Happy Sunday, meal preppers! This week I’m changing things up a bit and showing off a few breakfast meal prep ideas, bento box style! Like any of my meal prep ideas/plans, you can customize the heck out of these boxes to make them work for your needs – add things you like, remove things you don’t, and adjust the serving sizes to meet your nutritional needs.
Most of these boxes have similar base recipes that you can build around to keep things interesting throughout the week. Or you can always just make 5 of the same bento boxes to eat all week! That’s what I usually do – it’s simple and it keeps my tummy happy to be consistent with breakfast. That said, you’ll have to scroll all the way to the bottom of the post to find the base recipes (look for the big muffin picture, that’s when you’ll know you’ve arrived). You’ll also find links to the containers I used and of course, the “recipes” for the boxes with nutrition info and scannable My Fitness Pal barcodes.
Cheers to the rest of the weekend!
Containers & Gear
Box Recipes
Protein Pancake Breakfast Bento Box
Click here to jump to the Greek Yogurt Protein Pancake base recipe.
Protein Pancake Breakfast Bento Box
Servings: serving (4 pancakes per serving)
Ingredients
- 1 serving Greek Yogurt Protein Pancakes, (see recipe below)
- 3/4 cup mixed berries (blueberries, strawberries, raspberries), (106 grams)
- 1/2 cup Dannon Light and Fit Vanilla Greek Yogurt, (4 oz)
- 1 tbsp Bear Naked Maple Pecan All Natural Granola, (8 grams)
Nutrition Information
Calories: 341kcal (17%), Carbohydrates: 40g (13%), Protein: 37g (74%), Fat: 5g (8%), Cholesterol: 9mg (3%), Sodium: 260mg (11%), Potassium: 708mg (20%), Fiber: 6g (25%), Sugar: 16g (18%)
Bento Bagel Breakfast Box
Bento Bagel Breakfast Box
Servings: servings
Ingredients
- 1 Pepperidge Farm 100% Whole Wheat Mini Bagel
- 2 oz H‑E‑B Select Ingredients Alaskan Wild Smoked Sockeye Salmon, (50 grams)
- 1 1/2 tbsp 1/3 less fat cream cheese, (23 grams)
- 1/2 cup sliced cucumber, (50 grams)
- 1 hard boiled egg, sliced in half
- 1/4 tsp Trader Joe’s Everything But the Bagel Seasoning
Nutrition Information
Calories: 306kcal (15%), Carbohydrates: 24g (8%), Protein: 26g (52%), Fat: 11g (17%), Cholesterol: 218mg (73%), Sodium: 1037mg (45%), Potassium: 382mg (11%), Fiber: 3g (13%), Sugar: 6g (7%)
Muffin Bento Breakfast Box
Click here to jump to the Mixed Berry Oatmeal Muffin base recipe.
Muffin Bento Breakfast Box
Servings: serving
Ingredients
- 1 jumbo mixed berry oatmeal muffin, (see recipe below)
- 2/3 slice spinach & sausage egg bake (see recipe below), (120 grams)
- 1/2 cup cantaloupe, chopped, (80 grams)
- 1/2 cup honeydew melon, chopped, (80 grams)
- 1/4 cup red seedless grapes, (38 grams)
Nutrition Information
Calories: 381kcal (19%), Carbohydrates: 55g (18%), Protein: 25g (50%), Fat: 7g (11%), Saturated Fat: 2g (13%), Cholesterol: 83mg (28%), Sodium: 388mg (17%), Potassium: 713mg (20%), Fiber: 7g (29%), Sugar: 32g (36%)
Egg Bake Breakfast Bento Box
Click here to jump to the Spinach & Sausage Egg Bake base recipe.
Egg Bake Breakfast Bento Box
Servings: serving
Ingredients
- 1 slice spinach & sausage egg bake (see recipe below), (180 grams)
- 1 serving peanut butter protein overnight oats (see recipe below), (134 grams)
- 1/3 cup banana slices, (50 grams)
- 1/4 cup blueberries, (37 grams)
Nutrition Information
Calories: 434kcal (22%), Carbohydrates: 41g (14%), Protein: 37g (74%), Fat: 13g (20%), Cholesterol: 135mg (45%), Sodium: 553mg (24%), Potassium: 634mg (18%), Fiber: 6g (25%), Sugar: 14g (16%)
Oatmeal Breakfast Bento Box
Click here to jump to the Peanut Butter Overnight Oats base recipe.
Oatmeal Breakfast Bento Box
Servings: serving
Ingredients
- 1 serving Peanut Butter Protein Overnight Oats (see recipe below), (134 grams)
- 1/3 slice spinach & sausage egg bake (see recipe below), (60 grams)
- 3/4 cup mixed berries (strawberries, blueberries, raspberries), (106 grams)
- 1 tbsp almond slices, (8 grams)
Nutrition Information
Calories: 376kcal (19%), Carbohydrates: 35g (12%), Protein: 27g (54%), Fat: 14g (22%), Cholesterol: 52mg (17%), Sodium: 311mg (14%), Potassium: 442mg (13%), Fiber: 8g (33%), Sugar: 10g (11%)
Base Recipes
Mixed Berry Oatmeal Muffins
Mixed Berry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (192 grams)
- 2 scoops ON Gold Standard Plant Based Protein Powder, (72 grams)
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 3/4 cup unsweetened applesauce, (6 oz)
- 3/4 cup unsweetened vanilla almond milk, (6 oz)
- 1/2 cup blueberries, (75 grams)
- 1/2 cup strawberries, chopped, (75 grams)
- 1/2 cup blackberries, (75 grams)
- 1/4 cup maple syrup, (2 oz)
- 2 egg whites
- 1 1/2 tbsp Skippy Natural Creamy Peanut Butter, (24 grams)
- 1/2 tsp vanilla extract
Instructions
- Pre-heat oven to 350 degrees. Arrange 7 jumbo silicone baking cups on a baking sheet.
