A healthy breakfast meal plan perfect for busy mornings. Five make ahead breakfast recipes with directions and even includes a grocery list!
These recipes are family friendly and don't take much time to prep and throw together. Using wholesome easy to find ingredients makes them the perfect choice for reducing that morning stress!
This post was originally published on September 4, 2017.
This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.
Having a meal plan for dinner is so helpful, but no one ever thinks about breakfast. Starting the day on the right foot is so important, and these healthy breakfast meal prep ideas will make sure that happens!
5 Day Breakfast Meal Plan
Having make ahead weekday breakfast recipes is key for us! All of these recipes can be prepped the night before, leaving them ready to go for a fast, smooth and easy morning. Huge selling point!
Day 1: Pumpkin Pie Chia Pudding
Ingredients:
- ¼ cup Unsweetened Almond Milk (or other milk of choice)
- ½ cup canned pumpkin
- 2 tablespoons chia seeds
- 2-3 tablespoons maple syrup
- ¾ teaspoon pumpkin pie spice
- ¼ teaspoon vanilla extract
- pinch sea salt
- 1-2 tablespoons chopped pecans
- ½-1 teaspoon coconut sugar (optional)
- scoop vanilla yogurt (dairy free if needed) as topping (optional)
Instructions:
- Combine everything but the pecans and coconut sugar in a mason jar or bowl.
- Cover and set into the fridge for the next morning.
- When ready to eat, top with chopped pecans and coconut sugar (if using).
Day 2: Cinnamon Pecan Yogurt Parfaits
Ingredients:
- 1 container vanilla yogurt (dairy free if needed) as topping (optional)
- ½ teaspoon cinnamon
- ¼ cup your favorite granola
- ¼ cup chopped pecans
Instructions:
- Combine the yogurt and cinnamon.
- In a jar or bowl, put half of the yogurt mixture at the bottom.
- Top with half of the granola and half of the pecans.
- Top with the rest of the yogurt mixture.
- Then finish it off with the other half of the granola and pecans.
- You can make this the night before or when you are ready to eat it.
Day 3: Make Your Own Fall Cereal Bowl
Ingredients:
- 3 tablespoons rolled oats
- 2 tablespoons chopped pecans
- 2 tablespoons slivered almonds
- 2 tablespoons pumpkin seeds
- 2 tablespoons dried cranberries
- 1 tablespoon coconut flakes
- 1 tablespoon chia seeds
- 1 date, chopped
- heaping pinch cinnamon
- pinch ground cloves
Instructions:
- Add the ingredients into a mason jar or bowl, you can alter the amounts to suit your preference, just make sure to account for it in the shopping list (this is just a guide).
- Store covered on the countertop until the morning.
- Serve in a bowl with Unsweetened Almond Milk, or other milk of choice; as you allow the oats to soak in the milk, there is no need to cook them.
Day 4: Chai Pear Overnight Oats
Ingredients:
- ½ cup chopped pears
- ½ cup Unsweetened Almond Milk (or other milk of choice)
- 1 tablespoon maple syrup
- ¾ teaspoon vanilla extract
- ½ teaspoon ground ginger
- ½ teaspoon cinnamon
- ¼ teaspoon allspice
- ⅛ teaspoon ground cloves
- ⅛ teaspoon cardamom
- pinch sea salt
- ¾ cup rolled oats
- ¼ cup Unsweetened Almond Milk (or other milk of choice)
- 1 tablespoon chopped walnuts
Instructions:
- Place the pears, milk, maple syrup, vanilla extract, spices and salt in a small pot and cook until boiling and the pears are soft.
- Place the pear mixture in the bottom of a mason jar or bowl.
- Add the oats, extra ¼ cup milk and walnuts to the jar.
- Cover and shake or mix well until everything is mixed thoroughly.
- Place in the fridge until morning.
- You can eat this cold right out of the fridge, or warm in the microwave or over the stove in a small pot.
Note: to skip the cooking step, simply add all ingredients into the jar or bowl and shake or mix well. You may want to add less milk if you do this since some of it evaporates when cooking. It will still taste great just not as sweet and warm since the pears won't caramelize like they do when you cook them.
