11 Easy Breakfast Meal Prep Recipes for Busy Athletes

Claire Shorenstein, MS RD CSSD CDN
Jul 15
6 min read

Updated: Aug 26

Mornings can be chaotic for many people, especially busy athletes. Between early morning training sessions, getting kids out the door, rushing to work, and/or whatever else is on your plate, breakfast often takes a back seat. But if you’re an endurance athlete (or just an active person trying to stay fueled and energized during the day), a balanced breakfast is key for performance, recovery, energy, and general health.

Don’t worry though, you don’t need to wake up an hour earlier to cook an extravagant breakfast. With a little planning and prep, you can stock your fridge or freezer with quick, nutrient-dense breakfast options that are ready to grab and go!

In this blog post, I’m sharing 11 of my favorite easy breakfast meal prep recipes and athlete breakfast ideas that are delicious and designed to fuel your active lifestyle.

Looking for more easy recipes and meal/snack ideas? Check out these resources and blog posts:

11 Easy Breakfast Meal Prep Recipes for Busy Athletes

Everyone has different breakfast styles and flavors that they prefer (either savory or sweet). Whether you're an egg-lover, yogurt fan, or carb enthusiast, there's something here for you in this list of athlete breakfast ideas. Mix and match these recipes throughout the week to keep your tastebuds happy while consuming a wide variety of nutrients.

Dietitian Tip: Feel free to add a protein you enjoy (e.g. chicken sausage, eggs, yogurt, etc) and/or your favorite carbs (e.g. fruit, juice, toast etc) on the side of any of these breakfast dishes to bump up their nutrition content.

If You Like Eggs...

If you like eggs, try out these meal prep ideas for breakfast:

Egg Muffins

Grease a 12-muffin tin. Distribute chopped veggies (e.g. onion, pepper, spinach, broccoli etc) and 8-10 whisked eggs with a little salt and pepper to the muffin tin. Add shredded cheese and/or meat if desired. Bake at 350F for ~30min (tops/edges should be golden). When you’re ready to eat, simply reheat!

Be sure to pair with carbs you enjoy, such as bagel, toast, fruit, potatoes (since the oven is on, may as well throw some in to roast), etc.

*Store in the fridge or freezer.

Breakfast Burritos

Set out however many tortillas you plan to use on pieces of tin foil. Scramble some eggs (or use tofu if you prefer). Make some rice, open a can of black beans, and saute some veggies with whatever spices you enjoy. Add your filling to your tortillas, make the burritos, and wrap in the foil. Reheat when ready to eat!

*Store in the fridge or freezer.

Short on Time? Hard-Boil Eggs

Boil a batch of hard-boiled eggs to quickly grab for an easy breakfast (or snack). Have them with toast/bagel and fruit when in a rush, or make egg salad if you have a bit more time.

Here's how I make egg salad: Mash peeled HB eggs with some mayo, dijon mustard, finely chopped celery and red onion, and s&p - all to taste. Top with microgreens - fresh dill also is delicious. I love this on a bagel or large slices of sourdough bread.

Remember: 1 egg = 6-7g protein, so you need 2-3 if you don't have another protein source!

If You Like Yogurt...

If you like yogurt, try out these meal prep ideas for breakfast:

Overnight Oats

In a jar or container, mix rolled oats, yogurt (Greek, Skyr, non-dairy, or whatever you prefer), fruit (frozen, fresh and/or dried), any other mix-ins you enjoy (e.g. nuts/seeds, cinnamon, honey, etc), plus a splash of milk or non-dairy milk (the oats will soak it up).

Let sit overnight and top with additional fruit, nut butter, or granola if you wish in the morning.

Yogurt-Based Smoothie Packs

Put the fruit and veggies you plan to use in a container or in a bag in the fridge or freezer so it's ready to go. When it’s time to make your smoothie in the morning, grab the smoothie pack and add the contents to the blender with greek yogurt, kefir, and/or milk or soy milk.

*Optional: Add protein powder and/or oats to increase protein and/or carbs.

Short on Time? Yogurt Parfaits

Combine your favorite yogurt with fruit and nuts/seeds/nut butter. Add granola right before you eat it for added crunch and flavor.