- Mix all dry ingredients, then add wet ingredients and mix until combined. Divide evenly into 7 baking cups.
- Bake for 35 minutes or until tops of muffins begin to brown slightly. Allow to cool slightly before removing from silicone cups and serving.
Tips & Tricks
- Click here or scan the barcode below to log this food in My Fitness Pal.
- I recommend these jumbo silicone baking cups!
- You can replace the plant based protein with whey if you’d prefer – just sub it out with the same amount of powder but decrease the amount of almond milk to 1/2 cup.
Nutrition Information
Calories: 209kcal (10%), Carbohydrates: 32g (11%), Protein: 12g (24%), Fat: 4g (6%), Sodium: 116mg (5%), Potassium: 125mg (4%), Fiber: 5g (21%), Sugar: 12g (13%)
Greek Yogurt Protein Pancakes
Greek Yogurt Protein Pancakes
Servings: servings (4 pancakes per serving)
Ingredients
Pancake Ingredients
- 2/3 cup oat flour, (54 grams)
- 2 scoops Jay Robb’s Vanilla Whey Protein, (60 grams)
- 2 tbsp PB2 powdered peanut butter, (13 grams)
- 1/2 tsp baking powder
- 1/2 cup unsweetened vanilla almond milk, (4 oz)
- 6 tbsp Dannon Light and Fit Vanilla Greek Yogurt, (3 oz)
- 2 egg whites
- 1/2 tsp vanilla extract
Instructions
- Mix all dry pancake ingredients, then add wet ingredients and mix until combined. Heat a pan or griddle over medium-high heat and spray with non-stick cooking oil.
- Pour pancake batter onto griddle to form 3-inch round pancakes (you may need to do it in 2 or 3 batches). Once top of pancakes begin to bubble and pop, flip and cook other side until cooked through.
Nutrition Information
Serving: 4pancakes, Calories: 199kcal (10%), Carbohydrates: 16g (5%), Protein: 26g (52%), Fat: 3g (5%), Cholesterol: 1mg, Sodium: 216mg (9%), Potassium: 446mg (13%), Fiber: 2g (8%), Sugar: 2g (2%)
Peanut Butter Protein Overnight Oats
Peanut Butter Protein Overnight Oats
Servings: servings
Ingredients
- 1 cup unsweetened vanilla almond milk, (8 oz)
- 2/3 cup rolled oats, (65 grams)
- 1/4 cup PB2 powdered peanut butter, (24 grams)
- 1 34 gram scoop Cellucor Peanut Butter Marshmallow whey protein
- 2 tbsp Skippy Natural Creamy Peanut Butter, melted, (32 grams)
- 1/2 tbsp chia seeds, (6 grams)
Instructions
- Whisk PB2 and whey protein into almond milk until smooth. Add oats, chia seeds, and melted peanut butter and stir until combined. Refrigerate in a covered container overnight.
- Microwave oats for 30 seconds before serving or serve chilled.
Nutrition Information
Serving: 134g, Calories: 237kcal (12%), Carbohydrates: 21g (7%), Protein: 18g (36%), Fat: 8g (12%), Cholesterol: 12mg (4%), Sodium: 190mg (8%), Potassium: 171mg (5%), Fiber: 4g (17%), Sugar: 3g (3%)
Spinach & Sausage Egg Bake
Spinach & Sausage Egg Bake
Servings: slices
Ingredients
- 2 1/2 cups egg whites, (567 grams)
- 4 eggs, (228 grams)
- 6 links Jennie-O Turkey Breakfast Sausage Links, casings removed, (168 grams)
- 5 oz frozen chopped spinach, thawed and drained, (128 grams)
- 6 mini sweet peppers, sliced, (170 grams)
- 2 cloves garlic, minced, (8 grams)
- 1/2 tsp olive oil
- 1/2 tsp onion powder
- salt and pepper to taste
Instructions
- While muffins are baking, spray a 9×13" baking pan (I used Pyrex) with non-stick cooking spray.
- Heat a skillet over medium-high heat over the stove. Crumble the sausage links into the skillet and saute until browned and cooked through, breaking apart with a wooden spoon as needed. Arrange in a single layer in bottom of baking dish.
- Add olive oil to skillet. Once hot, add garlic and sliced peppers. Saute until fragrant, tossing to coat evenly in oil. Once tender, add on top of sausage in baking dish and pour egg whites over sausage and peppers.
- Add thawed spinach onto a double-layered paper towel. Squeeze excess moisture out of spinach over sink.
- Whisk whole eggs with onion powder, salt, and pepper. Add spinach and stir to break apart, then pour into baking dish and gently stir to incorporate into egg whites.
- Bake at 350 degrees for 25-30 minutes or until no longer jiggly in the middle. Cut into 7 slices.
Nutrition Information
Serving: 180g, Calories: 131kcal (7%), Carbohydrates: 3g (1%), Protein: 18g (36%), Fat: 5g (8%), Cholesterol: 123mg (41%), Sodium: 362mg (16%), Potassium: 256mg (7%), Sugar: 2g (2%)