Day 5: Apple Pie "Crepes"
Ingredients:
- 1 cup chopped apples (peel if preferred)
- ¼ cup Unsweetened Almond Milk (or other milk of choice)
- 1 tablespoon maple syrup
- 1 teaspoon cinnamon
- ¾ teaspoon vanilla extract
- pinch sea salt
- tortilla of choice
- 2 tablespoons chopped pecans
- scoop vanilla yogurt (dairy free if needed) as topping (optional)
Instructions:
- Place the apples, milk, maple syrup, cinnamon, vanilla and salt in a small pot.
- Cook over medium heat until the apples are cooked through.
- Warm tortilla slightly to soften if cold, fill with mixture.
- Put the pecans over the apples.
- Roll and wrap in foil or plastic wrap.
- In the morning, unwrap and place on plate.
- Warm in the microwave or if preferred you could warm in the oven (they will be crispier however).
- Top with vanilla yogurt (if using).
More Vegan Meal Prep Breakfast Ideas
When you're done with the breakfast meal plan above, try meal prepping any of the following plant based breakfast recipes:
Tips for Meal Prepping Breakfast
- Keep the recipes simple, the easier the food is to make the more likely you are to make it!
- Start with prepping a few breakfasts a week, once you're used to the process you can do more.
- Plan ahead as much as possible, make your menu and check to make sure you have all of the ingredients before you head to the store.
- If you plan on heating the meal prepped breakfast make sure you store it in a microwave safe container.
- Pre-mix the dry ingredients for overnight oats at the start of the week, then all you have to do is add the wet ingredients the night before!
- Make as many freezer-friendly breakfasts as possible for the ease of grab and go.
Food Staples to Have on Hand
It's super easy to make breakfast if you always have the right ingredients in your kitchen! Always try to have a variety of protein, fiber, and healthy fats. (See below for the full list of everything you need to make this specific vegan breakfast meal plan.) I make sure I always have the following:
- Fruit - keep your favorites stocked, especially ones that travel well such as apples, bananas, pears, etc.
- Plant Based Milk - almond milk, cashew milk, oat milk, whatever dairy free milk you like best!
- Oats - the vegan breakfast possibilities are endless with oats!
- Granola - this can simply be enjoyed like cereal or incorporated in other recipes.
- Maple Syrup- obviously this is great for traditional purposes, but it's also an excellent natural sweetener that can be used in plenty of recipes.
- Nuts and seeds - these are great for adding texture and nutrition to oatmeal, yogurt, etc. And don't forget nut butters such as peanut butter, almond butter, or a nut free variety like sun butter.
Plant Based Milk Alternatives
We don't drink cow's milk, so when it comes to all our cereal, chia pudding, oatmeal, etc needs, we have to find a great alternative. One brand we love is Silk Almond Milk . We buy the unsweetened variety, it's smooth, creamy and the boys love it.
I love that I can use this milk in my recipes along with using it as a perfect pair for our breakfasts. It's great for sauces, soups, desserts, and all my dips and dressings!
Healthy Breakfast Meal Plan
Ingredients
Produce:
- 1 medjool date
- ½ cup chopped , about 1 pear
- 1 cup about 2 apples
Canned goods:
- ½ cup canned pumpkin
Non-Dairy:
- 2 ½ cups Unsweetened Almond Milk , or other milk of choice
- 2 containers Vanilla Yogurt , dairy free if needed
Condiments:
- 5 tablespoons maple syrup
Bread/grains:
- 1 tortilla
- 1 cup rolled oats
- ¼ cup granola
Nuts, Seeds, dried fruit:
- 3 tablespoons chia seeds
- ¾ cup chopped pecans
- 1 tablespoon chopped walnuts
- 2 tablespoons slivered almonds
- 2 tablespoons pumpkin seeds
- 2 tablespoons dried cranberries
- 1 tablespoon coconut flakes
Baking and Spices:
- 3 pinches sea salt
- ¾ teaspoon pumpkin pie spice
- 1 tablespoon cinnamon
- ½ teaspoon ground ginger
- ¼ teaspoon ground cloves
- ¼ teaspoon all spice
- ⅛ teaspoon cardamom
- 2 teaspoons vanilla extract
- 1 teaspoon coconut sugar
Instructions
- Shop and prep all you need.
- Follow each individual day and/or recipe for instructions.
Notes
- Feel free to adjust ingredient amounts to meet your flavor preference, just take note when shopping.
- Nutritional information and cook/prep times are an average calculation per recipe. Most recipes do not require any cooking time.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
Nutrition
Nutrition and metric information should be considered an estimate.
Edwina
I love the shopping list!!!
veggiesdontbite
Thank you!
