Starting your day with a protein- and fiber-rich breakfast is one of the best ways to support stable blood sugar and maintain steady energy throughout the day. When your blood sugar is balanced, you’re more likely to feel focused, avoid energy crashes, and make healthier choices.

Meal prepping can make this habit even easier by setting you up for success. With just a little planning, you’ll have nourishing, ready-to-go options that save time and reduce stress in the morning. Building a breakfast bowl with a mix of protein, fiber-packed veggies, and satisfying toppings is a simple way to create variety while fueling your body for the day ahead. Prep once, and enjoy all week long!

Check out our Breakfast Prep Challenge!

Makes 6 Servings

Breakfast Bowl Base

Protein Options:

• 1 1/2 lbs Ground Meat: Choose ground turkey, chicken, beef, pork, or lamb.

• 24 oz Tofu: Crumble firm tofu and sauté with your choice of seasonings.

Basic Cooking Instructions:

1. Heat 1 tbsp of oil in a skillet over medium heat.

2. Add your chosen protein. Cook and crumble ground meat or tofu until browned and cooked through (5-8 minutes).

3. Season with salt, pepper, and spices based on the flavor profile (see below). Set aside.

Roasted Veggies (Mix and Match Combos):

1. Roasting Instructions:

   • Preheat oven to 400°F (200°C).

   • Toss chopped veggies with olive oil, salt, and pepper.

   • Roast on a sheet pan for 25-30 minutes, flipping halfway through.

2. Flavor Profiles & Veggie Combos:

   • Mediterranean:

     • Complex Carb: Sweet potato cubes, 3 cups

     • Non-Starchy: Zucchini slices, cherry tomatoes. 6 cups

     • Spices: Garlic powder, oregano, smoked paprika

   • Asian-Inspired:

     • Complex Carb: Roasted butternut squash, 3 cups

     • Non-Starchy: Bok choy, bell peppers, 6 cups

     • Spices: Ginger powder, soy sauce (or tamari), sesame oil

   • Southwestern:

     • Complex Carb: Diced white or red potatoes, 3 cups

     • Non-Starchy: Red onion, poblano peppers. 6 cups

     • Spices: Chili powder, cumin, smoked paprika

   • Harvest Bowl:

     • Complex Carb: Cubed parsnips, 3 cups

     • Non-Starchy: Brussels sprouts, cauliflower, 6 cups

     • Spices: Thyme, rosemary, nutmeg

Toppings (Choose 2-3):

• Fermented: Kimchi, sauerkraut

• Creamy: Avocado slices, tahini drizzle, plain Greek yogurt

• Fresh: Chopped parsley, cilantro, or dill

• Crunchy: Toasted pumpkin seeds, sunflower seeds

• Zesty: Lemon or lime wedges

• Spicy: Sriracha, chili oil, or crushed red pepper flakes

Assembly:

1. Place a 1/2 cup of your complex carb and 1 cup of your non-starchy roasted veggies in each bowl or container.

2. Add 1/2 cup of your cooked ground meat or tofu.

3. Top with your chosen toppings.

4. Optional: Serve with a fried or poached egg on top for extra protein.

5. Store in the fridge for you grab-and-go breakfast this week!