baltimore). 2021 Nov 5;100(44):e27629. doi: 10.1097/MD.0000000000027629. PMID: 34871228; PMCID: PMC8568444.
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Categories: Recipes, Breakfast
Dietary Preferences: Vegan

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  1. What cereal do you show in the picture under the cereal, milk, and banana section? It looks like my favorite Kashi Good Friends cereal that they stopped making. I would love to try a cereal that is similar.