If You Like Oats...

If you like oats, try out these meal prep ideas for breakfast:

Big Batch of Oatmeal

This is as simple as it gets. Make a big batch of rolled or steel cut oats (preferably with milk or soy milk for added protein), and store in the fridge. When it’s time to eat, reheat with a splash of your chosen milk (it will get very thick in the fridge, so needs a bit more liquid). Then add all your favorite toppings, like fruit, nut butter, honey, or maple syrup.

I love to cook my oatmeal with mashed ripe banana for extra sweetness, and then I add peanut butter, blueberries, drizzle of honey and a big dollop of Greek yogurt to boost the protein content (the hot/cold combo is nice). Here's an Instagram post with more info on how to transform your basic bowl of oatmeal into a nutritional powerhouse.

Baked Oatmeal

Baked oatmeal is basically oatmeal in casserole form! It’s sliceable, portable, and super customizable.

Recipes usually include rolled oats, baking powder, cinnamon, salt, milk (dairy or non-dairy), eggs, a bit of sweetener like maple syrup or honey, vanilla, and mashed banana or applesauce for moisture. Fold in your favorite fruit or nuts, pour into a greased baking dish, and bake at 375°F for about 35–40 minutes until set. Once cooled, slice into squares for a quick, balanced breakfast all week long!

If you want a specific recipe for measurements, this one sounds tasty as does this one.

*Store in the fridge or freezer.

Oat flour Muffins

There are SO many recipes I could include here. Some of my favorites are the various Superhero muffins from the Run Fast Eat Slow recipe series (the original recipe uses almond flour + rolled oats, while the newer version just uses oat flour).

You can also add mashed banana, applesauce, and greek yogurt for natural sweetness and extra protein. They freeze well and make a great grab-and-go breakfast option.

Meal prep pancakes, waffles, or French toast for breakfast

If You Like Pancakes...

If you like pancakes, try out these meal prep ideas for breakfast:

Big Batch of Pancakes or Waffles

If you love pancakes or waffles for breakfast, make a big batch to reheat in the microwave or toaster. Again, there are SO many recipes that you can use.

Here's one I like, if you want some extra protein:

1 cup Kodiak Cakes buttermilk mix + 1-2 eggs (box calls for 1, but I use 2) + 1 cup milk/non-dairy milk, 1 mashed banana, 2 Tbsp ground flax. Add peanut butter, fruit, syrup, or your preferred toppings when ready to eat.

FYI, I also love the muffin recipe Kodiak has on the back of the box of their buttermilk flapjack mix (I make as directed, but add shredded carrots).

*Store in the fridge or freezer.

Big Batch of French Toast

Similar to making a big batch of pancakes or waffles, you can do the same with French toast and simply reheat it when ready to eat in the microwave or toaster. Or you can just make what you plan to eat, per the recipe below.

Make your egg mixture (2 eggs + splash of milk + dash of cinnamon). Soak 2 slices of whole grain bread for 5 minutes, then cook in a pan (add any extra egg mix to the bread). Then add peanut butter, fruit, syrup, or whatever you like.

FYI, this is a great way to use stale bread and add some extra protein to your breakfast.

*Store in the fridge or freezer.

Fuel Your Mornings Without Stress

These easy breakfast meal prep ideas are perfect for athletes and active people who want to eat well and fuel their day, without adding extra chaos to their morning routine. Whether you’re running out the door or recovering from a tough workout, having prepped options on hand means you’ll be less likely to skip breakfast (or rely on coffee and bars alone).

Try adding one or two to your rotation this week and see how much easier your mornings feel (and how much more energized you feel throughout the day)!

Need More Nutrition Support?

If you’re looking for more nutrition support to fuel your active lifestyle and goals, I offer a variety of online nutrition services to support your everyday and athletic performance needs.

My monthly membership, Fuel for Life Crew, gets you direct access to me and a supportive community of active people like you for all your nutrition questions. You also get live monthly masterclasses on a variety of nutrition topics (replays available) and access to all of my online resources for just $30/month (cancel anytime).

If you're ready to go all-in to transform your nutrition, health, and performance and get more personalized support, 1:1 nutrition coaching is for you. To get started, book a discovery call here.