Christina
Well, well, well. I just happen to have all the ingredients on hand to make the Pumpkin Pie Chia Pudding! Excuse me will you? I'm going to make then munch on this amazing sounding recipe!
veggiesdontbite
Ha! Thanks Christina! Hope you enjoy!
Kathy patalsky
Way to make mornings easier Sophia! these photos are gorgeous too! #FALL #swoon
veggiesdontbite
Thanks Kathy! We need the ease of the mornings to start our day good over here.
Nicole Dawson
We like to have everything done and ready in the evening as well, makes the morning run so much smoother, especially if someone snoozes longer than they should. Can't wait to try adding in your breakfast crepe recipe....the kids will enjoy those.
veggiesdontbite
So much smoother for us too! The crepes were a huge hit. Lazy way to make them but tortillas for the win!
Mel | avirtualvegan.com
I love all of these! Especially those apple crepes with a tortilla! Such a fab idea. I am like you in the mornings. I like to be pre-organized. If I don't have something ready then I end up skipping breakfast or just grabbing a banana. I love that you have a shopping list and everything. So easy. It would be even better if you delivered the groceries too! ?
veggiesdontbite
Thanks Mel! Ha, yes grocery delivery would be fab. LOL! We pretty much use tortillas for everything!
Aimee
I love this time of year so much! Cannot wait to be using more of this autumnal produce - lot's of inspiration here 🙂
veggiesdontbite
Thanks Aimee!
Linda from Veganosity
Holy buckets those apple crepes look amazing! I can't imagine that you get any resistance from these delicious breakfast treats.
veggiesdontbite
Haha! Thanks Linda! It's my cheater way of enjoying something delicious fast!
Vanessa @ VeganFamilyRecipes
What a smart idea, Sophia! My oldest just started school. We have to leave the house by 7:10 am each morning 🙁 We've been making oatmeal every single morning because it's quick and easy but that is bound to get boring REAAALLL fast. These are such a great ideas and the shopping list is really helpful. Thanks!
veggiesdontbite
Oh wow, that's even earlier than us!! School is great but such a grind!
Anjali @ Vegetarian Gastronomy
Love these ideas! Your mornings seem like mine...we are a cereal and oatmeal alternating days family for breakfast during school, with the occasional chia pudding. Save the other breakfast goodies for the weekend ha!
veggiesdontbite
Some people just seem to be more functional in the morning, but other than working out I'm useless! I have even trained the kids to do their own breakfast. HA!
Dianne's Vegan Kitchen
This is such a handy list! It makes the mornings so much easier.
veggiesdontbite
Oh you don't even know! HAHAHA!
Strength and Sunshine
We don't need any make-ahead breakfasts in our family! I'm sure some of your readers do!
veggiesdontbite
I didn't need that in my younger years either but maybe bookmark it when you're in the mom boat, LOL!!
Jenn
I'm so impressed with myself so far this school year - we've been up, ready, and even with time to spare in the mornings. But, I'm also realistic and know that this probably won't last long. I'll be needing quick and easy breakfasts like these when I start slapping that snooze button one too many times.
veggiesdontbite
I can get up as early as I want, I am actually up in the 5's and at the gym first thing, but I just can't "DO" things in the morning. Breakfast included! I don't know what it is, but I need to get things prepped the night before!
Leah
Having the nutritional values attached to these recipes would be wonderful ?
veggiesdontbite
Hi Leah! I don't currently include nutrition info on my recipes because I don't look at it in my everyday life and my blog is simply an extension of what I do daily. We primarily focus on eating a well balanced plant based diet, with room for indulgences, and it serves us well as we are all happy and healthy! I have 3 kiddos and they are my number one job, this blogging thing I do because I love it, so having to spend time calculating all the nutrition info for everything I post is just not something I can do right now. I have heard that my recipe plugin is working on having something that will do it automatically, so hopefully that will roll out sooner than later for everyone out there that does want it! Thanks for being here!
Trinity Bourne
You always make the most inspiring stuff.
They all look pretty amazing - actually I want them all.
veggiesdontbite
Awe, thanks Trinity! You are too kind!
Amy Caruthers
The Silk Yogurts sound great- but 11-13 grams of fat! I looked at the ingredients and still can't figure out where the fat is coming from. At 180 calories a serving, I guess it's somewhere!
veggiesdontbite
This is actually why I love them! Healthy plant based fat is a great way to start my day feeling nice and satisfied. They keep me full WAY longer than any other yogurt!